CBT For Anxiety
What Is Anxiety?
Anxiety is an emotion that can affect us at different times and in different ways. Despite sometimes being very unpleasant, anxiety is a normal human experience.
Anxiety can be mild or severe and can affect us both psychologically and physically. Psychological symptoms of anxiety may include worry, thinking you are going mad, are about to die or that the feeling of fear may never go way.
Physical symptoms of anxiety may include increased heart rate, shortness of breath, dizziness, sweating, nausea, shaking and headaches.
Anxiety Disorders
If anxiety is experienced in a certain way it may be classified as an Anxiety Disorders. The five major types of anxiety disorders are:
- Generalised Anxiety Disorder (GAD) – characterised by chronic anxiety with excessive worry.
- Panic Disorder– describes periods of intense fear and physical symptoms such as increased heart rate, shortness of breath and abdominal distress.
- Social Anxiety Disorder – a term used to describe the strong anxiety and self-consciousness that some people experience when faced with social situations.
- Obsessive Compulsive Disorder (OCD) – is an anxiety disorder associated with unwanted thoughts and repetitive behaviours such as hand-washing, checking, cleaning and counting.
- Post Traumatic Stress Disorder (PTSD) – is a disorder that largely occurs after exposure to terrifying ordeals such as assault, car accidents or military combat.
The National Institute of Clinical Excellence (NICE) guidelines recommend CBT for the treatment of anxiety and anxiety disorders.
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Anxiety FAQs
Here are a few commonly asked questions about CBT for anxiety, and anxiety discorders.
What is CBT for anxiety?
Cognitive Behavioural Therapy (CBT) for anxiety is an evidence-based talking therapy that helps you manage anxiety by changing unhelpful thought patterns and behaviours. During sessions, you’ll work with me to identify anxious thoughts, challenge them, and develop practical coping strategies. CBT focuses on current problems rather than the past, teaching you skills you can use long after therapy ends.
Which types of anxiety can CBT help with?
CBT is highly effective for treating various anxiety disorders including generalised anxiety disorder, panic disorder, social anxiety, health anxiety, and specific phobias. It can also help with obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD), often using specialised approaches. Research consistently shows that CBT addresses the specific thinking patterns and behaviours that maintain different types of anxiety.
How many CBT sessions will I need for anxiety?
Most people require between 6 and 20 sessions of CBT for anxiety, with each session lasting 50 to 60 minutes. The exact number depends on the severity of your anxiety, how long you’ve experienced symptoms, and how consistently you practise techniques between sessions. Some people notice improvements within a few weeks, whilst others may need several months of regular therapy.
How effective is CBT for treating anxiety?
CBT has been shown to be highly effective for anxiety disorders, with extensive research supporting its use as a first-line treatment. Studies show that CBT can be more effective than medication for many people, with the added benefit of providing long-lasting skills you can use throughout your life. Over two-thirds of people who complete CBT experience significant improvement or recovery from their anxiety symptoms.
What happens during a CBT session for anxiety?
In a CBT session, we’ll discuss situations that trigger your anxiety and explore how they affect your thoughts, feelings and behaviours. I will help you identify unhelpful thinking patterns and teach you techniques to challenge them, as well as gradually face feared situations. Between sessions, you’ll practise what you’ve learned through homework tasks such as keeping thought diaries or completing exposure exercises.
Do I need a referral to access CBT for anxiety?
You don’t necessarily need a referral to access CBT for anxiety, as many therapists accept self-referrals and you can contact them directly. Some people access CBT through their workplace, insurance provider, or employee assistance programmes. Private CBT typically costs between £80 and £125 per session, and it’s important to find an accredited therapist through registers such as the BABCP (British Association for Behavioural and Cognitive Psychotherapies).