Three Components of Anxiety and Depression

Cognitive:

The cognitive component of anxiety, simply put, consists of the thoughts you think when anticipating a social situation, the thoughts you think while you are in the situation, often while monitoring your own performance; and the thoughts you have about your performance after the situation is over (often replaying it over and over in your mind).  Here are some examples:

“I’ll be tongue-tied and won’t be able to think of anything to say.”

“She yawned.  That means she thinks I’m boring.  She thinks I’m a complete idiot.”

“That was a disaster.  I never should have attempted this.  Next time when someone invites me to a party, I’ll just say no”

Physiological: 

The physiological component of anxiety consists of the many natural changes that take place in the body in response to the perception of some sort of danger.  Often called “the flight-or-fight” response, it is nature’s way of ensuring our survival.  If we suddenly come upon a mountain lion in the woods, we have three options:  fight the lion, escape quickly, or be eaten.  The body does its best to prepare up for either the first two options, in order to avoid the third.  Common symptoms:  racing/pounding heart, rapid breathing, a rise in body temperature, dizziness, tingling, etc.  Some may be quite sensitive to the perception that they might be blushing, trembling, or sweating (“they can see me blush and know that I’m anxious, I’ve got to get out of here”) and that others with whom they interact may observe these symptoms, and judge them negatively as a result.

Behavioral:

The behavioral component deals with those actions we take when we become depressed or anxious.  These could be positive (countering ineffective thoughts, taking a break and doing some deep-breathing) or negative (having too much alcohol to drink, leaving the situation altogether).  These negative actions can also include what’s called “safety behaviors” such as looking away, minimizing eye contact, positioning oneself on the periphery of a group, or avoiding situations altogether.

Cognitive Restructuring:  Thinking in New Ways

Treatment for anxiety and depression, particularly having an effect on social situations requires cognitive restructuring.  This is a fancy term that equates to changing your thinking.  Anticipation, negative outcome predictions, and attempting to read other people’s minds are critical precursors to anxiety, avoidance and inevitably depression.  To overcome your anxiety and depression, you will learn to challenge these thoughts, and to better separate reality from negatively-biased thinking.