Frequently Asked Questions About Cognitive Behavioral Therapy For Anxiety

For a person struggling with anxiety, each day can be exhausting. The constant battle being waged in their mind can take a toll on their mental and physical well-being. Left untreated, anxiety can become all-consuming and affect their quality of life. 

Helping someone cope with anxiety may come in many forms. It can be through reassurances, understanding, and empathy. Still, the best form of help you could offer is supporting them to seek therapy. 


Various approaches exist that alleviate the symptoms of anxiety. These symptoms, when left untreated, usually trigger individuals to spiral constant anxiety attacks. 

Over the years, Cognitive Behavioral Therapy (CBT) became one of the leading treatments for anxiety disorders – and a good reason.  

Pioneered by Dr. Aaron Beck in the 1960s, CBT relied on the restructuring of thought processes.  . Instead of viewing mental health disorders as a product of chemical imbalances, it focuses on identifying and changing negative thought patterns. These cognitive distortions are reinforced over time until they become automatic thoughts associated with a situation.   

CBT compartmentalizes a situation into distinct sections – thoughts, emotions, physical feelings, and behavior.  As a result, negative thought loops are disrupted, which prevents people from spiraling. 

The first step in CBT requires a patient to recognize a distorted thought. Common cognitive distortions include fortune-telling and jumping to conclusions. These might come in the form of, “I am going to mess up in my upcoming presentation” or, “All my friends hate me.” These thoughts may create negative feelings and result in maladaptive behaviors. 

A cognitive behavioral therapist will work with you to bring these thoughts to the surface. You can evaluate these thoughts to determine if they are irrational or harmful. Upon evaluation, you will be guided in reframing your thoughts. For example, your previous thoughts of failure in your upcoming presentation will be transformed into positive affirmations of your effort to prepare for it. 

CBT does not rely on drugs or mood stabilizers. Instead,  it focuses on the close relationship between thoughts, emotions, and behavior to achieve therapeutic goals. By reframing cognitive distortions, it’s possible to improve a person’s emotional state and influence their behavior for the better. To learn more about cognitive behavioral therapy, read the frequently asked questions below. 

What is cognitive behavioral therapy for anxiety?

CBT is a form of psychotherapy that breaks down a problem into thoughts, emotions, physical feelings, and actions. It is based on the assumption that these components are closely connected and influence how we react to a situation. For a person with anxiety, it helps to identify these specific thought patterns, bring them under scrutiny, and replace them with more helpful ways of looking at a situation. Your therapist will guide you under structured sessions that can be done individually or with a group.

How long does it take for CBT to work for anxiety?

The effects of CBT are not immediate and vary on a per-person basis. As a rough guide, however, three to 12 weekly CBT sessions may be sufficient to help an individual with mild anxiety. Six to 24 sessions may be useful for someone with moderate anxiety, while an individual with severe anxiety may require a minimum of 24 sessions. In the end, the success of the treatment will depend on your receptiveness to the treatment and commitment to practicing what you’ve learned.

What are some cognitive behavioral therapy techniques?

Exposure therapy is one CBT technique where an individual is exposed to situations that they fear the most. Through controlled exposure to their triggers, patients can gain a better handle on their fears or phobias. Another CBT technique is cognitive restructuring, which focuses on helping you identify irrational thoughts. Once you’re aware of the unproductive thought, you can question and replace it with a more helpful way of thinking about a situation.

What gets rid of anxiety?

There is no surefire way to get rid of anxiety, but getting enough sleep and exercise improves your overall mood and well-being. Eat healthy and balanced meals that will keep your energy up. When you get overwhelmed, take a step back and assess the situation objectively. Break down the problem into distinct components until it feels achievable. Reach out to friends or family or consider professional help.  

How can I calm my anxiety fast?

If you’re experiencing anxiety attacks, it helps to do the 5-5-5 activity, which involves looking at five different things, listing five sounds, and running your hands over five textures. This sensory-based exercise can be used to break your negative thought loop and bring you back to the present moment. You can also perform calming breathing techniques. Breathe in slowly through the nose for five counts and exhale through the mouth for another five. Repeat the exercise for three to five minutes.

Does CBD help anxiety?

