I have been doing Cognitive Behavioural Therapy (CBT) alongside my study as well as before the course started. This was for an anxiety disorder I have. I found it insightful to experience a goal orientated therapy which is quite different to psychodynamics. It has been beneficial learning about the different techniques such as the exposure technique. I made a recording for a situation which I find particularly hard (giving presentations) my cognitive behavioural therapist asked me to record the thought process (like a script) in the lead up to giving a presentation, including all my feelings, anxious thoughts, the sounds I would hear etc. to make it seem as real as possible. It is thought that by listening to this everyday over-time it will become less of an anxiety triggering situation.
Another exercise which I did each week was to write down difficult situations I faced, along with the feelings and intensity of those feelings. This helped me to recognise when my emotions were being triggered, to become more conscious overall and to link my unconscious core beliefs and physical reactions. I was also asked to read a list of statements each day with the aim to shift my thinking, for example, “am I focusing on my weaknesses and forgetting my strengths?” He also taught me to switch my thinking to focus externally on the situation, instead of internally and to seperate myself from other peoples problems, taking a step back. The skills he has taught me about creating boundaries help me to remain level headed in difficult situations. I have noticed a dramatic decrease in my anxiety level since starting CBT.
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