Is Psychotherapy For Anxiety Disorders Effective For Mental Health?

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What is anxiety?

Anxiety, on its own, is a usually short-term state of increased alertness to potential dangers. Anxiety symptoms are typically brief, occurring in response to tangible, specific dangers or psychological worries.

People with anxiety disorders, however, feel anxiety symptoms on a frequent and intrusive basis—and often from stimuli that don’t typically warrant the amount of distress they feel. Someone with social anxiety, for instance, may be so unsettled by the prospect of saying hello to a stranger that they refuse to leave their home, are unable to get a job, or miss out on relationships that would be psychologically fulfilling for them.

There are several types of anxiety disorders. Each one differs in what the anxiety is about and how the symptoms manifest. The US Department of Health & Human Services lists the five most common types of anxiety disorders as follows:

Generalized anxiety disorder (GAD)

Generalized anxiety disorder, or GAD, is characterized by extreme or pervasive stress, fear, and anxiety on a daily and ongoing basis, with or without reason. General anxiety and worrying may become increasingly challenging to control, and can negatively impact an individual's ability to function in daily life. Symptoms of GAD include: 

• Feeling persistently on edge 
• Feeling that your thoughts are racing and that they can't stop 
• Physical symptoms like a speedy heart rate or sweaty palms
• Emotional distress 
• Worrying thoughts 
• Difficulty concentrating 
• A feeling of impending doom or dread
• Hypervigilance 

Obsessive-compulsive disorder (OCD)

Post-traumatic stress disorder (PTSD)

PTSD, or posttraumatic stress disorder, can develop if an individual has experienced or witnessed a traumatic experience or event. Per the release of the fifth edition of the DSM (diagnostic manual), PTSD is no longer considered an anxiety disorder. Instead, it is categorized as a stress-related condition. However, PTSD often involves symptoms similar to anxiety, such as hypervigilance, avoidance, and fear. 

It can take time for PTSD to develop, and what is a traumatic experience for one person may not be for another. PTSD symptoms differ from other mental health conditions in that they are related to singular or multiple traumatic events. Those with this condition may experience intense flashbacks, anxiety, nightmares, and trouble functioning in response to their triggers.

Panic disorder

Typical symptoms of anxiety disorders and mental health concerns

It can be challenging to know if you are experiencing symptoms of an anxiety disorder and mental health concerns, especially because some anxiety is healthy. Some recurring physical and psychological signs and symptoms that may indicate anxiety disorder include the following:

• Difficulty sleeping
• Fatigue
• Breaking out in cold sweats
• Bouts of dizziness or nausea
• Feeling panicked, stressed, or fearful 
• High blood pressure or heart palpitations
• Inability to relax
• Feeling panicked, stressed, or fearful (especially in engagements such as public speaking) 
• Difficulty concentrating or focusing on tasks 
• Lack of interest in activities that previously brought joy 
• Thoughts of suicide or self-harm

If any of these anxiety symptoms sound or feel familiar to you and are causing you persistent distress, you might be showing signs of a mental health condition. Although most of us experience some of these symptoms independently from time to time, if they continue more often than not or occur on most days in a two-week period, consider reaching out to a mental health professional. They may recommend one of various types of therapy, such as cognitive behavioral therapy (CBT), or they may offer different options like anxiety medication and information on relaxation techniques.

Potential treatment plan and mental health support for people with anxiety and depression

If you’re taking the route of therapy but aren’t sure where to find a therapist, consider talking to your primary care physician for a referral. Be honest and truthful about your symptoms, especially that anxiety may occur with other mental health problems such as substance misuse, sleep problems, and depression. The sooner you reach out for mental health support, the sooner you can treat your anxiety and depression. Your doctor can listen to you and run tests, and learn about your family history and current physical conditions before referring you to the appropriate mental health professional. Even if you do not receive a diagnosis or referral, a therapist may work with you on a treatment plan and provide psychotherapy to help you ease your distress and return to a healthy balance.

Types of psychotherapy for anxiety disorders: Cognitive behavioral therapy (CBT), exposure therapy, and more

The most common types of psychotherapy used to treat anxiety are cognitive behavioral therapy (CBT) and exposure therapy, both outlined below. 

Cognitive behavioral therapy (CBT) for generalized anxiety disorders

CBT is one of the most effective therapies for anxiety, as demonstrated by various meta-analyses and other studies. Current evidence from research shows that CBT may yield faster, more effective results while requiring less time than other types of treatment. CBT often follows a specific structure with a clear format. A therapist meets with a client and, based on the situation, creates an appropriate treatment plan outlining how often they should meet, how long the sessions should last, and what they want to achieve, focusing on a specific problem with a set goal to achieve.

CBT typically aims to change how a patient approaches thoughts and behaviors. It replaces cognitive distortions and negative beliefs with healthy, optimistic thoughts and research-backed coping mechanisms. 

There are usually four steps to achieving this positive outcome with CBT:

1. Identifying and discussing your concerns 
2. Becoming aware of your interpretation and feelings about your concerns 
3. Identifying and recognizing the thoughts and patterns negatively impacting you and potentially worsening your situation
4. Learning how to reshape these thoughts and perceptions so you can view the situation in a healthy way

For someone dealing with anxiety, CBT typically involves providing an understanding of negative, fear-inducing thoughts in a unique way that provides healthy tools and techniques as alternatives for anxious behaviors. Over time, individuals often feel better able to manage situations and feared outcomes in which they previously struggled.

While CBT is generally used to treat mental health conditions, anyone experiencing a stressful situation or concern may benefit from this method. In the behavioral component, it can provide you with tools to cope with stressful events or life anxiety, regardless of whether your stresses reach the level of a disorder.

Exposure psychotherapy for treating anxiety

Exposure therapy exposes patients to feared stimuli to retrain the brain and reduce fear responses over time. Generally, when individuals fear something, they do their best to avoid it and stay far away.

With exposure therapy, you may work with your therapist to outline your specific fears or urges related to those fears. You can then create a plan to expose yourself to these fears and build resilience to them without causing you harm. 

For example, if you fear driving, part of your exposure therapy may be sitting in a car while someone drives, then taking a driver's test, followed by driving in an empty parking lot, driving on a quiet road, then driving through a busy intersection. Each step is a potential success in the treatment process. During each exercise, you may be asked to track your anxiety on a scale of one to ten or 100. A therapist may accompany you to each exposure activity or ask you to complete an exposure worksheet at home to discuss in your next session. 

Getting the most out of a therapy treatment plan for people with anxiety and depression

There are many treatments available for anxiety disorders. With timely action and support, you may be able to reduce symptoms and increase positive coping skills in your life. 

To get the most out of therapy for treating anxiety disorders and depression, be open and honest with your therapist about your successes and failures and follow through with the treatment plan to the best of your abilities. If they assign homework, try to complete it. It’s normal and okay to make a mistake or feel discouraged. If you find a bump in the road, let your therapist know so they can guide you through and past it. 

Recognizing you need mental health support

One of the first steps of your treatment may be recognizing an issue, understanding that you may require support, and finding the courage to seek the appropriate help for treating anxiety disorders. If your anxiety is hindering you from enjoying your life to its fullest or is affecting your relationships with family, friends, and other loved ones, consider speaking to a doctor or mental health professional.

Counseling options for mental health and treating anxiety