Are you tired of anxiety taking its toll on your daily life? Feeling like you’re constantly on edge, anticipating the worst and struggling to find peace of mind is exhausting. Trust me, you’re not alone.
But what if I told you that there’s a way to break free from the grip of anxiety? Imagine a life where you’re no longer controlled by it, where you experience calm, confidence, and renewed hope. Sounds amazing, right? Well, I’ve got some good news for you.
Hi, I’m Leeor Gal, the founder of The Therapy Gal. I’ve dedicated my career as a licensed Marriage and Family Therapist to helping people just like you overcome anxiety. I’ve seen firsthand the incredible transformations that therapy can bring.
In this article, we’ll explore the different types of anxiety therapy to help you better understand your options!
Most Common Anxiety Disorders
The most common anxiety disorders are:
- Generalized Anxiety Disorder (GAD)
- Panic Disorder
- Social Anxiety Disorder (SAD)
- Specific Phobias
- Obsessive-Compulsive Disorder (OCD)
- Post-Traumatic Stress Disorder (PTSD)
Anxiety disorders encompass a range of conditions that can significantly impact a person’s well-being.
But here’s the thing: these disorders are not all the same!
The symptoms can be very different from one another, which means they require different treatment approaches. Step #1 is to understand the specific type of anxiety disorder a person may be dealing with. Step #2 is to develop a treatment plan that’s right for them.
Generalized Anxiety Disorder (GAD)
GAD is super common and essentially consists of excessive and persistent worry about everyday concerns. People with GAD have a tough time controlling their worry.
A common feeling for someone with GAD is the feeling that a disastrous event (such as a death in the family) is right around the corner.
Physical symptoms such as restlessness, fatigue, muscle tension, and difficulty concentrating are also commonly experienced.
Panic Disorder
Now, panic disorder is something else. It’s all about those sudden and intense panic attacks.
During these episodes, individuals experience overwhelming fear or discomfort, accompanied by physical symptoms like a racing heartbeat, shortness of breath, dizziness, and an impending sense of doom.
This results in major behavioral changes so as to avoid triggering a future panic attack. For example, someone might avoid the beach because they associate the beach with a previous panic attack (even if that might not have been the cause).
Social Anxiety Disorder (SAD)
Ah, the fear of social situations. SAD, also known as social phobia, brings about an intense fear of being negatively judged or embarrassed by others.
A strong sense of anxiety surrounds things like meeting new people, speaking in public, or participating in group activities for those who struggle with SAD which often leads to avoidance behaviors.
Physical symptoms such as sweating, trembling, rapid heartbeat, and blushing may accompany social anxiety.
Specific Phobias
We all have our fears, but specific phobias take them to the extreme. These involve an irrational and intense fear of a particular object, situation, or activity.
Heights, spiders, flying, needles, enclosed spaces – you name it. Phobias can cause physical symptoms such as rapid heartbeat, shortness of breath, sweating, trembling, and gastrointestinal discomfort.
Obsessive-Compulsive Disorder (OCD)
You might have heard of OCD, a disorder marked by intrusive thoughts and repetitive behaviors.
Obsessions are intrusive, persistent, and unwanted thoughts, images, or urges that cause distress and anxiety.
Compulsions are repetitive behaviors or mental acts that individuals feel compelled to perform to alleviate the distress caused by their obsessions.
Common obsessions in OCD include fears of contamination, doubts, intrusive thoughts about harm or aggression, and a need for symmetry or exactness.
Post-Traumatic Stress Disorder (PTSD)
PTSD can develop after experiencing or witnessing a traumatic event. It brings about a range of symptoms, including intrusive memories, nightmares, flashbacks, emotional distress, avoidance of triggers, and changes in mood and behavior.
What Are The Different Types of Anxiety Therapy
The different types of anxiety therapy are:
- Cognitive-Behavioral Therapy (CBT)
- Exposure Therapy
- Acceptance and Commitment Therapy (ACT)
- Dialectical Behavioral Therapy (DBT)
- Interpersonal Therapy (IPT)
- Eye Movement Desensitization and Reprocessing (EMDR)
- Psychoanalytic Therapy
- Psychodynamic Therapy
- Art & Music Therapies
Each type of anxiety therapy offers a unique set of techniques and strategies to help individuals manage their anxiety and regain control of their lives. Let’s take a closer look into the different types of therapy commonly used for anxiety disorders:
Cognitive-Behavioral Therapy (CBT)
Cognitive Behavioral Therapy is one of the most commonly used types of anxiety therapy. The idea behind CBT is to identify, then challenge negative thought patterns and behaviors.
