How I Treat Anxiety: A Cognitive Behavioral Therapy (CBT) Approach
Anxiety is one of the most common concerns I see in my practice, and it can show up in many ways—constant worry, racing thoughts, physical tension, sleep problems, avoidance, or feeling “on edge” much of the time. The good news is that anxiety is highly treatable, and one of the most effective, research-supported approaches is Cognitive Behavioral Therapy (CBT).
With over two decades of clinical experience, along with advanced training as a Licensed Marriage and Family Therapist (LMFT), Board Certified Behavior Analyst (BCBA), and Doctor of Clinical Psychology (Psy.D.) candidate, I use CBT in a practical, structured, and compassionate way—tailored to each individual rather than a one-size-fits-all model.
Understanding the Anxiety Cycle
From a CBT perspective, anxiety is maintained by a cycle involving:
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Thoughts (e.g., “Something bad is going to happen”)
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Emotions (fear, dread, panic)
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Physical sensations (tight chest, rapid heartbeat, restlessness)
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Behaviors (avoidance, reassurance-seeking, withdrawing)
These parts of the cycle reinforce each other. For example, avoiding situations that feel scary may reduce anxiety in the short term, but it teaches the brain that the situation is dangerous—making anxiety stronger over time.
In therapy, we work together to gently interrupt this cycle and build more flexible, realistic, and empowering responses to stress.
Step 1: Identifying Unhelpful Thought Patterns
Many people with anxiety don’t realize how automatic and convincing their thoughts can be. CBT helps bring awareness to patterns such as:
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Catastrophizing (“This will be a disaster.”)
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All-or-nothing thinking (“If I fail, I’m a failure.”)
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Overestimating danger and underestimating coping ability
Rather than telling clients to “think positive,” we focus on developing balanced, evidence-based thinking that is both realistic and supportive. This helps reduce emotional intensity and increases confidence in handling challenges.
One of my core beliefs as a clinician is that therapy should feel like a collaborative partnership, not something being done to you, but in collaboration with you. I respect that people are experts on their own lives, and my role is to bring clinical expertise, structure, and support to help you move toward your goals.
Step 2: Changing Behavioral Patterns That Maintain Anxiety
Because of my background in behavioral analysis, I place strong emphasis on how daily behaviors reinforce anxiety. Together, we look at:
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Avoidance patterns
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Safety behaviors (constantly checking, over-preparing, reassurance-seeking)
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Withdrawal from meaningful activities
We then build gradual, manageable steps toward re-engaging with life. This process—often called exposure-based work—is done at a pace that feels challenging but not overwhelming. Over time, the brain learns that anxiety can rise and fall without catastrophe, and confidence grows.
Step 3: Building Coping and Regulation Skills
CBT is not just about changing thoughts and behaviors—it’s also about strengthening emotional regulation. Depending on the client’s needs, I may incorporate:
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Breathing and grounding techniques
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Stress management strategies
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Sleep and routine stabilization
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Problem-solving skills
For clients with trauma histories, substance use concerns, or complex family dynamics (which I frequently treat), these skills are integrated carefully and with attention to emotional safety and readiness.
Step 4: Addressing Underlying Beliefs and Life Stressors
While CBT is often known for being practical and skills-based, it also addresses deeper beliefs such as:
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“I’m not safe.”
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“I can’t handle things.”
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“I’m not good enough.”
We explore where these beliefs came from and how they influence present-day anxiety, relationships, and decision-making. This is especially important for individuals who have experienced long-term stress, trauma, or repeated setbacks.
A Collaborative, Respectful Approach
One of my core beliefs as a clinician and supervisor is that therapy should feel like a collaborative partnership, not something being done to the client. I respect that people are experts on their own lives, and my role is to bring clinical expertise, structure, and support to help them move toward their goals.
My background in leadership, supervision, and multiple treatment settings has taught me that lasting change happens when therapy is:
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Practical and relevant to real life
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Grounded in evidence-based methods
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Adapted to the person, not just the diagnosis
Moving Forward With Confidence
Anxiety can feel overwhelming, but it does not have to control your life. Through CBT, clients learn not only how to reduce symptoms, but how to develop long-term skills for managing stress, uncertainty, and self-doubt.
My goal is not just symptom relief, but helping clients build confidence in their ability to cope, grow, and move forward—even when life feels unpredictable.
If you’re struggling with anxiety, you don’t have to face it alone. Effective, compassionate, and structured support can make a real difference. Contact me today for a free 15-min consultation.
