Lecture on Anxiety Management and Cognitive Behavioral Therapy (CBT)

Introduction

• The session focuses on managing anxiety through Cognitive Behavioral Therapy (CBT).
• The objective is to understand personal triggers and feelings during anxiety-inducing situations.

Example Case Study

• Situation:
  • Participant's daughter is sick and required medication from a pharmacy.
  • The pharmacy is in a busy part of town, which increases anxiety.

Understanding Automatic Thoughts

• Automatic thoughts are spontaneous and often unchecked.
• Example thoughts from the case:
  • What-ifs:
    • "What if someone crashes into me?"
    • "What if I get stranded?"
    • "What if I can't get back home?"
• These thoughts lead to negative emotions and anxiety.

Emotional Responses

• Feelings experienced:
  • Fear and anxiety rated at 80/100.
  • Physical symptoms: shakiness, lightheadedness, dizziness, breathing difficulty.

Behavior Analysis

• Despite anxiety, the participant went to the pharmacy.
• Usual behavior would be avoidance, asking husband to pick up medication.

Avoidance and Its Impact

• Avoidance provides temporary relief but decreases confidence in handling similar situations.
• Leads to a belief of "I can't do it."

Constructing a CBT Model

• Chain of Events:
  • Event (trigger) → Automatic Thoughts → Emotions → Behavior
• Goal: Change thought patterns to alter emotional and behavioral responses.

Strategies for Improvement

• Thought Work:
  • Challenge automatic thoughts by evaluating their validity.
  • Consider how others, like the participant’s sister, think differently about driving.
• Emotional Management:
  • Learn techniques to reduce anxiety and distress.
• Behavioral Strategies:
  • Gradual exposure to feared situations to build confidence and skills.

Concerns and Considerations

• Participant worried that attempts might increase anxiety.
• Importance of pacing the exposure to align with the participant's comfort level.

Goals

• Enable the participant to drive confidently to new places, including crossing a big bridge and visiting her son.
• Improve overall confidence and reduce anxiety related to driving.