How to Find an Anxiety Therapist

Why It’s Important to Find a Therapist Who Understands Anxiety

One third of adults in the United States will experience an anxiety related mental health condition in their lifetime.² Anxiety disorders can affect nearly every aspect of daily life, impacting everything from sleep and appetite to concentration and productivity. Fortunately, finding a therapist with specific experience treating anxiety helps you minimize and reduce symptoms.

Finding an anxiety therapist ensures you’re working with someone who:

• Understands how anxiety presents differently from person to person
• Uses evidence-based strategies
• Can help you reduce avoidance behaviors and improve coping skills

Steps to Find the Right In-Person or Online Anxiety Therapist

Finding the right anxiety therapist can feel overwhelming, but breaking the process down into manageable steps can help. From understanding your unique needs to evaluating a therapist’s experience and approach, here’s how to navigate the journey and find a provider who’s a strong fit for you.

1. Identify Your Type of Anxiety

First, take a moment to reflect on the nature and intensity of your anxiety. Do you experience generalized anxiety, panic attacks, social anxiety, or specific phobias? This self-awareness and any other relevant information can help you narrow the therapist search to someone who might be a good fit, and can help guide conversations with potential therapists.

2. Consider the Type of Therapist Needed

Different kinds of therapists can be a better fit for certain needs. For example, if someone presents with more severe symptoms of anxiety as a result of trauma, they may benefit from a therapist who specializes in trauma and anxiety. Similarly, if someone struggles with anxiety as a result of their autism or ADHD, they could benefit from a therapist who understands neurodiversity.

3. Consider Location, Availability, & Cost

Things like location, availability, cost, and communication preferences can all impact the therapy experience. Some people with anxiety may benefit from virtual therapy, shorter sessions, or therapists who provide between-session tools or exercises.

• Online therapy vs. in-person therapy: Both online or in-person therapy can be beneficial, depending on your needs and comfort level. Many people prefer the convenience of working with an online anxiety therapist, while others prefer to be in-person. Some people with social phobia or anxiety may especially benefit from online therapy, at least until they are more comfortable going in person.
• Insurance coverage: To find out if a therapist is in-network, call your insurance company and give them the therapist’s name. They can explain if the person is in network or out of network, and what that means for you in terms of cost. If the therapist seems like a good fit but is out of network, or does not take your insurance, you can ask if they have- or if they can recommend someone who- has sliding scale fees.
• Session frequency: The frequency of sessions depends on the person. While some people may benefit from weekly sessions, others might meet bi-weekly or monthly, depending on their needs and schedules.

4. Research Reputable Online Anxiety Therapy Platforms

There are many online therapy platforms for anxiety offering convenient and affordable care with licensed therapists. Each platform may target different needs and provide slightly different services.

Some reputable anxiety therapy platforms include:

• Brightside Health: Offering therapy, medication management, and a self-guided program, Brightside accepts insurance and includes a crisis support option, making it ideal for those needing comprehensive care.
• Talkiatry: Specializes in psychiatric care for anxiety, including medication management. Talkiatry accepts insurance only, treats children through adults, and is a strong fit for those needing prescription support, including controlled substances.
• Open Path Collective: Offers some of the most affordable online therapy options for anxiety, with sessions starting as low as $30. Open Path is a nonprofit network of therapists for people without insurance or with financial limitations.
• LunaJoy: A mental health platform for women offering therapy, medication management, and wellness services for anxiety and other issues. LunaJoy is especially suited to women dealing with anxiety related to life transitions or reproductive health.
• Grouport: Offers online group therapy for anxiety, making Grouport a great fit for those who prefer community-based support. Groups are led by licensed therapists and target specific anxiety-related concerns.
• Talkspace: Particularly beneficial for social anxiety, offering therapy via text, audio, and video messaging. Talkspace is flexible and accessible, allowing clients to connect with a licensed therapist from anywhere.

5. Where to Look for a Qualified Therapist

If you’re not interested in using an online platform, you can find an anxiety therapist through a private or group practice. Some places to look include therapist directories, insurance company databases, mental health clinics, on-campus or employee resources, and referrals from others. Many people find excellent therapists by asking around to friends and family, so ask around!

As with any presenting concern, it is important to search for someone with specific experience treating anxiety. Most therapists specialize in or focus on specific conditions, and will likely list this information on their website or directory.

• Therapist directories: Search for “anxiety” in therapist directories to filter the therapists by specialty. Read through the bios to see how therapists describe their approach to treating anxiety to see if they seem like a good fit. You might try looking for specific keywords like “panic,” “worry,” “phobias,” or “social anxiety.”
• Ask for referrals from trusted sources: Many people have success finding a referral from a healthcare provider that you trust, such as a primary care doctor, a psychiatrist, or others in your network. However, be sure to check the therapist’s bios to verify their speciality. While personal referrals are helpful, every individual responds differently to different therapists.
• Insurance: Check with your insurance company for in-network providers.

6. Evaluate Therapist Credentials & Experience

One of the important things when looking for a therapist who specializes in anxiety is finding someone who has the appropriate credentials. Most therapists will have titles such as: licensed clinical social worker, psychologists, licensed professional counselors, etc.

