How to Find a Therapist for Anxiety

How to Find A Therapist For Anxiety

If you’re reading this, it’s safe to say you might be struggling with anxiety. The constant worry, racing thoughts, and overwhelming fear can take a toll on your well-being, making it difficult to navigate daily life. I understand the challenges and frustrations you may be facing. 

That’s why I want to share with you the solution: finding the right therapist for anxiety. In this article, I will guide you through the process and provide valuable insights on how to locate a therapist who can help you overcome your anxiety and regain control of your life.

As a licensed therapist, I know the impact therapy can have on those struggling with anxiety. So let’s take the first step together on the path to crushing that anxiety! Let me teach you how to find a therapist for anxiety!

Do I need Therapy for Anxiety?

Are you finding it increasingly challenging to cope with your anxiety? Wondering if therapy could be the solution you’ve been seeking? Well, you’re not alone. Many individuals grappling with anxiety ask themselves this very question. While the decision to pursue therapy for anxiety is a personal one, there are certain factors to consider that can help guide you towards making an informed choice.

Reflect on how anxiety is impacting your life

  1. Are your anxiety symptoms interfering with your ability to function at work or school? 
  1. Are they straining your relationships or causing difficulties in your daily activities?
  1.  Is anxiety preventing you from participating in activities you once enjoyed

Consider the duration and intensity of your anxiety symptoms

  1. Have you been experiencing persistent anxiety for an extended period? 
  1. Are your symptoms becoming more intense over time? 
  1. Are your anxiety symptoms interfering with your quality of life on a regular basis?

Remember, therapy is not solely reserved for severe cases of anxiety. Even if your anxiety feels manageable or you are unsure about the severity, therapy can still be beneficial. A skilled therapist for anxiety can help you develop effective strategies to cope with anxiety, provide guidance on self-care practices, and offer valuable insights and perspectives on managing your symptoms. 

Ultimately, the decision to seek therapy for anxiety is a personal one. Trust your instincts and listen to your inner voice. If you feel that therapy could help you better understand and manage your anxiety, it may be worth reaching out to a mental health professional who can provide guidance and support on your journey towards improved well-being. If you live in PA or NJ, please reach out to one of our anxiety therapists!

Anxiety Symptoms to Watch Out For

Anxiety can manifest in various ways, and recognizing the symptoms is an essential step in understanding whether you may be experiencing anxiety.

While everyone’s experience is unique, here are some common signs and symptoms to watch out for:

Persistent Worry

Excessive and ongoing worry or feeling on edge without a specific cause.

Restlessness: Difficulty staying still, feeling restless, or constantly being “on the go.”


Easily becoming agitated, irritable, or having a shorter fuse than usual.

Difficulty Concentrating

Finding it challenging to focus, experiencing mind wandering, or having trouble making decisions.

Sleep Disturbances

Insomnia, trouble falling asleep, staying asleep, or having restless, unrefreshing sleep.

Physical Symptoms

Experiencing physical sensations like rapid heartbeat, shortness of breath, trembling, sweating, or gastrointestinal distress.


Feeling tired, fatigued, or lacking energy, even without engaging in physically demanding activities.

Avoidance Behaviors

Avoiding certain situations, places, or activities due to fear or anxiety.

Social Withdrawal

Withdrawing from social interactions, isolating oneself, or experiencing difficulties in connecting with others.

Constant Apprehension

Feeling on edge, expecting the worst, or having a constant sense of impending doom.

Keep in mind that experiencing a few of these does not automatically indicate an anxiety disorder. That being said, if any of these symptoms persist, heavily affect your everyday life, or bring about substantial distress, it might make sense to reach out to a therapist!

Benefits of Therapy for Anxiety

Benefits of Therapy for Anxiety

Therapy has been proven to help those struggling with anxiety find relief. An experienced therapist will equip you with the tools, strategies, and understanding to effectively manage your anxiety symptoms, improve your emotional well-being, enhance your relationships, and foster your personal growth.

For an in depth article on this topic, read our article on the 9 Benefits of Therapy for Anxiety

Anxiety Symptom Management

Therapy provides techniques to challenge negative thoughts, practice relaxation exercises, and gradually face anxiety-inducing situations, leading to reduced intensity and frequency of symptoms.

