How Therapy Can Help with Anxiety: A Complete Guide

July 30, 2024 Dr. Elizabeth Barlow, LCSW-S, LICSW

How Therapy Can Help with Anxiety: A Complete Guide

Therapy for anxiety involves different approaches to tackle excessive fear, worry, and apprehension that may disrupt daily life. Here are some quick answers about therapy for anxiety:

Cognitive Behavioral Therapy (CBT): Proven technique focusing on changing negative thought patterns.
Dialectical Behavior Therapy (DBT): Combines CBT with mindfulness strategies.
Exposure Therapy: Gradual exposure to anxiety sources to reduce sensitivity.
Medication and Self-Care: Sometimes combined with therapy for better outcomes.

Nearly 19% of adults in the United States are affected by anxiety disorders, according to the National Institute of Mental Health (NIMH). These conditions go beyond normal feelings of nervousness, leading to persistent and overwhelming anxiety that can interfere with daily activities.

Fortunately, anxiety disorders are highly treatable. Psychotherapy, or talk therapy, offers a range of effective treatment options that can significantly improve your quality of life.

My name is Dr. Elizabeth Barlow, Licensed Clinical Social Worker and founder of Kinder Mind, a virtual mental health therapy group. With years of experience in therapy for anxiety, I have seen how the right treatment can transform lives. Let’s explore the best approaches together.

Understanding Anxiety Disorders

Anxiety disorders are mental health conditions that cause excessive fear, worry, and apprehension. They can interfere with daily activities and affect your quality of life. Here's a look at the most common types:

Generalized Anxiety Disorder (GAD)

People with GAD experience chronic anxiety, worry, and nervousness, even when there's little or nothing to provoke it. They often worry about everyday things like health, work, or social interactions. According to the NIMH, GAD affects about 6.8 million adults in the U.S.

Social Anxiety Disorder (Social Phobia)

This disorder involves intense fear of social situations where one might be judged, embarrassed, or scrutinized. It can lead to avoidance of social interactions and severely impact daily life. For some, it may be limited to specific situations, like public speaking, while for others, it affects all social interactions.

Panic Disorder

Panic disorder is characterized by sudden and repeated panic attacks—intense periods of fear that come on quickly and peak within minutes. Symptoms include heart palpitations, sweating, shaking, and feelings of impending doom. The fear of having another panic attack can be debilitating.

Phobias

Phobias are intense, irrational fears of specific objects or situations, such as heights, flying, or spiders. These fears can lead to avoidance behaviors that interfere with daily life. For example, agoraphobia is the fear of situations where escape might be difficult, leading to avoidance of places like crowded areas.

Obsessive-Compulsive Disorder (OCD)

OCD involves unwanted, recurring thoughts (obsessions) and repetitive behaviors (compulsions). For example, a person might repeatedly wash their hands to cope with fears of contamination. These behaviors can take up significant time and interfere with daily activities.

Posttraumatic Stress Disorder (PTSD)

PTSD can develop after experiencing or witnessing a traumatic event, such as a natural disaster, accident, or assault. Symptoms include flashbacks, nightmares, severe anxiety, and uncontrollable thoughts about the event. It's common among veterans and survivors of abuse.

Separation Anxiety Disorder

This disorder involves excessive fear or anxiety about being separated from home or loved ones. It's common in children but can also affect adults. Symptoms include excessive worry about losing loved ones, reluctance to be alone, and nightmares about separation.

Symptoms of Anxiety

Anxiety manifests in both psychological and physical symptoms, including:

Psychological Symptoms:
- Excessive worry
- Low self-esteem
- Difficulty concentrating
- Irritability

Physical Symptoms:
- Rapid heart rate
- Muscle tension
- Headaches
- Digestive problems like nausea

DSM-5 Diagnostic Criteria

To be diagnosed with an anxiety disorder, a clinician will use criteria from the Diagnostic and Statistical Manual of Mental Disorders (DSM-5). Key criteria include:

Excessive anxiety and worry occurring more days than not for at least six months.
Difficulty controlling the worry, with symptoms like restlessness, fatigue, and sleep disturbances.
Significant distress or impairment in social, occupational, or other important areas of functioning.

Understanding these disorders and their symptoms is the first step toward seeking help. If you think you might have an anxiety disorder, consult a mental health professional for an accurate diagnosis and effective treatment plan.

Types of Therapy for Anxiety

Cognitive-Behavioral Therapy (CBT)

Cognitive-Behavioral Therapy (CBT) is a highly effective method for treating anxiety. It focuses on identifying and changing negative thought patterns and behaviors.

Key Techniques:

Cognitive Restructuring: This involves challenging and reframing distorted thoughts. For example, if you think, "I'll embarrass myself at the meeting," CBT helps you replace that with, "I can handle this meeting and do my best."
Behavior Therapy: Encourages you to face anxiety-provoking activities. Over time, you learn that your feared outcomes are unlikely.
Systematic Desensitization: Gradually exposes you to anxiety triggers while practicing relaxation techniques such as deep breathing and progressive muscle relaxation.

Quote: "CBT can help you address your current problem and learn new skills for coping with life stressors in the future."

