There are many therapy options for treating anxiety. The most commonly used approach is cognitive-behavioral therapy (CBT), but depending on the specific type of anxiety, a therapist might also use exposure therapy, acceptance and commitment therapy (ACT), dialectical behavioral therapy (DBT), eye movement desensitization and reprocessing therapy (EMDR), or interpersonal therapy (IPT).
Understanding Anxiety
Anxious feelings are normal and a healthy part of life. You probably notice an increase in anxiety before public speaking or meeting a new person; however, if anxious feelings become persistent and overwhelming, or your anxiety starts to interfere with your day-to-day life, you might be struggling with an anxiety disorder.
Anxiety is the most common mental illness in the United States. The National Institute of Mental Health (NIMH) estimated that about 19% of adults experienced an anxiety disorder within the last year.1,2 Types of anxiety disorders include generalized anxiety disorder (GAD), panic disorder, obsessive-compulsive disorder (OCD), post-traumatic stress disorder (PTSD), social anxiety, and separation anxiety.
Common anxiety symptoms can include worry or fear that is difficult to control, concentration and sleep issues, irritability, and physical symptoms such as a racing heart rate, muscle tension, restlessness, and dizziness.3
6 Types of Therapy For Anxiety
There is no one-size-fits-all approach to treating anxiety. Treatment for anxiety needs to be chosen based on the individual’s specific symptoms. In some cases, the treatment will need to be individualized to combine aspects of different modalities.
Here are six common therapy modalities used to treat anxiety:
1. Cognitive Behavioral Therapy (CBT)
CBT is the most commonly used approach to treat essentially any type of anxiety disorder because it’s been extensively researched and shown to be effective.4 CBT for anxiety is a hands-on approach that helps individuals change their thinking and behavioral patterns, gain skills to navigate difficult situations, and maintain a sense of control and confidence.
2. Exposure Therapy
Exposure therapy is a form of CBT that helps individuals overcome their fears. The therapist works with the client to gradually face stressful or scary situations/stimuli and “rewire” the brain to reduce fear responses. It teaches coping skills and introduces new thought patterns. Different forms of exposure include imaginal exposure, in vivo exposure (facing the situation in real life), and virtual reality exposure.
Exposure therapy is often used as a treatment for specific phobias, such as a fear of being on an airplane, fear of snakes, or fear of needles/injections. Exposure therapy can also be used for more general situation-specific situations, such as social anxiety, separation anxiety, panic disorder, generalized anxiety disorder, and PTSD.
A subset of exposure therapy, called exposure response and prevention therapy (ERP) is sometimes used to treat OCD by helping the person recognize and face their fears, and then interrupt any obsession and following compulsions.
3. Acceptance and Commitment Therapy (ACT)
ACT is another effective modality of treatment for anxiety. It helps individuals to identify their values and act in ways that align with their values through acceptance and mindfulness techniques.5 ACT has been used to effectively treat social anxiety, testing anxiety, and OCD.
Elements of ACT can be combined with other treatment modalities to address symptom combinations specific to individuals. An example would be generalized anxiety that prevents a person from engaging with others and situations in a way that aligns with their values.
4. Dialectical Behavioral Therapy (DBT)
DBT is a form of CBT that helps clients balance thoughts and situations that feel opposing (e.g., accepting that you have anxiety while working to improve your management of anxiety) by engaging in mindfulness, increasing distress tolerance, increasing emotional regulation and interpersonal skills. DBT is effective in treating generalized anxiety disorder, panic disorder, PTSD, and OCD.6,7,8
5. Eye Movement Desensitization and Reprocessing (EMDR)
EMDR helps individuals reprocess traumatic life experiences using the brain’s natural healing process. The therapist guides the client through bilateral stimulation of the brain using specific eye movements, tapping, or tones to reprocess memories and decrease the overall physical and emotional distress.
EMDR can help treat anxiety that’s rooted in trauma, such as PTSD or specific phobias. It’s also helpful to process life events that might have caused an onset of generalized anxiety disorder and panic disorder. EMDR isn’t typically used for all forms of anxiety due to the nature of it targeting and reprocessing specific life events, but it can be a helpful and necessary tool during the treatment process.
6. Interpersonal Therapy (IPT)
IPT specifically focuses on how the individual functions socially and within their relationships. An IPT therapist would work with the individual to target specific relational issues, such as conflicts with friends and family members, unresolved grief, work and social role changes, and overall struggles relating to others.
IPT was originally developed to manage depression, but elements of this treatment can be particularly helpful if an individual’s anxiety impacts their relationships, such as with social anxiety. If a person’s anxiety is rooted in interpersonal struggles (e.g., panic disorder resulting from feeling unaccepted by others), then incorporating IPT is a crucial part of treatment.
What Is the Best Therapy For Anxiety?
CBT is considered the gold-standard in anxiety treatment, largely due to the nature of the treatment targeting and reframing thought patterns. The treatment’s structure also allows it to be researched repeatedly with reliability and consistency.9 Although a therapist might later incorporate other therapeutic elements to meet a person’s needs within their individualized treatment plan, most anxiety therapists will begin with and focus on principles of CBT.
How to Make Anxiety Counseling Work for You
The first step to manage anxiety is to find a therapist; however, it’s also extremely important to maximize your time and efforts once you’re in anxiety therapy. Getting the most out of therapy includes being ready to step outside of your comfort zone, making sure that you’re regularly completing and engaging with your “homework” between sessions, and communicating to your therapist what is and isn’t working.
Continuing to stay engaged throughout the process is important. It not only ensures that you’re not in anxiety therapy longer than you need to be, but it also ensures that the skills you’re learning stay with you for the rest of your life and prevent anxious thoughts and feelings from taking over in the future.
How to Find Counseling For Anxiety
The biggest factor to consider when deciding whether to seek professional help for anxiety is determining how much it interferes with your functioning. Important areas to consider include functioning at work, home, within your relationships, and completing everyday tasks. If you find that your anxious feelings interfere with these key areas, it’s probably a good time to seek professional help.
When looking for treatment options, consider what type of anxiety you’re struggling with, and find a provider that works with that specific type of anxiety. Depending on the severity of your symptoms, you might also need medication for anxiety in addition to therapy.
Once you’ve identified a therapist who works well with your anxiety, the final important piece to consider is therapist “fit.” In other words, do you feel comfortable sharing with this person? Do you feel like they “get you?” If so, then you’ve likely found a provider to successfully help you treat and manage your anxiety.
If you’re feeling ready to begin your search to find a therapist, check out our online therapist directory to get started, or talk to your health care provider about options. If you’re paying out-of-pocket, online therapy companies offer a good deal of affordability and convenience, with BetterHelp and Talkspace being two of the most well known providers in the space.
Final Thoughts on Anxiety Counseling
Experiencing an anxiety disorder can be an extremely stressful and overwhelming experience. However, you are not alone in experiencing anxiety, and there are many treatment options and therapists available to help you get back to feeling more like yourself and in control of your thoughts and anxious feelings.
For Further Reading
Therapy for Anxiety Infographics