Improved Emotional Well-being

Therapy offers a safe space to explore and handle emotions tied to anxiety, utilizing techniques like emotion-focused therapy to find balance and boost overall well-being.

Enhanced Interpersonal Relationships

Therapy for anxiety helps improve communication skills, active listening, assertiveness, and conflict resolution strategies, enabling individuals to develop healthier connections and build stronger relationships.

Increased Self-awareness and Self-esteem

Through reflection, journaling, and introspection, therapy promotes self-awareness, replacing self-critical thoughts with self-acceptance and positive self-perception.

Empowerment and Personal Growth

Therapy empowers individuals to take charge of anxiety, challenge self-limiting beliefs, set realistic goals, and develop resilience and problem-solving skills, fostering personal growth and a sense of control.

Anxiety Coping Skills Development

Therapy equips individuals with coping skills such as relaxation techniques (deep breathing, progressive muscle relaxation) to navigate anxiety-provoking situations with ease and resilience.

Anxiety Stress Management Improvement

Therapy helps individuals identify stressors, explore stress responses, and develop personalized strategies for effective stress management, including setting boundaries, practicing self-care, and problem-solving.

Cognitive Restructuring and Reframing

Therapists assist in challenging negative thought patterns and cognitive distortions, replacing them with more balanced and realistic perspectives, reducing anxiety and enhancing control over thoughts and emotions.

Holistic Well-being Enhancement

Therapy takes a comprehensive approach, integrating mindfulness-based therapies, relaxation techniques, self-care strategies, and lifestyle modifications to address physical, emotional, and psychological needs, promoting overall quality of life and thriving beyond anxiety.

Types of Therapy for Anxiety

When it comes to managing anxiety and taking charge of your life, there are different types of therapy that can be really helpful. Each type offers its own set of techniques and strategies to address anxiety disorders.

Below is a good overview but if you are looking for more information, we wrote a more detailed article on the effective treatments for anxiety.

Cognitive-Behavioral Therapy (CBT)

CBT helps individuals challenge negative thought patterns and behaviors by identifying their interconnectedness, offering practical tools to cope with anxiety in daily life.

Exposure Therapy

This therapy gradually exposes individuals to feared objects or situations, reducing avoidance behaviors and increasing confidence in managing anxiety-provoking situations.

Acceptance and Commitment Therapy (ACT)

ACT combines mindfulness techniques with acceptance and behavioral strategies, encouraging individuals to accept anxious thoughts and focus on living in the present moment.

Dialectical Behavioral Therapy (DBT)

DBT enhances emotional regulation and distress tolerance, teaching individuals to respond effectively to anxiety through a combination of cognitive-behavioral and mindfulness principles.

Interpersonal Therapy (IPT)

IPT focuses on improving relationships, communication skills, and resolving conflicts to provide social support and enhance overall well-being.

Eye Movement Desensitization and Reprocessing (EMDR)

EMDR helps process distressing experiences by incorporating eye movements or sounds, reducing the negative impact of traumatic memories.

Psychoanalytic Therapy

This therapy explores unconscious factors and unresolved conflicts, bringing them into conscious awareness for insight and healing.

Psychodynamic Therapy

Psychodynamic therapy uncovers unconscious processes and explores the connection between past experiences and present difficulties, facilitating self-awareness and meaningful changes.

Art & Music Therapies

These creative therapies utilize expressive arts to reduce anxiety, enhance self-expression, and promote self-discovery in a supportive therapeutic environment.

Step 1: Assessing Your Needs

When considering anxiety therapy, it’s important to assess your needs and what you hope to achieve. Identifying your goals can help guide your search for the right therapist.

  • Do you want to learn coping mechanisms for daily stressors? 
  • Do you need help managing a specific phobia or panic disorder? 
  • Are you seeking support in overcoming social anxiety?

It’s also important to consider any past experiences with therapy and what did or didn’t work for you. Maybe talk therapy was helpful in the past, but this time around you’re interested in trying cognitive-behavioral therapy (CBT)

Remember that everyone’s journey with anxiety is unique, so don’t feel pressured to fit into a certain mold or timeline. Take some time to reflect on your personal needs and expectations before beginning the search for an anxiety therapist who will be a good match for you.