Cannabidiol (CBD) is one of nearly 200 compounds in the marijuana plant. Once ingested, CBD interacts with the body’s CB1 and CB2 receptors, neural pathways by which the endocannabinoid system (ECS) regulates mood and pain. CBD also interacts with the 5-HT1A, the receptor for serotonin. Some studies suggest that CBD interaction with the brain’s receptors can help relieve anxiety and produce a relaxing effect. Still, more research is required to confirm its viability as a treatment method. 

How can I kill anxiety naturally?

Exercise is one of the most effective non-drug anxiety treatments. Getting your heart rate up through physical activity increases anxiety-soothing neurochemicals like serotonin, gamma-aminobutyric acid, and endocannabinoids. Consider enrolling in yoga and meditation classes to clear your mind. Keeping a daily journal is also helpful. Writing your thoughts or feelings on paper can help you identify triggers that you may not have otherwise noticed. It is an excellent way to challenge these seemingly endless train of thought.  


What foods trigger anxiety?

High-sugar foods like candies, ice cream, soda, and cakes may contribute to anxiety and irritability by causing irregular spikes in your energy. Pasta products, white bread, and condiments also contain high levels of added sugar, so make sure to get your fill of sweets through fruits and naturally sweet vegetables instead. Once the body breaks them down, cultured foods like steak and cheese produce proteins that may interfere with digestion and disrupt the nervous system.

Are bananas good for anxiety?

Bananas contain tryptophan, an amino acid that can be converted into serotonin, commonly known as the happiness hormone. Although the serotonin found in bananas cannot directly pass into the brain, it helps support hormone production by supplying essential vitamins and nutrients like vitamin B6. Bananas are also rich in potassium and vitamin C, which can help support the nerve cells and the immune system. 

How much CBD should I take for panic attacks?

In a study, a small number of patients that took 300-600 mg of CBD experienced marked improvements in anxiety symptoms. CBD is a cannabis compound administered through oil, spray, capsules, edibles, and vaporized oil. Despite its purported therapeutic benefits, there are still no standard dosing recommendations for CBD therapy.

What supplements help with anxiety?

Studies show that vitamins D and B complex can help individuals manage anxiety and depression. If the body does not produce sufficient vitamins, it’s possible to get them through supplements. Magnesium may also help lift the mood, although it’s best to take mineral supplements in moderation since high dosages may cause diarrhea. L-theanine, an amino acid found in green and black tea, and omega-3 fatty acids, found in fish and flaxseed, are also good for the brain.   

What foods are bad for anxiety?

If you’re anxious and craving a quick treat, it’s best to steer away from sugary and processed foods. Trans-fat, which is found in most snacks and baked goods, may also increase the risk of affective mood disorders. In terms of beverages, avoid alcohol since it numbs the central nervous system and affects how you regulate emotions. Consume caffeine in moderation since it might make you more anxious and negatively affect your sleep cycle.

What can I eat to calm my nerves?

Instead of snacking on sugar-rich foods, stock up on dark chocolate and yogurt instead. These foods can sharpen brain functions and help you respond to stress better. Salmon is another healthy food rich in vitamin D and omega-3 fatty acids that can reduce inflammation and promote relaxation. Almonds, blueberries, and chia seeds are also useful in anxiety relief and prevention. 

Research shows that cognitive behavioral therapy effectively reduces the symptoms of a generalized anxiety disorder (GAD) and social anxiety disorder (SAD). According to a study, CBT is comparable or superior to relaxation training for GAD patients. Similarly, individual CBT combined with exposure therapy may be effective among those with SAD.  


CBT may also be used in treating depression, eating disorders, anger management, obsessive-compulsive disorder, schizophrenia, and post-traumatic stress disorder. CBT is not only limited to psychological disorders. Any person looking for a more constructive way of handling day-to-day stressors can try therapy. 

Despite its wide clinical applications, it’s important to note that CBT does not eliminate the risk of relapse. Like most mental health disorders, there is no permanent cure for anxiety. However, positive lifestyle changes such as maintaining a healthy diet and staying active increases the effectiveness of therapy. Doctors are also studying cannabidiol for its mood regulation and pain management properties. 

Ultimately, the goal of CBT is to equip you with the tools and skills to respond to life’s setbacks outside therapy sessions. . The therapy enables you to harness your inner strength. Stress is unavoidable, but the way you engage with it can be reformed. Take strength from the fact that you can draw on resources deep within yourself to handle problems, resolve conflict, and build meaningful connections.

