Here’s the thing: anxiety is natural. It’s our body’s way of saying, “Hey watch out!” But sometimes that alarm gets stuck on “high,” making everyday situations terrifying. But the good news is, there is a way to combat it.
Today, I want to talk about two awesome tools therapists use to treat anxiety: exposure therapy and CBT (aka cognitive behavioural therapy). Now these terms might sound fancy, but they are all about helping you manage your anxiety.
First, let’s talk about exposure therapy. Imagine this: you’re scared of public speaking, instead of hiding under the covers (been there), we’d gradually expose you to situations that trigger your anxiety – maybe starting with a practice talk in front of a mirror, then a small group, and finally a big presentation.
Why does exposure therapy work? Here’s the secret:
Facing your fears – Our brains learn through experience. By repeatedly facing your anxieties in a safe space, you realize they’re not so bad after all. The fear response weakens and you gain confidence.
Breaking the cycle – Anxiety loves avoidance. We avoid things that scare us, which reinforces the idea that they’re dangerous. exposure therapy disrupts this cycle, showing you that you can handle the situation.
Now let’s talk about CBT. This is all about challenging those negative thoughts that are whispering in our ears. You know the ones that say, “You’ll humiliate yourself!”
CBT helps you identify these unhelpful thoughts and replace them with more realistic ones such as, “I might feel nervous, but I can do this!” or “People are probably focused more on themselves than on me.”
Here’s the cool part, exposure therapy and CBT work together like a dream team! Exposure helps you face your fears and CBT helps you reframe your thinking about those fears.
Feeling overwhelmed? Don’t sweat it! Exposure therapy and CBT are not about throwing you into the deep end. It’s a collaborative effort. We’ll work together to create a personalized plan that feels safe and manageable.
In the meantime here are some anxiety-fighting tips you can try on your own:
Baby steps: Don’t try to conquer your biggest fear first. Start small and celebrate each victory!
Relaxation techniques: Deep breathing, meditation, yoga – find what calms your mind and body.
Challenge your thoughts: When anxiety whispers negativity, talk back! Remind yourself of your strengths and past successes.
Be kind to yourself: Anxiety is tough, but you’re tougher! Celebrate your victories, big and small.
Remember, you are not alone in this battle. Anxiety is common, but it doesn’t have to control you. With exposure therapy, CBT, and some self-care, you can learn to manage it and live a calmer and more fulfilling life.
If you are interested in learning more about how we treat anxiety through exposure therapy and CBT, or just want some extra support, feel free to reach out!
IH Psychotherapy is a practice located in Vaughan, Ontario. Our team provides in-person and virtual therapy. We serve clients in Thornhill, Richmond Hill, North York, Toronto, Woodbridge, Markham, Newmarket, and Maple. Our virtual therapy services enable us to support clients in the Greater Toronto Area such as Mississauga, Brampton, Etobicoke and cities throughout Ontario.
The information provided in this blog post is for educational and informational purposes only. It is not intended to be a substitute for professional psychotherapy or treatment. Always seek the advice of a qualified mental health provider. We do not endorse or guarantee the accuracy, quality, suitability, or reliability of any of the resources listed.