How I use CBT skills to deal with anxiety in real life, and how you can too!
I’ve written a lot about how I’m anxiety-prone by nature. Because of this, I find myself using my own advice constantly. Sometimes people find it hard to make the mental leap from understanding the general principles of cognitive psychology to the messy reality of using cognitive strategies in their own life. Therefore, I wanted to give some specific examples of how I do this so that you can see how you can do it too. These are just a few of the Cognitive Behavioral Therapy strategies I’ve used in my everyday life in the past week. The first example is low key; the other two are more significant.
1. For a complex task, do the least intimidating steps first.
Cognitive-behavioral principle: Doing new things is often anxiety provoking. You can more easily get yourself to do things you feel intimidated by if you break your task down into all its steps and start with whatever you don’t feel overwhelmed by.
Real-life example: For ages, I’ve wanted to try making cultured cashew cheese. The recipe I plan to use has several steps that each require multiple days. To make this recipe less daunting, I broke down all the steps in the task. There were a few I didn’t feel intimidated by, so I started with those:
1. I made a behavioral commitment to getting started by buying a specialty ingredient I needed from Amazon.
2. I got some jars cleaned and ready to go.
3. I got some cheesecloth from the dollar store.
4. I added the other ingredients I needed to my shopping list.
How you can use this strategy:
Try making a separate to-do list for each project you want to undertake, rather than using a daily to-do list. Include all the steps involved in your task on your list, even the very minor ones. Then start with the easy steps. You don’t need to begin with the most obvious first steps. The more steps you complete, the more your confidence will grow. By the time you’ve gotten some steps under your belt, the other steps will feel less daunting. This is a strategy I use frequently; I could easily have given several other examples just from the past week.
2. Find calming, grounding self-talk that works for you.
Cognitive-behavioral principle: When you know your typical anxiety patterns, you can develop self-talk responses to anxiety thoughts that you can whip out as required.
Real-life example: I have a health condition that causes pain and recently flared up. This condition can be caused by several very serious underlying conditions, or it can have “no known cause,” which is what I have. I overheard my spouse telling our friend that I hadn’t been well. The problem was that I overheard my spouse saying that there’s a small possibility that my condition does have a serious underlying cause, and it was just missed by my doctors. As you can imagine, overhearing this caused my anxiety to spike, and I also felt pretty irritated. How I coped was to remind myself that I don’t have to let what anyone else says get to me (a strategy I outlined in an article I wrote last week and then needed to use myself a few days later!). I’m confident in the medical opinion I’ve received, and I know my spouse is prone to health anxiety, which sometimes gets projected onto me. I reminded myself that, of course, there is always a chance of something being missed when it comes to medical diagnoses, but that is a very small possibility. The most likely scenario is that the diagnosis I’ve been given is accurate. The specific self-talk I used in this case was: “Nothing has changed. Everything in reality is just the same as it was a few minutes ago when I felt perfectly calm.” I chose to forgive my spouse for saying something I didn’t appreciate, because that was the most useful thing to do in this instance.