Types Of Therapies For Anxiety Disorders
Some people might conflate anxiety with worry, whereas others may associate anxiety with nervousness. However, anxiety is an emotion separate from worry or nerves – anxiety is characterized by immense fear, distress, and physical symptoms. Anxiety often involves a fear of a real or perceived threat.
You do not have to have a severe anxiety disorder to feel anxiety. However, if anxiety frequently negatively impacts your life, it may indicate an anxiety disorder or underlying concern.
Anxiety overview
Several anxiety disorders are listed in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-V), and anxiety can increase a person’s risk of developing an additional mental health condition, such as depression or borderline personality disorder. The most common anxiety disorders include the following:
- Generalized anxiety disorder (GAD)
- Social anxiety disorder
- Separation anxiety disorder
- Specific phobias
- Obsessive-compulsive disorder (OCD)
- Panic disorder
Several factors can contribute to the development of these anxiety disorders, including genetic and environmental influences. Individuals may be more likely to struggle with anxiety and other mental health disorders if they have a family history of anxiety or mental illness.
Anxiety disorders symptoms
With a panic anxiety disorder, individuals might experience panic attacks and periods of immense distress with accompanying physical symptoms of anxiety:
- Sweating
- Rapid heart rate
- Shallow breathing or hyperventilation
- Shaking
Types of therapies for anxiety: Exposure therapy
With more than 400 types of therapy available in the US, there are many options to consider when treating anxiety disorder symptoms, including dialectical behavioral therapy (DBT), interpersonal therapy, psychodynamic therapy, psychoanalytic therapy, commitment therapy, eye movement desensitization and reprocessing (EMDR) therapy, acceptance and commitment therapy, and more types of therapies for anxiety.
Types of therapies for anxiety
Below are five common therapeutic treatments used for reducing anxiety symptoms. However, the list is not exhaustive, and other therapeutic options for anxiety are available.
Animal-assisted therapies
Many animal-assisted therapies can bring emotional relief to people experiencing anxiety. Dogs, cats, and horses are often used in anxiety therapy due to their gentle nature and the possibility of allowing the client to form a connection with a loving animal.
These types of therapies are often integrated into broader treatment plans by a therapist, as the bond with an animal can provide unique emotional benefits.Animals often leave individuals feeling relaxed. Their presence might help clients ignore their fears and focus on an activity with the animal. For example, people with anxiety participating in equine therapy may clean a horse, feed it, and go for relaxing rides.
These therapies can also be helpful for people with anxiety to experience a bond with an animal. It can be lonely to experience mental health challenges, and animals may provide a connection.
Another type of animal-assisted therapy includes sessions with a therapy animal like a therapy dog. In these cases, the animal has undergone specific therapeutic training. They have calm temperaments and are often playful and cuddly. These sessions are frequently used by a therapist as part of a structured treatment for anxiety.
Note that therapy animals are not the same as service animals. Service animals are trained to complete one or more tasks to aid their individual handler with their disability. Service dogs are not allowed to complete tasks for people who are not their handlers or to provide therapy work unless they are specifically trained to do so.
Art therapy for anxiety and mental health
Art therapy can be a unique way to release anxiety-related emotions, as this type of therapy can be challenging to express fear or worry verbally. Art therapy allows anxious clients to use various mediums to showcase their emotions or relieve tension. A randomized controlled trial found that art therapy is effective in reducing anxiety symptoms and enhancing quality of life and emotion control.
Art therapists integrate different types of art mediums, including paint, pencil, pastels, glass, jewelry, beads, paper mâché, clay, sculpting materials, and other art supplies into the treatment process to allow their clients to express themselves or talk while focusing on another activity. The art therapist can offer prompts, talk to the individual about their creative process, or silently create art with them.
Creating art during art therapy may also build self-esteem. After the client finishes a project, they might feel a sense of accomplishment or pride. Their therapist may compliment their pieces and ask them to describe the pieces.