Your therapist will help you realize how your thoughts, emotions, and behaviors are all interconnected. Once you start to identify your negative thought patterns (i.e. “I’m boring” or “I’m scared to fly because it’s dangerous”), your therapist will help you see how these thought patterns are effecting your behaviors.
Let’s say you hate going to parties because you constantly tell yourself, “people think I’m boring”. A CBT therapist will help you challenge those negative thoughts and reframe them until you start to have more positive experiences when meeting new people. Ultimately, this will lead to a whole new you!
Additionally, your therapist will help you develop coping skills to manage anxiety symptoms and engage in gradual exposure exercises to confront you fears. CBT empowers individuals to actively participate in their treatment and provides you with practical tools to cope with anxiety in your daily life.
Exposure Therapy
Exposure therapy is specifically designed to help individuals confront and overcome their fears and phobias. It involves gradually exposing individuals to the feared object or situation in a controlled and supportive environment.
The goal of exposure therapy is to reduce anxiety responses through repeated and prolonged exposure. The exposure can be done in imagination or in real-life situations, depending on the specific phobia or anxiety trigger.
Over time, individuals learn that their anxiety lessens or dissipates as they face their fears, leading to a reduction in avoidance behaviors and an increased sense of confidence in managing anxiety-provoking situations.
Acceptance and Commitment Therapy (ACT)
ACT combines mindfulness techniques with acceptance and behavioral strategies. It aims to help individuals accept their anxious thoughts and feelings rather than trying to suppress or control them.
ACT recognizes that anxiety is a natural part of life and encourages individuals to focus on living in the present moment rather than being consumed by worries about the future.
Through mindfulness practices, individuals learn to observe their anxious thoughts without judgment and develop a greater sense of self-awareness.
ACT also involves clarifying personal values and committing to taking action aligned with those values, even in the presence of anxiety. By embracing acceptance and committing to positive behavioral changes, individuals can effectively manage anxiety and lead a more fulfilling life.
Dialectical Behavioral Therapy (DBT)
Originally developed to treat borderline personality disorder, DBT has shown effectiveness in managing anxiety as well. It combines elements of cognitive-behavioral therapy (CBT) with principles of mindfulness and acceptance.
The idea is to focus on enhancing emotional regulation, distress tolerance, and interpersonal effectiveness skills to increase emotional well-being.
Let’s say you struggle with anger. A therapist using DBT might teach you the STOP method:
- Stop
- Take a breath
- Observe your emotions without judgment
- Proceed with a mindful and wise response
Through practice you can increase your emotional awareness, enabling you to pause, think, and respond in a calmer and more effective manner.
Interpersonal Therapy (IPT)
Interpersonal Psychotherapy (IPT) is a type of therapy that focuses on improving relationships and dealing with problems related to how we interact with others. It helps people with issues like communication problems, dealing with loss, adjusting to new roles, and resolving conflicts.
Let’s say your best friend just moved away leaving you sad and lonely. Your therapist will help you understand how this loss has impacted your mood and relationships. You will then work together to better your communication skills and build healthy relationships which in turn, will help your mood.
The goal of IPT is to improve social support, resolve conflicts, and make people feel better. It’s a structured therapy that usually lasts a few months and has been shown to be helpful for conditions like depression.
Eye Movement Desensitization and Reprocessing (EMDR)
Eye Movement Desensitization and Reprocessing (EMDR) is a specialized therapy primarily used for treating post-traumatic stress disorder (PTSD) but has also shown promise in addressing other anxiety disorders.
During EMDR, you focus on upsetting memories or thoughts while doing something like following a light or hearing sounds that go back and forth. This process helps your brain process the distressing experiences in a way that reduces their negative impact on you.
The idea here is to desensitize and reprocess the distress associated with traumatic experiences, allowing you to integrate them in a healthier way.
Psychoanalytic Therapy
Psychoanalytic therapy is rooted in psychoanalysis, developed by Sigmund Freud. It explores the unconscious mind, childhood experiences, and unresolved conflicts that may contribute to anxiety.
Through in-depth exploration and analysis, psychoanalytic therapy aims to bring these unconscious factors into conscious awareness, providing insight and promoting healing.
