Rohit Shahadev Sharma, a 38-year-old professional, found himself increasingly burdened by persistent worry and a sense of unease that was starting to affect his work and personal life. Seeking a way to regain control over his thoughts and feelings, Rohit decided to explore Cognitive Behavioral Therapy (CBT).

About this Example: What is CBT?

This story illustrates how Cognitive Behavioral Therapy (CBT) can help adults manage anxiety and improve their overall well-being by identifying and changing negative thought patterns and behaviors. CBT is a type of therapy that focuses on the connection between thoughts, feelings, and actions. [If you’d like to learn more about our CBT services, visit our CBT Therapy page:CBT Service

Rohit’s Story: How Does CBT Work?

Rohit had always been a responsible and conscientious person, but lately, his mind felt like a runaway train, constantly jumping to worst-case scenarios. Small work challenges would escalate into fears of failure, and social interactions often left him replaying conversations in his head, convinced he had said or done something wrong. This persistent worry was exhausting and isolating. He wasn’t sure what to expect from therapy, feeling a mix of hope that things could improve and skepticism about whether talking could really make a difference. He decided to give CBT a try.

In one of his sessions, Rohit was describing a recent presentation at work that had triggered a wave of anxiety. He had spent days leading up to it imagining all the ways it could go wrong.

Therapist: Rohit, let’s focus on the thoughts that were going through your mind before and during the presentation. Can you recall some of the specific things you were thinking?

Rohit: Oh, you know, the usual. “I’m going to mess this up. Everyone will see I don’t know what I’m talking about. My boss will be disappointed. I’ll probably get fired.” It just kept looping in my head.

Therapist: These are what we call automatic negative thoughts. They often pop up without us even realizing it, and they can significantly impact how we feel. In CBT, one of the first steps is to identify these thought patterns. Now, let’s take one of those thoughts – “I’m going to mess this up.” What evidence do you have to absolutely prove that this statement is 100% true?

Rohit: Well… I’ve prepared for it. I know the material. And in the past, my presentations have generally gone okay. But this one felt different.

Therapist: “Felt different” is a feeling, Rohit. Let’s stick to the facts. You prepared, you know the material, and you have a history of successful presentations. Now, let’s consider the opposite. What evidence do you have that you won’t mess it up?

Rohit: I put in a lot of work. I practiced. My colleagues who saw my dry run said it was good.

Therapist: So, we have evidence for both sides, which suggests that the thought “I’m going to mess this up” isn’t a fact, but rather a possibility, and perhaps a negative prediction. In CBT, we learn to challenge these negative thoughts and look for more balanced and realistic ways of thinking. This is called cognitive restructuring. We also look at how these thoughts make you feel and how they might influence your actions. How did thinking “I’m going to mess this up” make you feel?

Rohit: Really anxious. I was tense, couldn’t sleep well, and was probably more nervous during the actual presentation than I needed to be.

Therapist: And how might that anxiety have affected your presentation?

Rohit: I probably rushed through some parts and wasn’t as confident as I could have been.

Therapist: Exactly. Our thoughts, feelings, and behaviors are interconnected. CBT helps us break these negative cycles. We’ll also work on behavioral techniques, like gradual exposure, if your anxiety is related to specific situations. For now, let’s focus on identifying and challenging those automatic negative thoughts. Can you think of a more balanced thought you could have had before the presentation, considering the evidence?

Rohit: Maybe… “I’m prepared, and while there’s always a chance something could go slightly wrong, I’ve done my best, and my past presentations have been successful.”

Therapist: That’s a much more balanced and realistic thought. How does that thought make you feel compared to “I’m going to mess this up”?

Rohit: Less anxious, definitely. More in control.

Over several sessions, Rohit worked with his therapist to identify his common negative thought patterns, challenge their validity, and replace them with more balanced and realistic thoughts. He also learned relaxation techniques to manage his anxiety and started to approach situations he previously avoided.

Outcome: The Benefits of CBT

Rohit experienced a significant reduction in his overall anxiety levels. He felt more confident at work and found himself less likely to get caught in cycles of worry. By understanding the connection between his thoughts, feelings, and behaviors, he gained a greater sense of control over his reactions and started to approach challenges with a more positive and realistic outlook. [Ready to explore how CBT can help you manage anxiety? Contact us today for a consultation: Contact Us

Discussion: Understanding How CBT Works

Rohit’s journey illustrates the core principles of CBT. By learning to identify his automatic negative thoughts, challenge their accuracy with evidence, and replace them with more balanced cognitions, Rohit was able to shift his emotional responses and behavioral patterns. CBT emphasizes that while we cannot always control our circumstances, we can learn to control our interpretation of them, leading to significant improvements in emotional well-being and overall functioning. Meet our team of experienced therapists who offer CBT: “About Us”   ” Anxiety  “Learn practical cognitive restructuring techniques on our resources page:  CBT Resources