Does CBT Work for Anxiety? Here’s How It Helped Me Stop the Spiraling Thoughts

Does CBT Work for Anxiety? Here’s How It Helped Me Stop the Spiraling Thoughts

When Anxiety Took Over My Life (And My Mind Wouldn’t Shut Off)

For years, my anxiety controlled everything:

  • Endless worry over things that hadn’t even happened yet.
  • Racing thoughts I couldn’t turn off.
  • Chest tightness and constant tension.
  • Sleep problems, work struggles, relationship stress.

Every time I tried to “think positive” or “calm down,” it made things worse. The harder I fought anxiety, the stronger it seemed to get.

That’s when I finally asked the question so many people Google: “Does CBT really work for anxiety?”

And honestly — I was skeptical. But today, CBT is the single most effective tool that helped me finally take control.

What Is CBT (Cognitive Behavioral Therapy)?

CBT stands for **Cognitive Behavioral Therapy** — one of the most researched and recommended treatments for anxiety worldwide.

The basic idea is simple:

  • Our thoughts affect how we feel and act.
  • Anxious people often get trapped in distorted, negative thought patterns.
  • CBT teaches you how to identify, challenge, and reframe these thoughts to reduce anxiety.

Instead of focusing only on how you feel, CBT focuses on how your thinking fuels your anxiety — and how changing your thinking can calm your emotions.

Why CBT Works So Well for Anxiety

When you’re anxious, your brain constantly asks:

  • "What if this goes wrong?"
  • "What if I can’t handle it?"
  • "What if something terrible happens?"

These “what if” loops fuel physical symptoms:

  • Chest tightness
  • Racing heart
  • Shallow breathing
  • Muscle tension

CBT helps break this cycle by teaching you how to:

  • Catch distorted thoughts before they spiral
  • Fact-check irrational fears
  • Build confidence in your ability to handle challenges
  • Shift focus back to the present moment

When I Finally Realized CBT Was Actually Working

For me, the moment came during a stressful work presentation.

In the past, I would’ve spiraled:

  • "What if I mess up?"
  • "What if I blank out?"
  • "What if everyone judges me?"

But this time, I used simple CBT tools I had practiced — many of which I now keep in my Cats Against Anxiety CBT Cards.

1️⃣ I Fact-Checked My Fears

I asked myself:

  • Has this actually happened before?
  • What’s the worst that could realistically happen?
  • Have I prepared for this?

Instead of spiraling, I grounded myself in facts.

2️⃣ I Challenged My Limiting Beliefs

I caught the thought: "I’m bad under pressure."

And reframed it: "I’ve handled stressful situations before. I can handle this too."

3️⃣ I Used Grounding Techniques

With my **Power of Touch** card, I traced my fingers while breathing, pulling my focus back to the present moment instead of my fears.

4️⃣ I Used My Breath

With my **Deep Breath** card, I slowed my breathing:

  • Inhale for 4 seconds
  • Hold briefly
  • Exhale slowly for 6 seconds

The chest tightness eased. My mind cleared.

5️⃣ I Visualized Success

With my **Visualize Success** card, I pictured myself calmly speaking, connecting with my audience, and finishing strong.

And for the first time in years, I finished my presentation without feeling consumed by panic.

Does CBT Work for Everyone?

In study after study, CBT has been shown to be highly effective for:

  • Generalized anxiety disorder (GAD)
  • Social anxiety
  • Panic attacks
  • Health anxiety
  • Performance anxiety
  • Separation anxiety
  • Relationship anxiety

But CBT isn’t about never feeling anxious. It’s about teaching your brain new ways to respond when anxiety shows up.

And that takes practice — which is why having simple, daily CBT tools makes such a huge difference.

Why My Cats Against Anxiety Cards Helped Me Actually Use CBT

The problem with CBT isn’t that it doesn’t work — it’s that most people struggle to apply it in the heat of the moment.

That’s why I created my Cats Against Anxiety CBT Cards.

Each card gives me one simple CBT prompt or grounding tool I can use anytime:

  • Fact Check: Stop catastrophic thinking before it spirals.
  • Deep Breath: Calm my nervous system physically.
  • Power of Touch: Stay grounded in the present.
  • Embrace Uncertainty: Let go of needing perfect control.

👉 See how my Cats Against Anxiety CBT Cards work here.

CBT Helped Me Finally Feel In Control Again

Today, I still experience anxiety sometimes. But now, I know exactly what to do when it shows up:

  • Notice the fear
  • Challenge the thoughts
  • Use my tools
  • Let the anxiety pass without panic

CBT gave me back the confidence that anxiety once stole — one small habit at a time.

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Final Thought

If you’re wondering, “Does CBT work for anxiety?” — my answer is simple:

Yes — when you practice it, and when you have the right tools to help you apply it when you need it most.

👉 See how my Cats Against Anxiety CBT Cards help me apply CBT every single day.

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