The premise of CBT emphasizes that your thoughts do not define you in any way. When the voices in your head are at their loudest, learn to take a step back and assess the situation. Pick at the thoughts you have come to associate with a problem and the emotional consequences of these beliefs. More often than not, you’ll discover that they don’t reflect the on-ground reality or fail to capture your inherent resilience. You are far stronger than you know. 

Signs That Can Tell You Have A Low Self-Esteem

Self-esteem is significant in life because it is where your opinion about yourself lies. It affects how you see and take care of your overall wellness. It holds the perception you have about yourself that you want others to acknowledge. It impacts how you want to view others and vice versa. When you have low self-esteem, it can cause a lot of damage and dysfunction. There is stress, anxiety, loneliness, and depression. It can impair physical performances and can result in vulnerability to alcohol and drug abuse. It can lead to unwanted issues in relationships such as family, friendship, and romantic ones. That said, it is significantly important that you often examine yourself to know if you have low self-esteem. That way, you can become aware of the things you need to do to address the mental condition. Without further ado, here are the few signs that can tell you have low self-esteem.


You Have A Negative Self-Image – When you have low self-esteem, you often find your image unlovable. You tend to look down on yourself and think that you are not physically attractive. Sometimes, you play with your thoughts that you are unintelligent and full of imperfections. You stick to the idea that taking care of yourself is exhausting and useless because you believe in ending up unable to measure up with other’s expectations despite putting an effort. When you have low self-esteem, you are often conscious of your actions, feelings, and words. You scrutinize anything that you fall short. Sometimes, that consciousness gets illogical and disturbing. It ends up with the habit of hurting yourself. In worst cases, it makes you strive for perfectionism.


You Are Overly Apologetic – Understandably, there are life situations that you have no control over. You understand and accept the reality as it is. You know when you make mistakes, and you take account of your words and actions. However, when you have this attitude of always apologizing to everyone because you feel you did something wrong, even if you don’t, that is a sign that you have low self-esteem. In that sense, your apologetic behavior serves as a front so you can excuse yourself from involving yourself in any discussions. At some point, you are using your apologetic behavior only to avoid conflict even if you disagree with other people’s actions.


You Are Full Of Self-Doubt – Honestly, it is okay to question your capabilities from time to time. It helps you become aware of the possibility of improving yourself. However, when you find yourself overanalyzing your qualities, behavior, and personality, it is different. When you are highly critical about yourself that you often end up believing that you are not capable of doing anything, it implies a problem with having low self-esteem. When you frequently have this sense of inadequacy and often feel that you are not worthy, you require immediate emotional and mental health assistance. Kneeling down on yourself is a significant sign of your inability to live life to the fullest.


You Develop Bad Habits – There are tons of different habits that can indicate you have low self-esteem. One of them is your unexplained shame, visible, especially in social situations. When you have this mannerism of constantly playing with your fingers, biting your nails, rolling your shoulders inward, and slouching over your body, it indicates ill-confidence about yourself. It means you don’t care about what others think because you expect it to be negative things. In some unfortunate instances, when you reach the extremities of the situation, you isolate yourself. It is where you become motivated to push people away even if their only intention is to help you.


You Downplay Your Achievements – When you have low self-esteem, you find it hard to appreciate yourself. It makes you often think that you do not have self-worth and make you lose your sense of value. When you don’t like yourself, you feel that your achievements are not worthy of other people’s compliments. You have low self-esteem when you feel like you are unworthy of praise and that your hard work shouldn’t have to be a big deal. You develop the ideology that you are inferior to others despite your achievements in life. Over time, it manifests as the inability to accept and love yourself for who you are and who you can become.


This article is for informative purposes only. It does not guarantee anyone a solution to their mental health issues or promises to get rid of their emotional and mental dilemma. Therefore, any psychological or medical needs should be provided by a health expert or a licensed professional. In case you find some of the signs relatable, let someone know.

Everyone goes through a period of self-doubt and insecurity sometimes. But if that impacts your way of living, you must take appropriate actions.

Reasons Why You Need To Set Boundaries With Toxic Family Members

You might think that it is not that bad to cross someone else’s boundaries. Or perhaps you think it is not a big deal because it is not going to harm them. Maybe you believe that because you are close to specific people, it is okay to emotionally and mentally hurt them. You’re mistaken. Whether intentional or unintentional, the damage you cause to people can stay for a more extended period. And that is vice versa.

