Behavioral therapy is a mechanism built upon the concept that all behaviors are learned, and can be altered if they are identified and treated in the right way.

It is most commonly used to treat conditions that are detrimental to one’s self, such as depression, eating disorders, attention deficit hyperactivity disorders, obsessive-compulsive disorders, phobias, self-harm, and anxiety, to name a few.

Statistics show that of Australian individuals between the ages of 18 and 24, nearly 30% of them are faced with anxiety, consequently the most prevalent mental health disorder amongst the youth.

Almost every individual is faced with anxiety at some point in their lives. However, it is more severe in form in some individuals than others, to the extent that it becomes a hindrance to them even in their normal, day-to-day lives. Anxiety is a feeling or emotion that is exemplified by worry, tension, and rising levels of blood pressure. It is a reaction of the mind and body in the face of what we consider a threat, whether or not it actually exists.

There are a number of ways in which anxiety can be managed, using behavioral therapy.

Cognitive Restructuring: This is a method used to alter the course of thought of a person, such that they replace their negative thoughts and feelings with more realistic, balanced ones. This is done by identifying the supposed root of the threat or fear, and evaluating whether or not there is a legitimate purpose for the occurrence of their anxious thought. By doing so, an individual is able to turn their self-deprecating, negative thoughts into more positive and productive ones.

Journaling: This can be used consistently, or ad hoc, whenever an individual might need it. There is no one right way to journal. One can write down their concerns, and whatever is making them anxious at that moment. Later on, they can read back, rethink, and reflect upon what they have written. By reflecting on one’s fears, one can attempt to figure out simple ways to combat these emotions. Any sort of positive counter would help. One must also think back on their past, and recollect instances in the past where they overcame a challenge, or many. By doing so, they figure out their strengths and strategize how they can use these strengths in order to overcome their fears of the present. Journaling fuels preparation, one of the biggest aids to anyone struggling with anxiety.

Guided Discovery: In this method, the therapist puts themselves in the shoes of the individual. In doing so, they begin to confront and call into question what the individual believes about themselves. Subsequently, the person can expand their thinking and defend their reasoning with logic, both against, and for. Thus, one learns to approach their issues from the viewpoint of a neutral party and conclude objectively.

Exposure Therapy: This strategy of behavioral therapy is conducted by a therapist, whereby a person is slowly exposed to their fears and triggers. This direct confrontation of a person and what they are afraid of allows them to face their fears head-on but in moderation. However, they would not be doing this alone as they will be receiving counseling throughout this affair on how to subsist and stand their ground. Gradually, this increased exposure to their triggers might help them feel more resilient and less susceptible to the root causes of their anxiety.

Relaxation and Stress Reduction Techniques: There are a number of relaxation and stress reduction techniques that are taught in order for individuals to cope during cognitive behavioral therapy. They are centered on soothing the body and mind, in order to ultimately subdue one’s anxiety.

Breathing Exercises: It is preferable that one finds a quiet, isolated place where they can focus on their breathing, without distractions in order to practice this. In order to calm themselves down, an individual has to take a little time out of their day to focus on their breathing exercises and techniques. There are a number of ways that it could be practiced. Examples include: Pursed Lip Breathing, Progressive Muscle Relaxation, Diaphragmatic Breathing, Belly Breathing, the Breath Focus Technique, 4-7-8 Breathing, Lion’s Breath, Alternate Nostril Breathing, Mindfulness Breathing, Equal Breathing, Resonant or Coherent Breathing, Sitali Breath, Deep Breathing, Shallow Breathing, and Humming Bee Breath (Bhramari), to name a few.

Progressive Muscle Relaxation: When a person is under stress or is anxious for an extended period of time, this strain on the mind is transferred in a number of ways to a person’s body. One such way would be tension in the muscles. This method helps break the cycle of stress by lessening the tension between one’s muscles and subsequently, the anxiety that they feel. In order to practice this method of relaxation, one must first take in a deep breath, and intentionally tense their muscles. Thereafter, they breathe out, immediately relieving this tension. By continuously repeating this practice, an individual would be able to tell the difference between when their muscles are strained, and otherwise. As soon as one recognises, and realises the tension in their muscles as a result of whatever they may be going through in that moment, by default, their mind and body would know how to switch over to their calmer state, by composing themselves and easing their muscles.

Imagery: When a person is in a position where they are anxious about a situation that they are in or will be in in the foreseeable future, they often lose the ability to focus and perform. One of the relaxation and stress reduction techniques that works is the use of Imagery. Imagery, or guided imagery, is in summary one that allows an individual to calm themselves down by imagining themselves in either a place that they find calming, a memory of a time that gives them relief, or a person that has the ability to give them the support or peace that they may require in that moment. Imagery requires the utilisation of all of a person’s senses. It gives a person momentarily escape in order for them to gather themselves, before completing or facing the task or situation at hand. One must follow three simple steps in order to use Imagery- Find a quiet/isolated place, Choose their Visual [Time, Place or Person], and Relax.

Meditation: In order to meditate, one must choose a place where they feel is safe, and secure. It must also be quiet so that they can focus. They must sit by themselves, in a position that they are comfortable in, shut their eyes, and direct their attention on one specific thing in order to ultimately be able to focus on nothing at all, as contradictory as that might seem. This is so that they can prevent their focus from being split during meditation, and ensure their minds are completely at ease. While it is best that they attempt to keep all of their thoughts away, it is not imperative that they do so, as it is completely normal for thoughts to flood in when an individual is doing nothing else.

Activity Scheduling and Behavior Activation: As the name suggests, this route of action revolves around scheduling activities that one may usually enjoy, even if at that moment, that is not how they would choose to spend their time. This may be the case as a result of their anxiety, and their routine of avoiding confrontation due to the fear of what could happen, even if it is baseless and ungrounded. By planning, and taking the first step towards enjoying an activity that one may have been putting off, this individual might be motivated to pursue their activities until the very end.

Behavioral Experiments: Oftentimes, individuals are anxious to follow through with certain courses of action due to what they presume could happen. This presumption is usually fuelled by deep-rooted anxiety, and subsequently severe overthinking that over-exaggerates the situation that someone could be in. Prior to pursuing a task that they were initially hesitant to, they will describe their concern surrounding what might happen. Afterward, they will disclose whether or not their concern was valid and came true. With time, the individual will realize that their presumptions were immaterial and baseless and that they actually had no reason to be as anxious as they were.

Role Playing: Acting out possible scenarios, and embodying the person you want to be in a particularly difficult situation beforehand, could reduce the fear and anxiety a person may feel. This could be utilized in a number of situations, such as improving an individual’s problem-solving, social, and communication skills, as well as helping them gain enough confidence to take up space, instead of feeling like they don’t deserve to.

Successive Approximation: Any and all tasks may seem daunting at first, but for someone with anxiety, even the most menial of tasks could prove to be a bigger burden on the mind than it actually has to be. This feeling of overwhelm can be mitigated by taking a task and dividing it into smaller, more attainable functions. By doing so, it simplifies the overall task, and every successful part completed gives the individual the push and certainty to take the next step.