Art therapy can take place in a group setting or in an individual one-on-one appointment with an art therapist. This type of therapy can also be adapted for personal use, as individuals are encouraged to create art at home to cope with distressing emotions or symptoms, extending the benefits beyond formal treatment sessions.
Cognitive behavioral therapy (CBT) for anxiety treatment
Cognitive behavioral therapy (CBT) is a highly effective type of therapy that combines cognitive therapy and behavior therapy. This therapy is one of the most effective types of therapy for anxiety because it focuses on the connection between the person's thoughts, behaviors, and feelings.
When someone struggles with anxiety, their thoughts may be fearful or contain cognitive distortions. Cognitive distortions are unhelpful thoughts that may not be based on logic or reason. They can be hard to identify, but CBT therapists are trained to help clients restructure and rephrase these thoughts to make them more manageable.
Exposure therapy, a key component of CBT, is another common type of therapy for anxiety disorders and phobias. Exposure therapy often uses a therapeutic technique called systematic desensitization, in which therapists can use tools such as virtual reality exposure therapy to expose patients to anxiety-provoking stimuli and help gradually reduce their reactions. Some CBT therapists may also use tools like virtual reality exposure therapy to help clients face fears in a safe, simulated environment.
Cognitive-behavioral therapy can be a short-term or a long-term treatment. Initially, in the early stages of therapy, clients may work with their therapist to recognize unwanted thought patterns and draw connections between their thoughts and their behaviors.
As CBT progresses, the therapist may use exercises or homework assignments to help the client learn relaxation techniques or new ways of thinking. These practical exercises reinforce the skills learned during therapy sessions, ensuring that the benefits of CBT treatment extend into everyday life.
According to the American Psychiatric Association, these cognitive restructuring practices can help people living with anxiety disorders decrease anxious feelings. This evidence-based approach, guided by skilled CBT therapists, is one of the most effective types of therapy available for treating anxiety disorders, providing clients with long-lasting tools to improve their mental health.
Biofeedback therapy for anxiety symptoms
Biofeedback therapy is a type of therapy that involves being hooked up to monitors and sensors that monitor bodily functions during therapy and treatment sessions. During these therapy sessions, the therapist may monitor the client's breathing rate, brain waves, heart rate, skin temperature, and blood pressure. As the clients discuss their symptoms or look at certain stimuli, the therapist can watch how their body reacts.
Allowing the clients to see their physical progress may help demonstrate which coping skills are most effective. It can also help the client learn to identify signs of stress even when they are not hooked up to the monitors.
For example, if the clients remember how it feels to have a racing heart, they might notice their heart rate speeding up when they begin to feel anxious out in public.
Medications
In some cases, medication is another type of treatment used for anxiety. Several anxiety medications provide short-term relief or help suppress anxiety symptoms. Many people will also attend therapy while taking medications for anxiety.
Medications are not always a long-term solution, and therapy, like CBT or dialectical behavior therapy, can be as effective as medication in reducing anxiety symptoms. In addition, psychiatrists and medical doctors are the only providers able to prescribe long-term mental health medications.
Do not start, change, or stop medication without consulting your doctor or other mental health professionals.
Lifestyle changes for anxiety & mental health
Finding support from a mental health professional can be valuable when living with anxiety symptoms. However, you can make a few at-home lifestyle changes to care for yourself in conjunction with your therapy sessions.
Breathing exercises
Anxiety can cause hyperventilation, a shallow and fast form of breathing. Fast breathing impacts your heart rate, may lead to muscle tension, and can feel distressing. Learning deep breathing techniques can help you regain control when anxiety arises.
One common breathing exercise is box breathing, which involves breathing in, holding your breath, breathing out, and then holding your breath again.
Mindfulness and meditation practices for anxiety disorders
Mindfulness is the practice of focusing on the current moment through guided exercises, such as breathing, focusing on your senses, or meditation. It can allow individuals to ground themselves, feel "inside" their body, and reduce the distressing symptoms of anxiety or panic.
