Cognitive techniques are used to identify and change negative thought patterns. Behavioral techniques are used to change behaviors that are contributing to anxiety.

Cognitive techniques

• Cognitive restructuring: This technique involves identifying and challenging negative thoughts. For example, if you think to yourself, “I’m going to fail this test,” you can challenge this thought by asking yourself if there is any evidence to support it. You can also remind yourself of your past successes and strengths.
• Thought challenging: This technique is similar to cognitive restructuring, but it focuses on identifying and challenging automatic thoughts. Automatic thoughts are thoughts that occur to us without conscious effort. They are often negative and can contribute to anxiety. To challenge automatic thoughts, you can ask yourself if the thought is realistic, helpful, or kind. You can also replace the negative thought with a more positive or realistic one.

Behavioral techniques

• Exposure therapy: This technique involves gradually exposing yourself to the things that you fear or avoid. For example, if you have a fear of public speaking, you could start by talking to a small group of friends or family members. Then, you could gradually increase the size of the audience until you are comfortable speaking in front of large groups of people.
• Relaxation techniques: There are a number of different relaxation techniques that can be used to reduce anxiety. Some common relaxation techniques include deep breathing, progressive muscle relaxation, and meditation.

When to use each technique

Cognitive techniques are often used to treat anxiety disorders such as generalized anxiety disorder, social anxiety disorder, and obsessive-compulsive disorder. Behavioral techniques are also used to treat anxiety disorders, but they are often more effective for phobias and specific phobias.

Here are some specific examples of when you might choose to use each type of technique:

• Cognitive restructuring: You might choose to use cognitive restructuring if you are constantly worrying about things that might happen in the future. For example, if you are worried about failing a test, you could challenge this thought by reminding yourself that you have studied hard and that you have done well on tests in the past.
• Thought challenging: You might choose to use thought challenging if you have automatic negative thoughts that are making you anxious. For example, if you have a fear of public speaking, you might have the automatic thought, “Everyone is going to think I’m stupid.” You could challenge this thought by asking yourself if it is realistic. You could also remind yourself that everyone makes mistakes and that it is okay if you make a mistake during your presentation.
• Exposure therapy: You might choose to use exposure therapy if you have a phobia or specific phobia. For example, if you have a fear of flying, you could start by looking at pictures of airplanes. Then, you could gradually move up to watching videos of airplanes and eventually flying on a short flight.
• Relaxation techniques: You might choose to use relaxation techniques if you experience general anxiety or if you feel anxious before specific situations such as giving a presentation or taking a test. Some common relaxation techniques include deep breathing, progressive muscle relaxation, and meditation.

It is important to note that the best way to choose which cognitive and behavioral techniques to use is to work with a therapist who specializes in anxiety treatment. A therapist can help you to identify the specific factors that are contributing to your anxiety and develop a treatment plan that is right for you.