Step 2: Contact Your Insurance Provider 

This is a super important step because it will have a huge impact on the therapist that you end up with. Your insurance provider should help you see what type of coverage you have and what treatment options are available to you. Start by calling the customer service number on the back of your insurance card and ask about mental health benefits.

  1. Does my insurance plan cover therapy or mental health services?
  1. What is the extent of coverage for therapy sessions? Is there a limit on the number of sessions covered?
  1. Are there any specific requirements or criteria I need to meet to qualify for coverage?
  1. Are there preferred providers or a network of therapists that I need to choose from in order to receive full coverage?
  1. Are there any out-of-pocket costs or copayments associated with therapy sessions?

It’s important to understand exactly what your insurance covers before committing to a therapist so that there aren’t any surprises down the road. Knowing this information can also help narrow down potential therapists who accept your insurance and fit within your budget, making it easier for you to find someone who meets all of your needs. 

If your insurance provider covers out-of-network services, it makes sense to ask them about a superbill. You can find more about superbills on my FAQ page.

Step 3: Check Your Pricing Options

Pricing is definitely something to consider when searching for therapy for anxiety. Rates often depend on things like specialties, location, experience, etc. so the exact amount varies quite a bit. Many therapists offer sliding scale fees based on income, so don’t be afraid to ask about this option.

Another consideration when checking pricing options is whether your insurance will cover the cost of therapy. Contacting your insurance provider and asking specific questions about mental health coverage can help you make an informed decision about which anxiety therapist you can afford.

Step 4: Ask for recommendations For A Therapist Who Specializes in Anxiety

Asking for recommendations from friends and family can be a great way to find a therapist. They may have personal experience with anxiety therapy, or know someone who does. It’s important to keep in mind that everyone’s needs are different, so what worked for them may not work for you.

  • What did you like about your therapist?
  • Did they use any techniques that were particularly helpful?
  • Did you feel comfortable opening up to your therapist?

It’s also worth noting that just because someone recommends a therapist doesn’t necessarily mean they will be right for you. Don’t feel pressured to choose a particular therapist just because someone else had success with them. Ultimately, it’s important to trust your own instincts and make the best decision based on your individual needs.

Step 5: Search Online For A Local Therapist for Anxiety

If you know what you’re looking for, a therapist database can be an awesome tool. Some popular options include Psychology Today and GoodTherapy. These websites allow you to search for local therapists for anxiety based on various criteria such as specialty, insurance accepted, and pricing. If you live in PA or NJ, reach out to me for anxiety therapy!

Once you find potential therapists through the database, take some time to read their profiles and reviews from past clients. This can give you a better idea of their approach to therapy and if they may be a good fit for your needs.

It’s also important to keep in mind that not all anxiety therapists are listed on these databases. If there is someone specific that has been recommended to you or that you have heard about through other means, don’t hesitate to reach out directly or check if they have their own website.

Step 6: Your First Consultation with a Therapist for Anxiety

When scheduling your first consultation, it’s important to keep in mind that this initial meeting is essentially an interview for both you and the therapist.

You want to make sure that you feel comfortable with them and that they understand your needs. 

What The Therapist Might Ask

  • Can you tell me a bit about what brings you to therapy?
  • Have you received any previous treatment or therapy for your anxiety?
  • Are there any specific goals or outcomes you would like to achieve through therapy

What You Can Ask The Therapist

  • Have you treated many clients with anxiety before?
  • How do you typically approach treating anxiety?
  • What’s your availability? ***super important questions***

Finally, don’t be afraid to take some time after the consultation before making a decision on whether or not to continue working with the therapist. It’s important that you feel confident in your choice of therapist so that you can fully engage in the therapeutic process and achieve your goals.

Step 7: Make Sure Your Therapist for Anxiety is Right For You

At this point, you’ve seen your new anxiety therapist for a few sessions and need to reflect on whether your therapist is the right fit for you. Here are some factors to consider in ensuring your therapist is the right match:

Comfort and Trust

Do you feel comfortable with your therapist? Do you feel at ease opening up and sharing your thoughts and feelings? Trust is vital in therapy, so it’s important to gauge whether you trust your therapist’s guidance and expertise.