One quick way to practice mindfulness and ground yourself in the present moment if you are experiencing distress is to identify all of the items of a certain color in the room.
Self-care activities
Self-care can include eating nourishing foods, practicing sleep hygiene, exercising regularly, participating in mindfulness activities, or engaging in hobbies. Self-care does not have to be effortful or expensive – even simply sitting outside can have mental health benefits.
Therapy options and exposure therapy for anxiety
If you feel anxiety negatively impacts your life, you may benefit from therapy. Although the five forms of therapy described above can be effective for treating anxiety, they are not your only options for therapy. One specific option is exposure therapy, which involves gradually facing the situations or thoughts that trigger your anxiety, helping to reduce your fearful response over time.
When looking for a therapist, you can ask your doctor for a referral or do an online search for therapists in your area. If you struggle to afford treatment or can't find a therapist you connect with in your city, you can also try online therapy.
Takeaway
If you're unsure about the effectiveness of online therapy, studies have found that certain forms of internet-based treatment, such as mindfulness-based CBT, have been found to be as effective as in-person therapy for treating conditions like anxiety or depression.
Online counselors are also required to have licensure and clinical experience to practice, just as traditional in-person counselors do.
What are therapy techniques for anxiety treatment?
An anxiety therapist is skilled at using techniques to treat anxiety. In general, anxiety therapy is good for teaching coping strategies for anxiety and increasing well-being. These approaches are tailored to the individual and aim to improve well-being while addressing the root causes of anxiety. Some commonly used therapy techniques in anxiety treatment include:
- Mindfulness practices: This type of therapy helps individuals stay grounded in the present moment, reducing anxiety and promoting relaxation.
- Art therapy: A creative type of therapeutic approach that allows individuals to express emotions and process anxiety in a non-verbal way.
- Guided discovery: This type of technique helps individuals challenge and reframe negative thought patterns that contribute to anxiety.
- The ABC model: A cognitive-behavioral framework used by an anxiety therapist to identify and address beliefs that drive anxious responses.
- The 3-3-3 rule: A practical grounding technique for anxiety treatment that involves naming three things you see, hear, and feel to calm the mind.
- Neuroscience-informed techniques: Ongoing research informs the types of practices an anxiety therapist uses to target how anxiety operates in the brain effectively.
These techniques, applied thoughtfully by an anxiety therapist, contribute to a well-rounded treatment plan.
What's the most effective therapy for anxiety?
Treating anxiety disorders with cognitive behavioral therapy (CBT) is considered to be the most effective. In a randomized controlled trial, CBT was proven effective for symptoms of anxiety and depression. Cognitive behavioral therapy (CBT) is often regarded as the most effective type of therapy for managing anxiety. It has been proven through research, including randomized controlled trials, to significantly reduce symptoms of both anxiety and depression. CBT focuses on identifying unhelpful thought patterns and replacing them with healthier, more constructive ways of thinking, which can lead to lasting improvements.
Working with a therapist trained in CBT allows individuals to tackle their anxiety in a structured and practical way. This type of therapy is highly versatile and can be adapted to treat different types of anxiety disorders, such as generalized anxiety or social anxiety. The process is collaborative, with the therapist guiding the person through techniques that are personalized to their specific challenges. Beyond just managing symptoms, CBT equips people with tools to handle future stressors, making it a truly transformative form of treatment.
Is cognitive behavioral therapy (CBT) good for anxiety?
Yes, clinical psychology trials have shown cognitive behavioral therapy (CBT) to be good for treating anxiety by improving the client's self-awareness and emotional regulation.
What are the types of therapies for anxiety?
There are many types of therapies that can help with managing anxiety, and finding the right one often depends on personal preferences and needs. An anxiety therapist can provide guidance on what might work best for you. Here are some options:
- Virtual reality therapy is a cutting-edge type of therapy where an anxiety therapist uses virtual environments to help you face fears or situations that cause anxiety in a safe and controlled way.
- Mindfulness-based therapy focuses on staying present and aware, helping you reduce anxiety by practicing relaxation and self-compassion. This type of therapy is often recommended in anxiety treatment.