When you often feel misunderstood and ignored, it is essential to realize that there is something wrong. As a human, it is your natural desire to point out that not all things are acceptable. If a particular action, words, and behavior hurt you physically, emotionally, and mentally, you need to stop it. That is, even if you resort to ending your relationship with them. Despite an inherently deep connection, you think you have with these people, you need to look out for yourself.


Why Boundaries Are Important

There are chances that interactions with family do not always go the way you want them to. Sometimes, despite being close to your heart, these people can cause you an endless amount of stress and anxiety. Clearly, that is part of everybody’s lives. However, it would be best to deal with these toxic people once and for all before they could destroy you. Thus, you must recognize that your emotional health is always linked to boundary settings.

Setting healthy boundaries creates a direct influence on your mental and emotional health. It promotes a better feeling of control over the things you like and need, and the ones that make you happy. When you set boundaries, you begin to know who you are. It impacts your perception of how you want others to treat you, and limit the things you want to tolerate. It is your best card when you want clarity and comfort, as boundaries help and protect your emotions.


However, people can be quite unpredictable. That despite telling them to stop hurting you, some enjoy the idea of you having an emotional and mental breakdown. These people are the ones who want to take control of you. They see you as something useful for a particular reason. Thus, your best thought-out interactions do not often go as effective as the way you want. But boundaries can change that. When you have precise maintenance of restrictions, you can control the situation calmly and more confidently. You will have the chance to protect yourself despite any difficult situation.

You Deserve Better

Usually, you have this mentality that people close to you will never hurt you. But that is a lie. Often, it is the people you love who always put you through a lot of pain. When you place an exemption to the way your family treats you, you will never acknowledge the bad things they do to you. As a result, instead of developing your overall well-being, you allow these people to destroy your inner peace.


Having people around who provide care and love is different from surrounding yourself with individuals who only know you when they need you. It is essential that you try to distinguish which ones are genuine. Because when you fail to realize that these toxic people are a nuisance in life, you will never achieve serenity and great happiness. That is why you must know you deserve better. You need to understand that you are the master of yourself. Regardless of outside input, you are the only one that recognizes what your heart truly desires. So when you always think positively and often tell yourself that you matter, you will.

Sometimes, some actions often call for assertiveness. That is especially important when members of a family become way too pushy and aggressive. And despite how much you want to take your standards based on the boundaries you think are useful, some will still assault you somehow. That is how things like judgment, ridicule, forcefulness, and contempt take place. These are the ones that become very harmful to your emotional well-being. But it would be best if you didn’t let that shrug you. You deserve respect, and that is where assertiveness comes into play. It doesn’t mean you need to use aggression, though. Instead, it means setting boundaries in saying “NO.”



It is natural to have a desire for others to love and understand you. Or at least acknowledge your presence and perspectives. But using that eagerness to be loved and allow yourself to fall into intense self-destruction should become a warning. That is why the boundary setting is a great help in putting things in order. Whether you want to express it is a direct or specific way, it does not matter. As long as your family accepts that you also need the right emotional and mental improvement, it will be okay.

Sometimes, you also need support outside your family . BetterHelp can provide that for you and give you all the emotional and mental support that you need. Check them online for more details.

Ways To Help Your Teen Manage Depression During The Pandemic


COVID-19 is not only affecting people’s physical health, but it is also taking a toll on our mental health. Believe it or not, one of the age groups that are having a difficult time coping with the situation are teens. It’s primarily because they’re getting anxious with the uncertainty of what’s going to happen to them amid the pandemic. At the same time, this is the time that you’re used to having company. Therefore, the lockdown makes them feel isolated and sad. 

As a parent, it might be challenging for you to decide on what approach to take. Take note that with you swooping in does not mean that everything will be okay in an instant. However, there are things that a parent can do to ease what they’re feeling. Here are some of the ways you can help your teen cope with depression. 

Be A Supportive Parent


“You might be frustrated that they seem down and irritable a lot of the time and don’t seem to be doing much of anything to help themselves. But if there isn’t much in their life that is making them happy, or something intensely disappointing has happened to them, it’s understandable that they might avoid things they used to enjoy and retreat to their room. Depression makes even doing the smallest things more difficult,” shares Stephanie Dowd, PsyD.

Therefore, your role as a parent is to try to be as empathetic as possible. You can do this by putting yourself in their shoes. Send a message that you are validating their emotion and trying to understand what’s causing their negative emotions. Make sure that you are not there to try to solve the problem. Instead, you are talking to them to give your love and support. 

