The CBT Model
As we talk about anxiety, we will be using a specific model called “Cognitive Behavioral Therapy” or CBT. This model is evidence based in treating anxiety. The CBT model focuses on interactions between symptoms in 3 areas: thoughts, feelings, and behaviors. When we talk about anxiety, we add physiological/physical sensations to this model because, as we just discussed, physical sensations are a major part of the anxiety experience. So, in this workshop, we’ll focus on 4 symptom clusters: physical, emotional, behavioral, and cognitive responses.
Click here for a visual of the model and an example. This diagram illustrates how each of these symptom categories interact with and impact the others. This CBT model is a fundamental part of this anxiety workshop and we will frequently refer to this diagram, which is called a cross sectional formulation, throughout.
Before completing your own personal cross sectional formulation, it is important to acknowledge that for some, this activity, thinking about and writing down our anxiety symptoms, may increase our current anxiety. Even thinking about thinking about this activity may increase your anxiety. This is totally normal, especially if you are accustomed to avoiding thinking about it. Just know that as we spend time talking about anxiety in a constructive manner, the intensity of the anxious feelings will most likely begin to decrease. And at the same time, you will be practicing new tools to manage the anxiety.
Okay, so now we are actually going to get into it. Looking at the blank diagram here, please take a minute to think about a situation where you felt anxious, and jot down the corresponding symptoms of anxiety you personally experienced. If you’re having trouble thinking of symptoms, click here for a list of common symptoms and here to help identify emotions. Take a few minutes to write these down.