Therapy For Anxiety

Therapy for anxiety

According to the Anxiety & Depression Association of America, 18% of Americans will experience an anxiety disorder in a given year, making it the most common type of mental health condition in the country. That said, mental illnesses in this category are generally considered treatable with the right help and treatment. If you want to learn more about addressing symptoms of anxiety, see below. We’ll discuss details on common anxiety-related disorders and their symptoms, types of therapy for anxiety and other treatment options, and guidance on how to connect with a therapist.

Types of anxiety disorders

Some of these include:

• Generalized anxiety disorder (GAD), is characterized by persistent anxiety and worry about everyday activities and situations (like school, work, finances, and health) that interfere with daily functioning
• Social anxiety disorder, or social phobia, involves intense anxiety and fear in social situations where one could be judged, criticized, or rejected by others
• Specific phobias are defined as extreme anxiety and fear triggered by a particular object, location, or situation. Some of the most common types are phobias of spiders, needles, snakes, heights, or public spaces
• Panic disorder, or recurring panic attacks (which are not the same as anxiety attacks), is often accompanied by avoidance of situations where a panic attack might occur due to the intense fear or anxiety associated with such episodes.
• Obsessive-compulsive disorder (OCD) is usually characterized by intrusive thoughts that cause significant anxiety, often leading a person to engage in compulsive behaviors to cope
• Separation anxiety disorder, which refers to heightened levels of anxiety, fear, and distress related to being apart from someone, such as a parent or other attachment figure
• Agoraphobia involves intense anxiety about being in situations where escape might be difficult or that help wouldn’t be available if things go wrong
• Health anxiety, formerly known as hypochondriasis, is characterized by excessive worry about having a serious illness, leading to frequent medical check-ups and anxiety about health status

Individuals with anxiety disorders may experience a variety of symptoms: mentally, they may face persistent anxious feelings; emotionally, they often struggle with irritability and trouble managing or controlling their emotions; and physically, they might suffer from muscle tension, fatigue, and sleep disturbances. In some cases, other physical health problems, such as chronic pain and thyroid issues, could make anxiety worse. Mental health professionals may be able to help identify these symptoms and recommend therapy or treatment options, providing support for both the emotional challenges and physical symptoms of anxiety.

The Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5) lays out guidelines to help clinicians identify and diagnose mental illnesses of all kinds, including anxiety disorders and other psychiatric disorders. If you seek therapy and meet with a therapist or psychiatrist for evaluation, they’ll typically compare your experience to the guidelines and use their professional experience to provide a diagnosis and initial treatment recommendations, if applicable.

Other mental and physical health conditions

Finally, note that some other mental and physical health conditions could also cause anxiety symptoms. Anxiety may arise as a symptom of borderline personality disorder, heart disease, substance use disorder, or other underlying conditions. Addressing these contributing factors is usually essential to effectively managing anxiety and improving overall mental health.

Stress and trauma-related anxiety disorders

Some mental illnesses—such as post-traumatic stress disorder—used to be classified as anxiety disorders in previous versions of the DSM. Although they’re now listed under the category of stress- and trauma-related disorders instead, they’re worth mentioning here because anxiety symptoms can be part of how they manifest. In many cases, individuals may seek help through therapy or other forms of treatment to manage these symptoms effectively. Two such illnesses include:

• Post-traumatic stress disorder (PTSD), can develop after a person has experienced a tragic, dangerous, or shocking event. One of the many specific symptoms of this disorder can be severe anxiety. Therapy and other forms of professional treatment can often provide essential help to those dealing with PTSD symptoms.
• Adjustment disorders are adverse reactions to stress or a traumatic event that typically occur in children and adolescents, though they can affect adults too. They may manifest as a variety of symptoms, potentially including anxiety. Seeking help through therapy or treatment can be beneficial in managing these reactions effectively.
• Acute stress disorder involves intense anxiety and other symptoms that occur immediately after a traumatic event and last for a short period. Early treatment and professional help can play an important role in reducing the impact of acute stress disorder and preventing long-term complications.

Therapy for anxiety symptoms

Does anxiety therapy work? According to the American Psychological Association, therapy is typically considered to be the first-line treatment for anxiety disorders and PTSD, sometimes in combination with anti-anxiety medication.

For those looking to reduce anxiety or relieve symptoms of clinical anxiety, there are various types of psychotherapy or talk therapy available. A qualified mental health care provider may be able to help you decide which one may be right for you and your specific symptoms. The goals of most therapeutic techniques for anxiety are usually to reduce symptoms, address the underlying causes of anxiety, and equip the client with healthy coping mechanisms for challenging emotions. Below are a few types of therapy that may be used to treat anxiety disorders and provide long-term help for managing symptoms.

