You Are Not Your Worries: How CBT Helps You Step Out of the Mental Storm by Susie Berg
Have you ever been up at night replaying conversations, or ruminating about everything that has gone wrong or will potentially go wrong in the future? If so, you’re not alone. Excessive worry can feel relentless, and its impact drain a lot of your energy without you even knowing it. However, the good news is that there’s a practical and proven way to work with those thoughts rather than feeling controlled by them. It’s called Cognitive Behavioral Therapy (CBT), developed by psychiatrist Dr. Aaron T. Beck.
In the 1960s, Beck noticed something simple but profound in his work with clients. He recognized that people weren’t only distressed by what was happening in their lives, but by how they were interpreting those experiences. In other words, it wasn’t always the situation that caused anxiety, it was the story or meaning the mind created about the situation. This insight became the foundation of CBT and continues to create meaningful changes in how people respond to life’s challenges.
CBT is built on the idea that our thoughts, emotions, and behaviors are connected. When worry shows up, it often brings along some familiar lines like, “Oh no, this is bad,” or “I can’t handle this.” These thoughts can feel very real and convincing, but Dr. Beck’s work reminds us that thoughts are just thoughts and come and go just like clouds in the sky. It is important to realize that even though they may feel true, they aren’t always accurate.
Instead of trying to shut down all your worries (which usually just makes them stronger), try engaging the thoughts with curiosity instead of fear. A helpful definition of curiosity is observation without judgment. Looking at your fears and worries with curiosity puts you in a better position to slow down your thinking to make room for asking kind and gentle questions such as, “Is this a fact or a fear?” or “What’s another way to look at this?
From that grounded place, CBT encourages taking small, manageable steps aligned with your wellbeing rather than avoiding what feels scary. This is much like what many of us did as children when we feared the “boogeyman” under the bed. Eventually, we turned on the light and looked, only to discover it wasn’t real. By leaning into fear and gently challenging it, people often realize they are far more capable than their worry suggested.
If you are stuck in a lot of worry and need help to break free, please don’t hesitate to reach out to us at 314-948-5307 or contact us through our website https://www.soundmindtherapy.com/