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This week, explore ways to reduce anxiety with guidance from cognitive behavioral therapy experts: psychologist Elena Welsh, PhD, and psychiatrist David D. Burns, MD. Learn practical CBT techniques to manage anxiety, understand the root causes of anxiety spirals, and discover how to shift your mindset for improved mental health outcomes.
Dr. Welsh, a Los Angeles-based psychologist, focuses on treating anxiety, mood, and depressive disorders. She authored The Cognitive Behavioral Therapy Workbook for Panic Attacks. Dr. Burns, a CBT pioneer, wrote Feeling Good: The New Mood Therapy and the recent Feeling Great: The Revolutionary New Treatment for Depression and Anxiety.
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Key Takeaways from This Week’s Episode
Insights from the Interview with Elena Welsh, PhD
Understanding the Principles of CBT:
CBT is grounded in the idea that thoughts, behaviors, and emotions are deeply interconnected. By altering one aspect—whether it’s your actions, thoughts, or feelings—you can influence the others. For instance, modifying your behavior can lead to shifts in your emotions and thought patterns, while changing your thoughts can impact your behavior and emotional state. In anxiety-related disorders, thought patterns often trigger physical symptoms, as the body perceives danger. By adjusting these automatic thoughts in stressful situations, you can positively influence your behavior, emotions, and physiological responses.
Strategies to Manage Anxiety When It Arises:
Stress-related illnesses often stem from worries like losing a job or becoming homeless. The body reacts as if these fears are real, triggering a danger response. Stress hormones flood the system, causing symptoms like a racing heart or shortness of breath. Recognizing these physiological reactions can be a powerful tool. Some people notice physical symptoms first, while others become aware of their thoughts. When you sense this activation, remind yourself, “My body thinks there’s danger, but I’m safe.” Taking deep breaths can activate the brain’s calming response. Narrating your experience, such as saying, “I’m having a worry thought about the future,” helps your brain process the situation and regain calm.
Insights from the Interview with David D. Burns, MD
Addressing Misconceptions About Motivation in Anxiety and Depression:
Historically, people believed those resistant to treatment were seeking sympathy or attention, a view rooted in Freudian psychology. However, these assumptions are not only harmful and insulting but often untrue. Research shows that individuals struggle with depression, anxiety, relationship issues, and addictions for complex reasons. Depression and anxiety, in particular, often reflect deeply personal and meaningful aspects of a person’s identity, rather than a lack of motivation or desire for attention.
Effective Ways to Support Someone with Anxiety or Depression:
Many people struggle to support a loved one experiencing anxiety or depression. Often, they attempt to cheer them up or correct their negative thoughts, which rarely works. Instead, the key is compassionate listening—offering a supportive ear without trying to fix or uplift them.
For more actionable insights from Dr. Welsh and Dr. Burns, listen to the full episode.
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Updated 11/2/20: This story has been revised to accurately attribute psychiatrist David D. Burns, MD.