This therapy often involves free association, dream analysis, and interpretation of unconscious patterns, helping you gain a deeper understanding of your anxiety and its underlying causes.
Psychodynamic Therapy
Psychodynamic therapy is similar to psychoanalytic therapy but typically more focused and time-limited. It aims to uncover unconscious processes and unresolved conflicts that influence anxiety symptoms.
Psychodynamic therapy explores the connection between past experiences and present difficulties, emphasizing the importance of the therapeutic relationship in fostering insight and change.
By exploring patterns of behavior, thoughts, and emotions, psychodynamic therapy helps you gain self-awareness and make meaningful changes in your life.
Art & Music Therapies
Art and music therapies are creative approaches that utilize the expressive arts to promote healing and well-being.
These therapies provide alternative channels of communication, allowing individuals to explore and express their emotions and experiences through visual art, music, movement, or other creative modalities.
Art and music therapies can help reduce anxiety, enhance self-expression, and foster self-discovery. They offer a non-verbal and non-threatening avenue for individuals to process and cope with their anxiety in a supportive therapeutic environment.
How to Find a Therapist for Anxiety
1. Research and Gather Information
- Begin by conducting comprehensive research on therapists who specialize in anxiety disorders. Explore reputable online directories, therapist databases, or psychology associations such as Psychology Today or Therapy Den.
- Look for credentials, qualifications, and relevant experience in treating anxiety. Consider factors such as their education, certifications, and any specialized training they have undergone.
- Dive into their therapeutic approaches and treatment techniques. Pay attention to whether they align with evidence-based practices for anxiety, like the ones above (i.e. Cognitive-Behavioral Therapy (CBT), Exposure Therapy, Acceptance and Commitment Therapy (ACT), etc.)
2. Seek Referrals and Recommendations
- Reach out to your trusted sources, including friends, family, or healthcare professionals, and ask for recommendations. They might have firsthand experiences or know someone who has sought anxiety therapy.
- Inquire about their experiences with anxiety therapists, including the effectiveness of the treatment they received and the overall satisfaction with the therapist’s approach.
- Participate in online support groups or forums dedicated to anxiety. Engage with the community and ask for recommendations based on their personal experiences.
3. Assess Compatibility and Fit
- Schedule initial consultations or phone calls with potential therapists. This allows you to assess their compatibility and establish a preliminary connection.
- Pay attention to their communication style. A therapist who actively listens, empathizes, and communicates clearly can foster a trusting therapeutic relationship.
- Discuss your specific concerns and goals for therapy. Observe how the therapist responds and whether their approach resonates with you. Feel free to ask about their treatment plans and how they address anxiety-related challenges.
If you live in PA or NJ, reach out for a free consultation with one of our therapists!
What to Expect From Anxiety Therapy
1. Initial Assessment and Treatment Planning
- The therapy journey often begins with an initial assessment. Your therapist will gather information about your anxiety symptoms, medical history, and personal background to gain a comprehensive understanding of your situation.
- Together with your therapist, you will collaboratively set goals for therapy. These goals will guide the treatment process and help track your progress over time.
- During this stage, you may be asked to complete questionnaires or assessments to provide additional insights into your anxiety symptoms and their impact on your daily life.
2. Therapeutic Techniques For Anxiety
Depending on the specific type of anxiety therapy that your therapist uses, you may come across a whole bunch of different techniques. Below are some of the possible techniques that may be used in sessions to combat your anxiety:
- Breathing and Relaxation Techniques: Calm your mind and body through deep breathing exercises, progressive muscle relaxation, and mindfulness meditation.
- Cognitive Restructuring: Identify and challenge negative thoughts, replacing them with more realistic and balanced thinking patterns.
- Behavioral Activation: Gradually reintroduce pleasurable activities into your life to counteract avoidance behaviors and boost well-being.
- Problem-Solving Skills: Develop effective strategies for addressing challenges and finding practical solutions.
- Self-Care Strategies: Establish self-care routines that prioritize physical and emotional well-being, such as exercise, sleep habits, diet, and engaging in enjoyable activities.
These techniques, among others, will be tailored to your specific needs and preferences, allowing you to develop valuable skills to effectively manage and overcome anxiety.
3. Progress Monitoring and Adjustments
Throughout the therapy process, your therapist will regularly assess your progress and make necessary adjustments to the treatment plan. They will work with you to ensure the therapy remains effective and addresses your evolving needs.