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) is a type of CBT that focuses on accepting your anxiety while working to change your thoughts and behaviors.

Key Skills:

Mindfulness: Being present in the moment.
Distress Tolerance: Managing distressing situations without making them worse.
Interpersonal Effectiveness: Building healthy relationships.
Emotional Regulation: Managing intense emotions.

DBT is especially useful for those who struggle to accept their anxiety and need strategies to manage it.

Exposure Therapy

Exposure Therapy helps you face your fears in a controlled environment, reducing anxiety over time.

Types of Exposure:

Imaginal Exposure: Visualizing the feared situation.
In Vivo Exposure: Facing the fear in real life.
Virtual Reality Exposure: Using technology to simulate the feared situation.

Systematic Desensitization: This step-by-step approach involves exposing you to the fear gradually while using relaxation techniques.

Fact: A 2001 clinical trial found that virtual reality exposure therapy is particularly effective for treating PTSD.

Psychodynamic Therapy

Psychodynamic Therapy explores the past to understand present problems. It aims to uncover and resolve past conflicts.

Focus Areas:

Exploring the Past: Identifying childhood issues linked to adult anxiety.
Patient-Therapist Relationship: Building a supportive relationship to facilitate healing.
Supportive Therapy: Offering emotional support throughout the process.

A recent study showed that psychodynamic therapy has similar remission rates to CBT for social anxiety, demonstrating its effectiveness.

Interpersonal Therapy (IPT)

Interpersonal Therapy (IPT) focuses on improving interpersonal relationships and social roles.

Key Focuses:

Interpersonal Issues: Identifying and resolving conflicts with loved ones.
Avoidance: Addressing avoidance behaviors.
Communication Problems: Learning healthy ways to express emotions and communicate.

Originally developed for depression, IPT is effective for anxiety related to social interactions and relationships.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) helps you accept your anxious feelings and commit to actions that align with your values.

Core Elements:

Life Values: Identifying what truly matters to you.
Emotional Strategies: Learning to live with anxiety without letting it control you.

Fact: Researchers have found that internet-based ACT treatment is effective for various anxiety disorders.

Eye Movement Desensitization and Reprocessing (EMDR)

Eye Movement Desensitization and Reprocessing (EMDR) is designed to alleviate the stress associated with traumatic experiences.

Techniques:

External Stimuli: Using eye movements, hand-tapping, or audio stimulation to process trauma.
Traumatic Experiences: Helping to start the healing process and prevent relapse.

Fact: EMDR is particularly effective for individuals with PTSD, according to numerous research studies.

By understanding these various types of therapy for anxiety, you can work with your therapist to find the most suitable approach for your needs. Each method offers unique tools and strategies to help you manage and reduce your anxiety symptoms effectively.

Medication for Anxiety

Medication can play a crucial role in managing anxiety symptoms. While therapy often provides long-term strategies, medication can offer immediate relief, especially during severe episodes. Here are some common medications used to treat anxiety:

Benzodiazepines

Benzodiazepines are often prescribed for short-term relief of severe anxiety. They work by promoting muscle relaxation and calming the mind.

Examples:

Lorazepam (Ativan)
Diazepam (Valium)
Clonazepam (Klonopin)

Note: Benzodiazepines can be addictive and are generally not recommended for long-term use.

Buspirone

Buspirone is used for both short-term and long-term anxiety treatment. It alters chemicals in the brain that regulate mood, helping to reduce anxiety.

Advantages:

Non-addictive
Fewer side effects compared to benzodiazepines

Selective Serotonin Reuptake Inhibitors (SSRIs)

SSRIs are a type of antidepressant that increases serotonin levels in the brain. They are commonly prescribed for anxiety and have fewer side effects compared to older antidepressants.

Examples:

Sertraline (Zoloft)
Paroxetine (Paxil)
Fluoxetine (Prozac)

Tricyclic Antidepressants

Tricyclic antidepressants work similarly to SSRIs but are generally used when SSRIs are ineffective. They are prescribed at low doses initially and gradually increased.

Examples:

Amitriptyline
Imipramine

Serotonin-Norepinephrine Reuptake Inhibitors (SNRIs)

SNRIs boost both serotonin and norepinephrine levels by blocking their reuptake. This can be particularly effective for some types of anxiety.

Example:

Venlafaxine (Effexor)

Pharmacotherapy

Pharmacotherapy involves using medication to manage anxiety symptoms. While medications can't cure anxiety, they can significantly improve the quality of life by alleviating symptoms.

Combination of Medication and Psychotherapy

For many, a combination of medication and psychotherapy is the most effective treatment. Medication can provide immediate relief, while therapy offers long-term strategies.

Fact: According to the American Psychiatric Association, combining medication with psychotherapy often leads to better outcomes for anxiety patients.

Understanding the different medications available can help you and your healthcare provider choose the best treatment plan for your anxiety. Always consult your psychiatrist before starting or changing any medication.

Now that we've covered medication options, let's explore how self-care and lifestyle changes can further help manage anxiety.

