CBT for anxiety on Monday. What can I expect?

[DontWantTheRivalry]

I’ve always had low level anxiety, nothing that has ever impacted on how I function day to day, but generally a sense of unease that more often than not is in relation to my health.

Due to a deterioration with my health over the last few years my anxiety has spiralled and approximately 9 months ago I was started on propanolol (10mg twice a day) which worked well for a while but over the last 3 months my anxiety has worsened to that point where sometimes I feel like I’m on the precipice of a panic attack.

I saw my GP just before Christmas and he advised I try CBT and I’ve got my first appointment on Monday morning which I assume is some kind of assessment of me?

I have no idea what to expect and nor do I really understand what CBT is or what it involves.

I have Googled it but a lot the information I read seems so vague.

Has anyone here had it who could perhaps prepare me for what my first appointment will be like? And what ongoing CBT consists of in relation to addressing anxiety?

Thank you.

It's a chance for you to meet your therapist and to start to build a relationship. They will ask you why you think you need CBT and perhaps set a goal for the sessions. Try and give it a go if you can.

They will ask you why you think you need CBT

But I don’t really even understand what CBT is let alone why I need it so I hope they don’t ask me that question

CBT will help you re-frame your thoughts, so you can see where you are getting unnecessarily anxious, and it will give you tools to reduce that.

It’s very effective for a lot of people. But you have to be willing to give it a go. And you have to be willing to do the work.

They won’t ask you why you think you need CBT (although if they did the answer would just be my doctor has recommended it for anxiety.) They will ask you about what’s going on for you - so you would just tell them what you told your GP.

From there, they’ll guide you - most likely you agree one thing to focus on to start with. So, for example if driving causes you the most anxiety, you might start by working on that, by looking at your thinking processes and how you can challenge anxious/irrational thoughts. You might try a few different things, over a few weeks. Once you see an improvement you might move onto another thing that’s making you anxious.

Right now, the most important thing is not your worry about the session. They will be quite used to people arriving not really knowing what it’s about.

Thank you.

My anxiety is all based around my chronic health condition and this constant fear I live with that something bad is going to happen to me.

I’m definitely willing to give it a go because I can’t continue as I am.

Well it can be really effective for anxiety so it’s a great thing to do.

Whilst I was waiting for CBT to come through for me I bought a book on it. I would have paid £50 for the chapter I read about thought records and disputing thoughts. I found it really helpful. Once I started the CBT proper it really helped me see the patterns of thinking errors I had and taught me how to consider alternative thoughts. It also helped me look at the evidence for the fears I had. Well done for going ahead with it OP. I hope you find it helpful

Well I’ve just had my assessment call and unsurprisingly it ended up with me spilling my heart out and crying lots.

The gentleman on the other end of the phone was really lovely.

He went through the three different ways I can receive support:

1. Online courses to work through.
2. Attendance at weekly webinars
3. Fortnightly weekly phone calls with a practitioner.

I asked for phone calls as I find talking through my problems really helpful and cathartic and he said it was a 4 month waiting list receive that kind of support.

What’s the bloody point?!

That's very frustrating.

But I think you're right to wait for the 121 calls.

However, could you access online courses in the meantime? - if you didn't ask do push for this. Don't ask don't get.

If you can only have one service, then there are other free online provisions , eg -
nhsforthvalley.com/health-services/az-of-services/mental-health-unit/mental-health-wellbeing/online-cognitive-behavioral-therapy/ the reviews or

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Whilst I was waiting for CBT to come through for me I bought a book on it. I would have paid £50 for the chapter I read about thought records and disputing thoughts. I found it really helpful. Once I started the CBT proper it really helped me see the patterns of thinking errors I had and taught me how to consider alternative thoughts. It also helped me look at the evidence for the fears I had. Well done for going ahead with it OP. I hope you find it helpful

And yes - do have a look at recommended books on Amazon (or ask the guy you spoke to for recommendations) - your library can order them for you if you aren't in a position to buy.

CBT was a lifesaver for me.

You learn to recognise and challenge your anxious thoughts and unhelpful thought patterns. Very useful but you have to give it a proper go.

Might also be some useful tips to use while you wait below.

www.nhs.uk/every-mind-matters/

Also try the Mind charity website

If you have a smart phone, an app would be useful, have a google - there are a good few for anxiety and some are free. MindShift CBT is one of them.

The everymind site will give you lots of tips, but exercise outside (even just walking) yoga and meditation are all helpful. Headspace has a free part of the app, and there are other meditation apps too. You can get yoga free online - yoga with Adrienne is a good one.

There are definitely resources to use while you wait.

You will have anxiety on Monday? That was a poor attempt at a joke.

CBT is a short term fix which works for some.

You'll be asked to work on specific things during the week until your next appointment, that often involves completing a form.

Your first appointment will be an assessment.

There is nothing to worry about and hopefully you will discover techniques for coping with or diverting the anxiety.

If you don't benefit from it, long term counselling/therapy may be more suitable.

Give it a try and good luck.

Sorry, I have just seen your update.

It's a pity you have to wait four months, look into other therapists who may be able to 'see' you earlier. There are a lot of accredited people on the internet.

In the meantime, find some books.

Hey since its been a few months how's it going?