Communication and Connection

Evaluate the quality of communication between you and your therapist. Do they actively listen to you? Do they provide meaningful feedback and support? A good anxiety therapist will make you feel heard, understood, and validated.

Alignment of Approach

Reflect on whether the therapeutic approach used by your therapist aligns with your needs and preferences. Consider whether the strategies and techniques employed resonate with you and are helpful in addressing your anxiety.

Progress and Growth

Assess whether you observe any positive changes or progress in managing your anxiety since starting therapy. While progress may vary over time, it’s important to have a sense that you’re moving forward and gaining valuable insights and skills.

Open Communication

Don’t hesitate to communicate with your therapist about any concerns or doubts you may have. Sharing your thoughts openly can foster a collaborative and transparent therapeutic relationship. Your therapist should be receptive to your feedback and willing to address any issues that arise.

Remember, finding the right anxiety therapist takes time and it’s perfectly normal to explore different options before settling on the best fit for you. Trust your instincts and prioritize your well-being throughout the process.

What to Expect in Therapy for Anxiety

Therapy offers a safe space to explore anxiety’s impact. Your therapist will listen without judgment, helping you understand thoughts, emotions, and behaviors. Together, you’ll identify causes and develop effective coping strategies.

Expect to learn practical techniques and skills. For example, cognitive-behavioral techniques challenge negative thoughts, relaxation exercises reduce tension, and exposure therapy builds resilience. Therapy is tailored to your needs and goals.

It’s not just about immediate challenges. Therapy equips you for future anxiety. Develop coping mechanisms, self-care practices, and stress management skills. Gain insights, grow personally, and take charge of anxiety beyond therapy.

Trust your instincts and embrace therapy’s potential. Reach out to a mental health professional to guide and support you. You deserve a life free from anxiety’s grip. 

Take the first step and embrace therapy’s potential. With the right therapist, build resilience and overcome anxiety. You’re not alone on this journey.

How to Find a Therapist for Anxiety FAQs

What’s the difference between a counselor for anxiety and a therapist for anxiety?

Both can be very helpful in treating anxiety. The main difference between a counselor for anxiety and a therapist for anxiety lies in their training and scope of practice.

Does this article apply for finding a counselor for anxiety near me?

Yes! This article can be helpful in finding a counselor for anxiety near you, as the process of finding a therapist and counselor often involves similar steps and considerations.

How do I find a therapist for anxiety disorder?

Use this article! But for the short answer, to find a therapist for anxiety disorder, you can start by asking for referrals from your primary care physician, seeking recommendations from trusted sources, or utilizing online directories of mental health professionals.

What qualifications should a therapist for anxiety disorder have?

Therapists for anxiety disorder should ideally possess relevant qualifications such as a master’s or doctoral degree in psychology or therapy, appropriate licensure, and specialized training or experience in treating anxiety disorders.

Are there specific therapy techniques used by therapists for stress and anxiety?

Yes, therapists may use various therapy techniques to address stress and anxiety, including cognitive-behavioral therapy (CBT), mindfulness-based approaches, exposure therapy, and relaxation techniques, among others.

What therapist is best for anxiety?

The best therapist for anxiety varies depending on individual needs and preferences. It is important to find a therapist who specializes in anxiety disorders, demonstrates empathy and understanding, and utilizes evidence-based treatments.

How do I tell my therapist I have anxiety?

You can openly communicate with your therapist about your anxiety by simply expressing your concerns, symptoms, and experiences related to anxiety. Therapists are trained to provide a supportive and non-judgmental environment to discuss such matters.

What do therapists do for anxiety?

Therapists can help with anxiety by providing a safe space for exploration, teaching coping skills and techniques, offering guidance, and working collaboratively to develop personalized treatment plans tailored to the individual’s needs.

How long are people usually in therapy for anxiety?

The duration of therapy for anxiety can vary depending on several factors, including the severity of symptoms, individual progress, and treatment goals. It can range from a few months to longer-term therapy, typically spanning several months to a year or more.

Is it normal to see a therapist for years?

It is not uncommon for individuals to see a therapist for years, particularly for chronic or complex anxiety conditions. The duration of therapy depends on the individual’s unique circumstances, treatment progress, and ongoing therapeutic needs.