Anxiety can feel difficult to manage, but there are many kinds of therapy that can help you. Learn about the different forms of therapy for anxiety and tips on getting started.
Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is the most frequently used method to treat anxiety. This type of therapy focuses on how anxious thought patterns influence your emotions, behavior and relationships.
Some of our thought patterns can be unhelpful and we often do not notice them. They are also usually exaggerated and unrealistic. However, they have a significant impact on our feelings and can lead to worsening anxiety. These negative thought patterns are commonly referred to as cognitive distortions.
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Types of negative thinking
Some examples of cognitive distortions, or negative thought patterns can include:
- Catastrophizing: Someone with this distortion pattern might immediately believe the worst will happen in any situation.
Example: I will fail my job interview tomorrow. What if I can't answer any of the questions? - Mind reading: Someone with this thought pattern tends to assume what someone is thinking or feeling without any evidence that it's true.
Example: The interviewer didn't like me and probably thinks I'm not fit for the job. - Over-generalizing: This negative thought pattern can lead someone to base their thoughts or beliefs of what will happen after one past experience.
Example: I didn't get the last job I applied for and probably won't get any job I apply for.
Learning to recognize these patterns can be incredibly helpful in adopting a more realistic and healthier mindset.
How cognitive behavioral therapy can help you
A therapist using cognitive behavioral therapy will help identify these unhelpful thought patterns that are contributing to anxiety. They will guide you through changing these thought patterns. Over time, these changes can have a positive influence on your feelings and hopefully improve your anxiety.
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Acceptance and commitment therapy
Acceptance and commitment therapy (ACT) helps you become more psychologically "flexible". A therapist using this method can help you accept thoughts and feelings as they come and learn to not struggle to control them. Acceptance and commitment therapy also places emphasis on identifying personal values and putting those values into action. This is used as a healthier way to respond unpleasant anxiety.
Some practices in this type of therapy might include:
- Mindfulness exercises: These exercises can help you accept and let go of negative thoughts and feelings rather than trying to control or avoid them.
- Values exercises: Identifying your values and applying them in daily life can help you recognize that unpleasant thoughts and anxiety can come and go, and do not need to influence who you are.
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Interpersonal therapy
Interpersonal therapy focuses on navigating relationships with others and personal challenges that can cause anxiety.
Types of personal challenges that cause stress, anxiety and other intense emotions can include:
- Life transitions or changes
- Stressful relationships
- Social challenges
A therapist using this method can help people experiencing an anxiety-inducing or challenging situation to navigate it in a healthy way. Doing so can help mitigate the emotions and anxiety caused by the situation. It allows you practice a healthy mindset and positive behaviors going forward.
Find the right type of anxiety therapy for you
It's important to note that when it comes to therapy for anxiety, there is no "one size fits all" approach. While these methods are commonly used because they have been shown to help people who struggle with anxiety, therapy is a very personalized experience. It can look different for everyone. In fact, many therapists use multiple methods to help people learn to manage their anxiety.
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What to expect when starting therapy
Starting therapy can feel like an anxious situation in itself. However, there are things you can do to prepare and help to make beginning therapy feel less scary.
What is a first therapy session like?
Many therapists use the first session to learn more about you. The therapist will also cover details about scheduling. Most therapy sessions are 50 minutes.
Common topics in an initial therapy session can include:
- getting to know you
- reasons for seeking therapy
- your goals
- what you would like to get out of your therapy sessions
- the type of methods they use
- assessing anxiety, depression or other symptoms
- opportunities for you to ask them questions and get to know them
What questions should you ask your therapist?
Getting to know your therapist is just as important as them getting to know you. It's a good idea to ask them questions to know if they are a right fit for you. Sometimes it can be overwhelming to know what questions to ask in a first therapy session.
Helpful questions to ask your therapist in a first session can include:
- What methods do you use?
- What is your philosophy on mental health?
- What does a typical session look like?
- What areas of mental health do you specialize in or commonly treat?
- How do you determine if therapy is successful?
- What are your training and licensure qualifications?
- Do you offer in-person or virtual sessions?
- If applicable, what types of insurance do you accept?
Therapy is most successful when you find a therapist who is a right fit for you. You want to find someone who has experience helping others with similar struggles and has a personality or approach that could mesh with you. You may find a good fit in the first therapist you meet, but it's also normal to meet with a few therapists before finding the one that works best for you.
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This blog was medically reviewed by Manpreet K. Singh, Robert H. Putnam Endowed Chair in Bipolar Research and Treatment.