Look for these signs of a qualified and compatible anxiety therapist:

• They have an active license. Qualified therapists will have a current, valid license to practice in their state. Look for professional credentials such as:
  • LPC (Licensed Professional Counselor)
  • LCSW (Licensed Clinical Social Worker)
  • LMHC (Licensed Mental Health Counselor)
  • PsyD (Doctor of Psychology)
  • DSW (Doctor of Social Work
• They report having experience treating anxiety-related disorders and any of the other presenting concerns that you present with.

7. Look for Specialization

There are a few different types of anxiety-related conditions.^{1, 2, 3} You don’t need a formal diagnosis to begin therapy, but identifying the type of anxiety you’re experiencing can help guide your search for a qualified therapist.

Here are some common types of anxiety a therapist may help with:

• Generalized Anxiety Disorder (GAD): GAD is characterized by persistent, excessive worry about everyday concerns like work, relationships, or health. Physical symptoms may include headaches, muscle tension, heart palpitations, or restlessness.^{1, 3}
• Panic disorder: When someone is dealing with a panic disorder, they often have recurrent and unexpected panic attacks, which are intense moments of extreme fear that can be accompanied by physical symptoms like dizziness.³
• Social anxiety disorder: When someone is struggling with social anxiety disorder, they fear social situations due to being overstimulated by crowds and people, fears of judgment, and worries about what to say to others. All of these can lead to avoidance of interactions or social environments.
• Specific phobias: Specific phobias involve intense, irrational fear of a particular object or situation, such as heights or flying,³ which can trigger panic or avoidance.
• Anxiety due to neurodivergence: Some people with neurodiverse brains, such as autism or ADHD, struggle with anxiety when in spaces that are over stimulating or confusing.
• Health anxiety (Illness Anxiety Disorder): Obsessive worry about having a serious illness, such as worries about having cancer or illnesses, can sometimes be  a sign of health anxiety.⁴
• Agoraphobia: Fear of open spaces, crowds, or situations where escape feels difficult (like in public transport, or in movie theaters), can sometimes be a sign of a severe anxiety disorder such as agoraphobia.³

8. Consider Therapy Modalities for Anxiety

Different therapy approaches can be effective for different types of anxiety, and no single method works best for everyone. Therapists often draw from one or more evidence-based modalities to tailor treatment to your needs. You don’t need to know which approach is right for you before starting as your therapist can help guide that decision. However, if you have a preference for a specific modality (such as CBT, EMDR, or exposure therapy), be sure to look for a therapist who specializes in or offers that approach.

Common anxiety treatment modalities include:

• Cognitive Behavioral Therapy (CBT): CBT helps anxiety sufferers recognize the thoughts that may be contributing to or affecting their anxiety, and find ways to modify them. Research shows that CBT for anxiety is one of the most effective treatments.⁶
• Exposure Therapy: Exposure therapy involves gradually exposing individuals to feared objects or situations in order to reduce their anxiety over time. Exposure therapy for anxiety helps people with ways to manage their anxiety to help reduce their avoidance.⁷
• Acceptance and Commitment Therapy (ACT):  ACT for anxiety has been shown very effective in managing anxiety symptoms by teaching mindfulness to help people develop acceptance of reality and acceptance of anxious thoughts as they come.⁸
• Psychoeducation and Skills Training: Providing psychoeducation about mental health symptoms such as anxiety, and providing skills to manage symptoms, is a beneficial therapeutic modality.

9. Make a First Appointment & Assess the Fit

It’s a good idea to view the first session as a trial rather than a commitment. Many people “shop around” in order to find a therapist who is a good fit. The first few sessions are meant to evaluate comfort and fit. If it doesn’t feel right, it’s okay to move on to another therapist.

During the first session, ask yourself:

• Do I feel safe and understood?
• Do I feel comfortable talking to this person?
• Does the therapist explain things in a way that makes sense to me?

What to Do If You’re Struggling to Find a Therapist

Sometimes it can feel stressful to find support. Many report that they feel an emotional toll of finding help while managing anxiety. Know that it’s okay to take small steps while you do what you can to find support.

Supportive Alternatives While You’re Searching

While you are looking for a therapist, there are options for self-help tools, peer support, and even short-term telehealth services that can help manage anxiety symptoms while you are searching for a therapist.

The following resources can offer support while you’re looking:

• Anxiety-specific apps: There are many different mental health apps such as MindShift, Calm, Headspace, and others that can provide tips and tools for coping with anxiety symptoms.
• Online anxiety support groups: There are some online anxiety support groups for those who are struggling with anxiety and looking for peer support.
• National or local hotlines: Some national or local hotlines offer mental health support for anxiety, depression, or other mental health symptoms. These resources can be especially helpful if you need someone to talk to while you’re searching for a therapist or experiencing heightened distress. Examples include:
• 988 Suicide & Crisis Lifeline: Call or text 988 for 24/7 support for mental health crises, suicidal thoughts, or emotional distress.
• SAMHSA’s National Helpline: 1-800-662-HELP (4357) – Free and confidential support for mental health and substance use, available 24/7.
• NAMI HelpLine: 1-800-950-NAMI (6264) – Offers information, resource referrals, and support from trained volunteers.
• Breathing exercises: There are some effective breathing exercises for anxiety such as box breathing, 4-4-4 breathing, etc. These breathing exercises help to calm anxiety by promoting mindfulness and bringing one’s attention to the body.
• Journaling: Journaling for anxiety has been shown to be effective for managing symptoms, because it helps promote mindfulness, and can give you a place to work through the worries or concerns that are on your mind.