What is CBT and How Does it Help with Anxiety?

If you’ve ever Googled ways to manage anxiety, chances are you’ve come across something called CBT. Maybe your doctor mentioned it, or a friend swore it changed their life—but what exactly is CBT, and how can it help with anxiety?

Let’s break it down together.

What is CBT?

CBT stands for Cognitive Behavioural Therapy. It’s a type of talking therapy that focuses on how our thoughts, feelings, and behaviours are all connected. The core idea behind CBT is that the way we think about a situation affects how we feel, which then influences what we do.

Here’s a quick example. Let’s say you’re walking down the street and someone you know walks right past you without saying hello. If your first thought is, “They must be mad at me,” you might feel anxious or rejected—and then maybe avoid them in the future. But what if your thought was, “They probably didn’t see me”? You’d likely feel fine and carry on with your day.

Same event—very different emotional outcome. That’s the power of our thoughts.

CBT helps us become more aware of these automatic thoughts and gives us tools to challenge and change the ones that aren’t helpful.

So, How Does This Help with Anxiety?

Anxiety often shows up when our minds jump to the worst-case scenario. It can make small things feel huge, and future possibilities feel like guaranteed disasters. CBT doesn’t magically erase anxiety (let’s be honest, anxiety is a part of being human), but it does give us a way to understand it and manage it more effectively.

Here’s how CBT can help with anxiety:

1. Understanding Your Anxiety Triggers

CBT starts with identifying what situations tend to set off your anxiety. Is it social situations? Work deadlines? Conflict with loved ones? By noticing patterns, you can start to prepare for those moments instead of being blindsided by them.

2. Spotting Unhelpful Thoughts

We all have automatic thoughts that pop into our heads without us really thinking about them. CBT calls these cognitive distortions. Some common ones include:

• Catastrophising: assuming the worst will happen.

• Mind reading: assuming you know what others are thinking.

• All-or-nothing thinking: seeing things as completely good or completely bad.

CBT helps you catch these patterns and ask yourself, “Is this thought actually true?” or “Is there another way of looking at this?”

3. Challenging Negative Thinking

Once you’ve identified an unhelpful thought, CBT teaches you to challenge it. That might mean looking at the evidence for and against it, or testing it out in real life to see what actually happens.

For example, if you’re anxious about giving a presentation because you’re sure you’ll mess it up, CBT might guide you to prepare and practice, then reflect afterward—“Did it really go as badly as I feared?”

This process builds up your confidence and reduces anxiety over time.

4. Changing Behaviour

Avoidance is anxiety’s best friend. If something makes us feel anxious, our natural instinct is to avoid it. The problem is, avoidance actually feeds anxiety in the long run. CBT helps you face your fears gradually, in a manageable and supportive way.

This is often called exposure—and no, it’s not about jumping in at the deep end. It’s about taking small steps toward the things you’re avoiding so you can prove to yourself that you can cope.

The Best Part? CBT is a Skill You Keep

One of the best things about CBT is that it’s educational. You’re not just talking about your problems—you’re learning how to handle them. It’s like learning how to drive: once you’ve got the hang of it, you don’t forget.

You learn how to:

• Calm your body with breathing or grounding techniques

• Manage the spiral of anxious thoughts

• Build confidence in yourself by taking action

Many people find that after doing CBT, they’re better equipped to handle future challenges—not just anxiety, but stress, low mood, or self-doubt too.

Is CBT Right for You?

CBT has been widely researched and is recommended by mental health professionals all over the world. It’s helpful for many types of anxiety, including:

• Generalised anxiety (chronic worrying)

• Social anxiety

• Panic attacks

• Health anxiety

• Phobias

You can do CBT one-to-one with a therapist, in a group, or even through online self-help programs. It’s flexible, practical, and focused on giving you real tools you can use in daily life.

In a Nutshell

CBT is all about understanding how your thoughts affect your feelings and behaviours—and then learning how to shift those thoughts to reduce anxiety and feel more in control. It’s not about “thinking positively” or pretending everything’s fine. It’s about being realistic, compassionate, and giving yourself the chance to feel better.

If anxiety is getting in the way of your life, CBT might just be the helpful next step you’ve been looking for.

Want to chat more about CBT or how it could help you? Drop a comment or get in touch—I’d love to help. 💬

Karen Khan

www.karenkhancbt.com