Cognitive behavioral therapy is one of the most widely used forms of therapy for treating anxiety disorders and other mental health conditions. Research suggests that CBT is also “an effective, gold-standard treatment for anxiety and stress-related disorders.” This type of cognitive therapy focuses on teaching clients to learn to identify distorted thought patterns that may cause anxiety and shift them toward healthier, more constructive thoughts and behaviors. It may also help by including various techniques, such as progressive muscle relaxation, cognitive restructuring, and mindfulness strategies. 

Acceptance and commitment therapy is a form of CBT that focuses on mindfulness, acceptance, and values-based action to help individuals manage anxiety or other mental health concerns. ACT can help a person increase their psychological flexibility by learning to accept uncomfortable or negative thoughts and feelings and take action despite them. 

This therapy approach emphasizes the benefits of living in the present moment and developing a more flexible relationship with one’s thoughts and emotions. Studies indicate that ACT may be effective in reducing anxiety symptoms in some individuals and improving overall mental well-being as well.

Exposure therapy

This type of therapy can be used to help treat a variety of anxiety disorders and PTSD, though it’s perhaps most commonly associated with the treatment of specific phobias. Exposure therapy involves teaching the client relaxation techniques and then gradually exposing them to anxiety-provoking situations within the therapeutic context. This may be done in person, online, or through virtual reality exposure, depending on the situation. The aim is to reduce the individual's anxiety response, help them feel more in control, and improve their coping skills over time.

Systematic desensitization

Systematic desensitization, endorsed by mental health professionals and the American Psychiatric Association, can be a core part of treatment for mental health conditions, especially for people with anxiety disorders. It's a key technique in helping those with an anxiety disorder manage and reduce their symptoms effectively. Systematic desensitization involves a structured therapy and treatment plan in which individuals learn to overcome anxiety by gradually facing their fears in a controlled manner. 

In the practice of EMDR for anxiety, a mental health professional who is trained in this specific technique will usually verbally guide you through an exploration of anxiety-inducing memories or scenarios while you move your eyes back and forth in a specific pattern and timing. This approach is designed to help individuals process distressing experiences and reduce anxiety. It’s commonly associated with therapy and treatment for PTSD and other trauma-related conditions, but it may sometimes be used to address other anxiety symptoms as well.

In some cases, a psychiatrist or doctor may prescribe certain medications to help individuals find temporary relief from severe anxiety or to minimize the most distressing symptoms as needed. These will usually be suggested in conjunction with some form of therapy. Do not start, stop, or change any medication without consulting your doctor or psychiatrist.  

Alternative methods

In addition to the clinical treatment methods listed above, alternative methods may also be beneficial in managing anxiety symptoms for some people. Examples include:

• Meditation for anxiety
• Mindfulness practices to reduce anxiety
• Yoga as a way to alleviate anxiety
• Journaling to process anxiety
• Deep breathing exercises for anxiety relief
• Aromatherapy to manage anxiety
• Animal-assisted therapy for anxiety support

Lifestyle changes for improved mental health

Finally, self-care and healthy lifestyle changes also support improved mental health in many people. Examples include getting enough sleep, eating nutritious foods, exercising regularly, establishing and engaging with a social support system, and learning healthy stress-management techniques. You might also talk to your doctor or therapist about support groups for specific anxiety disorders. These groups can help you address anxiety by building relationships with others experiencing similar symptoms learning new coping strategies, and exploring therapy options. Additionally, certain treatments, such as cognitive-behavioral therapy or other evidence-based approaches, can provide effective treatment plans for managing anxiety symptoms.

Find anxiety therapy near you

If you’ve decided to try therapy for anxiety symptoms or another mental health concern, the next steps are to decide on a format and get in touch with a mental health specialist or therapy provider, such as a licensed counselor, psychologist, or other mental health professional. If you want to meet with a counselor in person, you can ask your doctor for a referral, check with your insurance company for in-network clinicians, or do an internet search for therapy providers in your area. Organizations such as the Anxiety and Depression Association of America may provide resources to find help or treatment options tailored to your needs.

Before selecting one, you’ll typically want to look into their credentials, consider their expertise in therapy or treatment, and determine if their fees match your budget. Next, you’ll need to contact their office to find out if they are available and schedule your first appointment.

Therapy for anxiety

Although meeting with a therapist in person is the traditional method, new formats like online therapy have become popular in recent years. With an online therapy platform like BetterHelp, you can get matched with a licensed therapist according to your answers to a brief questionnaire. Then, you can meet with them via phone, video call, and/or in-app messaging from the comfort of home or anywhere else you have a stable internet connection to address the challenges you may be facing. This format can be more convenient and comfortable whether you’re having trouble finding therapy providers in your area or you simply prefer to control your own therapy environment. If you're looking for help with your mental health, this can be an effective option.

The next question many people have is: Does online therapy for anxiety work? As a growing body of research indicates, online and in-person therapy seem to offer similar benefits in most cases. Consider, for instance, a 2020 study suggesting that digital interventions “can support sustained and clinically meaningful improvements” in anxiety and major depression.