It’s important to communicate openly with your therapist about your experiences, challenges, and any changes in your symptoms. This feedback will help guide the therapeutic process and ensure that you are receiving the most beneficial support.
As you make progress, you may also learn coping strategies and relaxation techniques to manage anxiety symptoms in your daily life. These tools will empower you to navigate anxious situations more effectively.
Remember that every therapy journey is unique, and the specifics may vary depending on your individual circumstances and the therapeutic approach used. Your therapist will guide you through the process, providing support, insights, and tools to help you manage and overcome anxiety.
Does Therapy for Anxiety Work?
YES! Extensive research shows that therapy for anxiety helps alleviate symptoms and improve overall well-being.
Numerous studies have demonstrated the positive outcomes of various therapeutic approaches, such as cognitive-behavioral therapy (CBT), exposure therapy, and acceptance and commitment therapy (ACT), among others listed above.
These evidence-based therapies have consistently shown significant reductions in anxiety symptoms and improved functioning in individuals with anxiety disorders.
Factors Influencing Therapy Effectiveness
Therapeutic Relationship – A strong, trusting relationship with your therapist can enhance the therapeutic process and promote positive outcomes.
Treatment Adherence – Consistently attending therapy sessions, actively engaging in the therapeutic process, and implementing recommended strategies and techniques are crucial for optimal results.
Individual Factors – Each person’s unique characteristics, such as their motivation, readiness for change, and ability to apply learned skills, can impact the effectiveness of anxiety therapy.
Severity and Duration of Symptoms – The severity and duration of anxiety symptoms may influence the length of therapy and the time it takes to achieve desired outcomes.
How to Make Therapy Sessions More Productive
1. Active Engagement and Participation
Open Communication – Be honest and open with your therapist about your thoughts, feelings, and concerns. Effective therapy relies on open dialogue and collaboration.
Active Listening – Listen attentively to your therapist’s guidance, insights, and feedback. Actively engage in discussions and ask questions to gain a deeper understanding of your anxiety and the strategies being used.
Practice Between Sessions – Apply the skills and techniques you learn during therapy in your daily life. Regular practice reinforces new behaviors and helps you integrate therapeutic strategies into your routine.
2. Setting Realistic Goals and Expectations
Identify Specific Goals – Clearly define what you hope to achieve through therapy. Whether it’s reducing anxiety symptoms, improving relationships, or enhancing coping strategies, setting specific goals helps guide the therapeutic process.
Realistic Timeframe – Understand that therapy is a gradual process, and change takes time. Setting realistic expectations regarding the timeline for progress can help manage frustrations and maintain motivation.
Flexibility – Be open to adjustments and adaptations along the way. Therapy is a collaborative effort, and your goals may evolve as you gain new insights and experiences.
3. Consistency and Commitment
Attend Regular Sessions – Attend therapy sessions as scheduled and make them a priority. Consistent attendance provides continuity and allows for progress monitoring.
Follow Through with Recommendations – Actively implement the strategies and recommendations provided by your therapist. Consistency in applying what you learn in therapy can lead to lasting changes.
Embrace the Process – Recognize that therapy may involve challenges and moments of discomfort. Embracing the therapeutic process with commitment and perseverance can lead to breakthroughs and long-term positive outcomes.
Benefits of therapy for Anxiety
The major benefits of therapy for anxiety are:
- Anxiety Symptom Management and Reduction
- Improved Emotional Well-being
- Enhanced Interpersonal Relationships
- Increased Self-awareness and Self-esteem
- Empowerment and Personal Growth
- Anxiety Coping Skills Development
- Anxiety Stress Management Improvement
- Cognitive Restructuring and Reframing
- Holistic Well-being Enhancement
For a more in depth understanding on how these benefits will impact your day to day life, read our article on the 9 Benefits of Therapy for Anxiety.
Best type of therapy for anxiety
When it comes to anxiety therapy, the most effective option is the one that brings results. People differ from one another, so what helps someone might not have the same effect on another person.
What matters the most is finding a therapy approach that connects with you and caters to your specific needs. Working closely with a qualified therapist is vital as they can provide guidance throughout the process and assist you in exploring different techniques and strategies that suit your situation.
Always keep in mind that the success of therapy relies on your active involvement, willingness to participate, and dedication to the process. By combining the right therapy with your commitment, you can make significant strides in managing and overcoming anxiety.
If you are currently looking for an anxiety therapist in Philadelphia, PA, or NJ; please reach out!