Trans4mind Home Page
~ A Journey of Self-Discovery ~

Explore Article Library

The Workhorse of Anxiety Treatments

By John R. Cook, Ph.D.

The psychological treatment of choice for anxiety is called Cognitive Behaviour Therapy or CBT. It is a type of talking therapy that is based on the belief that negative emotional states such as depression, anxiety and anger are often started or worsened by habits of thought and behaviour. For example, we become anxious or more anxious when we think about ourselves and the world around us, and act in ways that suggest the potential for some danger or harm. Anxiety is a feeling of apprehension, fear, nervousness, or dread, accompanied by restlessness or muscle tension. It is part of the natural process of preparing ourselves emotionally and physically for various kinds of challenging and sometimes threatening situations, using what is known as the "fight and flight" response.

Anxiety is generally considered to be an anxiety disorder when three conditions are met. The first, is experiencing a state of anxious preparedness that is excessive or unwarranted by the current circumstances. The second, is that this state of anxious preparedness causes us significant distress and/or impairs our ability to function in significant areas of our life, such as in our job or day-to-day social interactions. The third condition, is that we resort to extreme and sometimes desperate measures as a means of regaining control of the situation. For example, we may react to a panic attack by abandoning our shopping cart in a grocery store line-up and running out of the store, or we may cope with worries by self-medicating ourselves with alcohol.

An anxiety disorder is therefore a kind of "false alarm" to situations that are objectively not dangerous. We respond as if we were facing some sort of peril, when we are in fact quite safe. The role of CBT in helping people with anxiety is to tone down the otherwise overwhelming problem of false alarms by dividing the problem up into three parts. The first part is about the physical sensations associated with being tense and "on edge". The second part concerns the mistaken information we have about our false alarms, and our tendency to engage in two main types of thinking errors. The third part stems from our tendency to respond to false alarms as if they were real, by fleeing, fighting or freezing.

CBT addresses each of the physical, thinking and behavioural parts with a set of time honoured, research-proven treatment techniques. I will be covering all three sets of techniques in the next five articles (refer to the Links section of, beginning with managing the physical sensations in an article entitled "Getting Rid of Those Heeby Jeebies". While these six articles are not meant as a substitute for the dozen sessions generally required by a cognitive behavioural therapist to teach these techniques in a clinic, they will at least give you a start on addressing your fears. If in the meantime, you or someone you care about might benefit from CBT, check out some of our program offerings at

About The Author
John R. Cook, Ph.D.

Dr. Cook is a clinical psychologist registered in the Province of British Columbia (Registration #1025), and the founder of Aegis Psychological Services Inc.. Find your path to peace and calm through Dr. Cook's home study programs, electronic motivational aids and light therapy products, and self-help links at


Careers & Employment
Grief & Loss
Kids & Teens
Public Speaking
Self Help
Self Improvement & Motivation
Sexual Relations
Stress Management
Travel and Leisure

From our extensive site, you'll find good info on many topics using this search:

Want to renew your life?

Our online, interactive video workshops present the most effective methods of holistic personal development...
Start off with a Free Life Assessment and a Free Consultation...

Have a question about Trans4mind Training?

Frequently Asked Questions
What Are Our Fees?
Email Peter Shepherd

Support your personal development with these popular and effective hypnosis downloads...

This is our selection of favorites, but there's a session for every need! Choose from over 800 Hypnosis Downloads...
Search now on an issue that interests or concerns you...

Welcome to the New Wave in Meditation Technology

Click here to learn more about the iAwake Profound Meditation Program
The iAwake Profound Meditation Program
is a way of enhancing your meditation practice, making meditation not only easier and more enjoyable, but also more efficient and effective.
Profound Meditation provides the smoothest, deepest, richest, most profound meditation experience available anywhere...
Here is a link to a free 20-minute track from iAwake Technologies - a sample of the type of tools that will deepen your meditation immediately and help you quickly become a successful meditator. It's the opening track of iAwake's flagship product, the Profound Meditation Program, called the iAwake Experience...
Learn More and Download the iAwake Experience
We think you'll find this technology a tremendous aid on your transformative journey of becoming your best and most creative self - and you can get started today!
And here's a fantastic resource for self-education...

The World of Inspiration eLibrary

World of Inspiration
A treasure trove of personal development wisdom

Step inside. Just like a real library, there are thousands of quality eBooks presented on three "floors" and in different "rooms." To purchase your $15 Lifetime Membership to the World of Inspiration eLibrary, click the following button:

Payment is made through our secure transaction agent, PayPal.
The transaction is in the language and currency of your choice.
"I want to just say 'WOW!' This collection is probably the best money I ever spent! I've already received many times over in personal enrichment after just 9 days. I've had a past metaphysical background, but even newcomers to this material will really benefit. Thanks again." ~ J.S. (Pennsylvania, USA)
"The collection is everything which you promised. And more! A superb contribution to the good of the world. Many thanks indeed." ~ R.P. (Georgia, USA)
"Just a short note of thanks for the library. I've only had membership for several days now but I already feel this is perhaps the most interesting compilation I have yet seen. Worth far more than the price of admission. The browser linked structure works well and makes it easy to manage such a large storehouse of information. It is rarely that I find something I like as much as this or that I feel strongly enough to write a note like this." ~ P.W. (Minnesota, USA)
Copyright © 1997-2016 Trans4mind Ltd