- Cognitive behavioral therapy (CBT) is a widely used type of therapy where an anxiety therapist helps you identify and change thought patterns that might be fueling your anxiety.
- Joining a therapeutic support group for anxiety can be a great way to connect with others who understand your experiences. This type of therapy provides a safe space to share and learn coping strategies.
- Online therapy platforms like BetterHelp can offer affordable options to connect with an anxiety therapist for effective anxiety treatment, providing a variety of types of therapy to suit individual needs.
Each approach has its own strengths, and combining the right therapies, whether in person or through platforms like BetterHelp, can make a big difference in managing anxiety.
What's the relationship between anxiety & depression?
Anxiety and depression are common mental health conditions, and there is an anxiety and depression association. Sometimes, one can trigger the other, and people who experience one of these conditions often experience the other as well.
What is generalized anxiety disorder?
Generalized anxiety disorder, also called clinical anxiety, involves worrying persistently and excessively about things in everyday life, such as work and relationships, and about things over which one doesn’t have control. The level of worry and anxiety is severe enough to disrupt normal functioning and interfere with the person's well-being.
What are the different forms of anxiety disorders?
Some different forms of anxiety disorder include generalized anxiety disorder, social anxiety disorder, panic disorder, post-traumatic stress disorder, and specific phobias.
What are three coping strategies for anxiety?
Managing anxiety becomes more achievable with simple, effective strategies that fit into daily life. Here are three approaches often recommended by a therapist as part of treatment:
- Progressive body relaxation: This involves tensing and then relaxing different muscle groups to release physical tension. It’s a practical type of technique that can make a big difference in how you feel.
- Meditation: As a mindfulness practice, meditation is often paired with CBT to help quiet racing thoughts and focus on the present. This type of approach is both calming and empowering.
- The 3-3-3 rule: This grounding method—naming three things you see, identifying three sounds you hear, and moving three parts of your body—is an easy and effective type of tool to regain control in anxious moments.
These strategies can be used on their own or integrated into a broader treatment plan with guidance from a therapist.
How can I treat anxiety without medication?
Anti-anxiety medication can be helpful for excessive anxiety levels and chronic anxiety, but there are strategies to help you cope with any level of anxiety. These include therapeutic relaxation techniques, mindfulness practices, and caring for your physical health. If you notice anxiety worse than previously experienced, you may want to talk to a therapist or psychiatrist about medication. Many individuals find that non-medication approaches, such as cognitive behavioral therapy (CBT), are highly effective types of treatment for managing anxiety.
Relaxation techniques, such as progressive muscle relaxation or breathing exercises, are a practical type of strategy often incorporated into CBT sessions. Mindfulness practices, including meditation, help individuals stay grounded and reduce anxious thoughts, which are commonly addressed in this type of therapy.
Additionally, maintaining physical health through regular exercise, balanced nutrition, and sufficient sleep can support emotional well-being. These lifestyle adjustments, often recommended by a therapist as part of treatment, can make a significant difference in managing anxiety without medication.
Working with a skilled therapist to explore these types of therapies and coping strategies can provide a well-rounded approach to treating anxiety naturally.
What mental health conditions can therapy help with?
Other mental health conditions can also be helped with therapy. Therapy can treat borderline personality disorder, as well as posttraumatic stress disorder, major depressive disorder, body dysmorphic disorder, and other psychiatric disorders.
Different types of therapy can address these conditions in unique and effective ways. For example, cognitive behavioral therapy (CBT) is often used for posttraumatic stress disorder and major depressive disorder by helping people identify and change harmful thought patterns.
For borderline personality disorder, dialectical behavior therapy can provide tools for emotional regulation and building healthier relationships. Body dysmorphic disorder can also benefit from CBT and other types of therapy that focus on managing obsessive thoughts and improving self-image.
Each type of therapy is designed to address specific challenges, allowing people to work with their therapist to find the best approach for their needs.
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