Cognitive Behavioural Therapy (CBT) is the gold standard treatment for anxiety and stress.
There are now decades of research that shows that utilising CBT enables clients to manage anxiety better and in some cases minimise it altogether.
The theory behind CBT is really very simple.
- It is your beliefs, and primarily your beliefs, about an event that cause you anxiety (or depression, anger, stress). Therefore, by changing your beliefs you can reduce anxiety. We call this an “inside-out” approach.
- Certain behaviours cause and/or maintain anxiety. Therefore, by altering your behaviours you can reduce anxiety. We call this an “outside-in” approach.
In other words, CBT is all about changing cognitions (thoughts/beliefs) and behaviours.
In our practice, we will teach you:
- How to identify negative, erroneous and unhelpful thoughts
- How to stop those thoughts
- Ways of challenging your thoughts, and
- Alternative healthy, constructive thoughts.
Moreover, in relation to behaviours, you will learn:
- How to recognise destructive behaviours
- Ways of stopping those behaviours and
- Alternative healthy, life affirming behaviours
A helpful behavioural tool is hypnotherapy. If your therapist feels that it is indicated, we will incorporate hypnotherapy into your CBT program.
Hypnotherapy is a form of psychotherapy used to create unconscious changes in our minds in the form of new responses, thoughts, attitudes, behaviors or feelings.
Cognitive behavioural hypnotherapy (CBH) is an integrated psychological therapy employing clinical hypnosis and cognitive behavioural therapy (CBT). The use of CBT in conjunction with hypnotherapy may result in greater effectiveness of treatment.
Hypnosis and hypnotherapy are states of profound relaxation where your body relaxes and your brain waves slow down. This is the opposite of what happens when you suffer from stress or anxiety. Hypnosis is really just about going into a deep relaxation that allows you access to your subconscious mind. It’s a way of helping you to retrain your subconscious mind to achieve positive change, calm your emotions and adopt new and better ways of dealing with stress. Hypnotherapy is an effective treatment when used in conjuction with CBT and can work effectively with the management of Anxiety and Stress, Phobias, Generalised Anxiety Disorders, Self Esteem, Panic attacks and Trauma.
Another helpful behavioural tool is bio-feedback. If indicated, your therapist will spend time teaching you how to utilise this. You are able to buy the software for yourself so that you can have the benefits of bio-feedback indefinitely.
Bio-feedback therapy is a behavioural therapy that teaches you how to slow your heart-rate and breathing. In other words, you learn to take control of your body and your symptoms.
It is what we call an “outside-in” approach. When you control your symptoms, you calm down and feel better.
In our practice we utilise Heartmath Biofeedback Therapy.
Heartmath provides easy to learn software to do this. You sit in front of a lap top. We pin a tiny clip on your ear which measures your pulse. The “coach” tells you how fast your heart is beating. You are then taught strategies to slow your heart.
As you slow your heart rate down, you get immediate feedback from the coach. With time, you can speed up or slow down your heart rate at will.
Besides the coach, Heartmath have developed games to help you slow your heart rate. For instance, one game entails keeping the hot air balloon on the screen, in the middle of the screen. So you have fun, and calm down at the same time!
Psycho-education is a big part of what we offer.
No longer are clients kept in the dark.
Psycho-education is the process by which a therapist explains to the client the science behind their emotional, physical and behavioural reactions that impact upon and arise from a mental health issue.
Today, the therapist will share with the client the diagnosis they have decided upon.
At Anxiety Solutions CBT we educate clients so that they understand their treatment and it’s goals. We explain every step we take with our clients and are happy to supplement therapy with hand outs and other relevant material.
Clients are also encouraged to do their own research which the therapist can guide in order to assist participation in their recovery.
CBT can be practised individually or in groups. It can be geared to be specific for anxiety, anger, stress and depression.
Neuropsychology has proven that when you practice new thoughts and behaviours, you are able to let go of old, unhealthy habits. Our structured CBT course ensures that you practice your new thoughts and behaviours so that real and lasting change takes place.