Bring The Possibility Of Treatment


Whenever parents bring up the possibility of treatment, teens react most of the time negatively. The reason behind this is that there is a connotation that treatments are only for those who have uncontrollable and severe conditions. Of course, this is not true. 

Therefore, it is your job to patiently explain what it is for, what to expect, and what the possible outcomes are. Once your child understands the ins and outs of the treatment, it will be easier to comply with this strategy. You may even encourage them to make small decisions connected to this, like taking charge of setting up their next session. This way, they’ll feel more in control. 

Since face to face might not be the best recourse now due to COVID-19, you may look for alternative medium for treatment. Teletherapy can be your number one option. 

Prioritize Physical Health

Keep in mind that physical and mental health will always be connected. If your teen has poor nutrition, inadequate sleep, and inactivity, there is a bigger chance that they’ll feel exhausted and depressed. As a parent, your primary role is to combat these unhealthy habits. You can do this by doing the following: 

  • Limit Screen Time

Children these days often go online to distract themselves and find an escape to what they’re feeling. However, the higher their screen time is, the lower the time they allocate to face time with families and physical activity. At the same time, continually seeing the news about the global pandemic will only give them anxiety. 

  • Encourage Them To Exercise

Always get your teen active since exercise is a critical factor for good mental health. Ideally, children at this age should get approximately 1 hour of physical activity per day. You may even join them so they won’t feel bored and miserable on their own. 

  • Promote 8 To 10 Hours Of Sleep

For their mind and body to function correctly, they need to get at least 8 to 10 hours of sleep. If they don’t engage in this, they’ll most likely be moody and tired for the rest of the day. Those things will burden their mental health. 

  • Cook Balanced And Nutritious Meals

Parents should also make sure that their teens are consuming nutritious food. They need this to boost their mood and reach their optimum brain health. Make sure to prepare meals with fresh produce, healthy fats, quality protein, fruits, and vegetables. Avoid giving them starchy and sugary food since these will only have a negative effect on their energy and mood. 

Admit it or not, it can be physically and emotionally exhausting to parent a child with depression. The best way to go about this is to avoid doing the blame game. Instead, make it clear that you are always there for him or her no matter what happens. 

You can also tell your teen about BetterHelp. This website offers therapy and counseling services online which is the new normal.

It’s Okay to Give Up On Your Partner Who Makes You Feel Depressed 

One of the real pleasures in life is being in a committed relationship with a partner whom you can count and rant on, laugh and learn with, give you happiness, care for you, and love you wholeheartedly. A partner like that is hard to come by, and it takes the force of the universe to bring you and your “The One” together.  


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Marriage And Depression

Are you feeling exhausted lately? Do you want to keep yourself away from the people in your life? Does it make you feel comfortable if you will only stay inside your room? Is it difficult for you to deal with other individuals? If you answered yes to these, then you are probably going through a depressive state in your life. Take note that depression is not something you can easily claim just because you have experienced all the things mentioned above. It is still highly advisable to see a medical doctor who could give you the exact findings of your mental condition, or if what you have is a mental condition at all.


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What To Say To A Partner With Anxiety 

Anxiety is a mental condition that is difficult to handle, especially if you are not the type of person who has a high level of patience or understanding. It can be draining, physically and emotionally, to deal with a person who is always anxious. You will feel exhausted in trying to make the said individual feel good. It is as if no matter what you say or do, she will always have anxieties about certain stuff. If you are experiencing this problem with your wife, then do not fret because you can still do a lot of things about it. 


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What’s The Connection Between Depression And Psychiatry?

Depression is probably one of the mental conditions that are not understood by many individuals. Unfortunately, there are still people who believe that this mental illness is not a significant issue at all. In fact, some individuals are not even ready to deal with it in the right manner. There are those who merely shrug it off as if it does not affect them at all.


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Is Your Child Developing Anxiety?




What hurts parents the most is seeing their children suffering from any ailments or health problems, how mild or severe it may be. It’s only a natural instinct that parents, especially first-time ones, get overprotective with their children regarding their physical, emotional and mental health being.

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Fighting Social Anxiety With Social Media: Is It Possible?

A Team Of Researchers Say YES!

Can social media help people who have a social anxiety disorder or social phobia? One team of researchers answered with a resounding YES and backed this with the results of their recent undertaking. Read on!


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