Self-Care and Lifestyle Changes

Self-care and lifestyle changes play a crucial role in managing anxiety. Simple adjustments in your daily habits can significantly impact your mental well-being. Here are some effective strategies:

Avoid Caffeine and Nicotine

Caffeine and nicotine can worsen anxiety. These stimulants increase your heart rate and make you feel jittery, which can mimic anxiety symptoms.

Tip: Try replacing coffee with herbal tea or decaffeinated beverages. If you smoke, seek support to quit. Your body and mind will thank you!

Regular Exercise

Physical activity is a powerful anxiety reliever. Exercise releases endorphins, which are chemicals in the brain that act as natural painkillers and mood elevators.

Fact: A randomized controlled trial by Nyberg et al. found that physical activity significantly reduced anxiety symptoms by releasing endorphins. Patients reported feeling much better after regular exercise.

Tip: Aim for at least 30 minutes of exercise, three to five times a week. Start with something you enjoy, like walking, swimming, or dancing.

Hobbies

Engaging in hobbies can be a great way to manage anxiety. Whether it's painting, gardening, or playing an instrument, hobbies help you enter a state of "flow," where you are fully immersed and lose track of time.

Story: Jane, an anxiety patient, found relief by taking up painting. She said, "When I paint, I forget about my worries. It's like therapy for me."

Social Support Network

A strong social support network can make a significant difference in managing anxiety. According to a meta-analysis by Harandi et al., having supportive friends and family can improve your mental health.

Tip: If you're not comfortable talking to friends or family, consider joining a support group. Sharing your experiences with others who understand can be incredibly comforting.

Support Groups and Group Therapy

Support groups and group therapy offer a safe space to voice your concerns and learn from others. These groups provide emotional support and practical advice.

Fact: Studies show that support groups and group therapy are valuable for individuals with posttraumatic stress disorder (PTSD) following a traumatic experience.

Tip: Look for local or online support groups that focus on anxiety. The National Alliance on Mental Illness (NAMI) and the Anxiety and Depression Association of America (ADAA) are good places to start.

By incorporating these self-care and lifestyle changes, you can better manage your anxiety and improve your overall well-being. Next, we'll answer some frequently asked questions about therapy for anxiety.

Frequently Asked Questions about Therapy for Anxiety

What type of therapy is best for anxiety?

The best therapy for anxiety depends on the individual's specific needs and symptoms. Here are three common types:

Cognitive Behavioral Therapy (CBT): This is the most widely used therapy for anxiety. It helps identify and change negative thought patterns and behaviors. Research shows that CBT is effective for various anxiety disorders, including panic disorder, phobias, and social anxiety disorder.

Exposure Therapy: This type of therapy involves facing your fears in a controlled environment. By gradually exposing yourself to anxiety-provoking situations, you can reduce your fear response over time. It’s particularly effective for specific phobias, PTSD, and social anxiety disorder.

Interpersonal Therapy (IPT): IPT focuses on improving communication skills and resolving conflicts with others. It’s beneficial for those whose anxiety is linked to relationship issues or social interactions.

What is the 3-3-3 rule for anxiety?

The 3-3-3 rule is a simple technique to help ground yourself when feeling anxious. Here’s how it works:

Look around and name three things you see.
Identify three sounds you hear.
Move three parts of your body (e.g., your fingers, toes, and shoulders).

This exercise helps shift your focus away from anxious thoughts and brings your attention to the present moment.

What is the most used treatment for anxiety?

The most common treatments for anxiety include:

Cognitive Behavioral Therapy (CBT): As mentioned earlier, CBT is highly effective for treating anxiety by changing negative thought patterns.

Exposure Therapy: By gradually facing fears in a controlled setting, exposure therapy helps reduce anxiety over time.

Medication: In some cases, medication may be prescribed to manage anxiety symptoms. Common medications include selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines. Medication is often used in combination with therapy for the best results.

By understanding these therapies and techniques, you can make informed decisions about your treatment options.

Conclusion

At Kinder Mind, we are dedicated to providing accessible online therapy for anxiety and other mental health issues. Our goal is to make high-quality mental health care available to everyone, regardless of their location or circumstances.

Accessible Online Therapy

With our virtual tele-health therapy services, you can receive the help you need from the comfort of your home. This eliminates the stress of commuting and allows you to choose a setting where you feel most comfortable.

In-Network Insurance Coverage

We understand that cost can be a barrier to receiving care. That's why we accept in-network insurance coverage to make our services more affordable. If insurance is not an option, we offer out-of-pocket pricing and sliding scale fees to ensure that everyone has access to our services.

Highly Skilled Providers

Our highly skilled providers specialize in treating anxiety using evidence-based treatments like CBT, ACT, and exposure therapy. They are licensed and accredited, ensuring that you receive the best possible care.

Improving Quality of Life

Effective therapy can significantly improve your quality of life. By addressing the root causes of your anxiety and teaching you coping strategies, our therapists can help you manage your symptoms and lead a more fulfilling life.

If you’re ready to take the first step towards better mental health, schedule a session with one of our compassionate therapists today. At Kinder Mind, we're here to support you every step of the way.

By choosing Kinder Mind, you are investing in your mental health and taking a crucial step towards managing your anxiety. We look forward to helping you on your journey to a happier, healthier life.