When to use CBT
If you believe that your anxiety issues are purely learnt, that
is to say that you subconsciously attached fear to a situation erroneously,
than you will find Exposure,
probably with the help of Cognitive
Therapy, fairly easy and quickly successful.
Your doctor will be able to recommend or refer you to a qualified
therapist, (Here's the website for the BACP
- British Association for Behavioural and Cognitive Therapies.
Can I do it myself?
The basic principles of Cognitive Behavioral Therapy are quite straight forward (and can be found here), there are also numerous books on the subject that make the process even more accessible. Bourne's Anxiety and Phobias Workbook is a godsend to many, as is Mind Over Mood. You can do this on your own, but read on to see if that is a good idea.
If the books are so good why go to a Cognitive Behavioural Therapist?
A therapist will have dealt with tens or hundreds of clients like you. Then will know the pitfalls, be able to encourage you to tackle situations to which you are phobic at the right pace, and will be extremely useful as you try to change your negative cognitions (thoughts). Also, if you are suffering from extremely deep seated phobias, have other complications (such as severe depression or any suicidal tendencies) working with a therapist is going to be best.
How long does it take to get better?
That depends on you! It's time to understand that the calm and confident person you want to be is already inside you, trying to get out. The Cognitive Behavioural Therapist can only teach you some techniques to help you find them. That said, 8-12 weekly sessions is the normal guide, but it may be more or less depending on your attitude!
