Tips On Finding Anxiety Therapy (Canada) Treatment And Improving Mental Health

Everyone tends to have anxious thoughts and feelings occasionally. Anxiety can keep us alert and help us prepare for challenging situations ahead, such as a job interview or an important exam. However, when anxiety persists and interferes with a person's ability to function and enjoy life, these may be signs of an anxiety disorder. 

Anxiety disorders tend to induce fear, worrying, and a sense of dread out of proportion to the situation. According to the Canadian Psychological Association, one out of 12 individuals in Canada will experience generalized anxiety disorder (GAD) at some point in their lives. There are many approaches that can help treat anxiety. Learning about these approaches and options for anxiety therapy, as well as online resources, can help you begin to manage symptoms and improve overall mental health. This article explores both in-person and online therapy options for mental health support Canada wide.

Ways to connect with providers for anxiety therapy (Canada) 

Experiencing symptoms of anxiety that are ongoing can significantly interfere with a person's relationships, daily functioning, and goals. Depending on a person's symptoms, the excessive worrying that tends to accompany an anxiety disorder, such as generalized anxiety disorder, may also impact a person's ability to enjoy a fulfilling life. When seeking to connect with mental health professionals in Canada for anxiety treatment, knowing where to look may be the first step. In addition, resources for anxiety disorders, such as self-help tools and psychoeducation, can help you relieve symptoms and improve mental health. 

What to Expect in Your First Session 

During the first session, a mental health professional will take some time to introduce themselves, explain their approach to therapy, and different treatment options. They will also ask questions to learn more about you – including your background, current feelings, goals, and mental health symptoms. Research suggests that a positive client-therapist relationship improves treatment success. Therefore, a therapist uses an initial session to build understanding and trust in a safe environment, giving clients the chance to share their journey.  

Who Provides Online Therapy?

Online therapy is offered by a range of mental health professionals across Canada, including registered psychotherapists, experienced therapists, and, in some cases, medical doctors who provide psychiatric support. Often, a licensed therapist, physician, or psychologist will complete additional training to better meet their clients’ needs – such as certification in trauma-informed care or cognitive behavioral therapy. Since a trusting client-therapist relationship can improve therapy practice outcomes, it may be beneficial for individuals to work with the same therapist consistently.  

Options for anxiety therapy (Canada) and available resources

There are many helpful websites that offer resources and ways to connect with mental health providers for the treatment of anxiety disorders. These websites include:

• Anxiety Canada: The organization offers free, evidence-based self-help resources for managing an anxiety disorder. These resources include podcasts, videos, strategies, and tools for relieving anxiety symptoms. Anxiety Canada can provide specialized information according to a person's age and particular condition, such as generalized anxiety disorder (GAD) and social anxiety disorder (SAD).
• The Canadian Psychological Association lists the various regional associations where you can search for a psychologist online, get an assessment, and possibly undergo treatment. Depending on the region, both psychologists in the public sector (such as schools and health care settings) and in individual practice may be listed. 
• FEMAP (First Episode Mood and Anxiety Program) offers a range of services (including assessment, therapy, and medication) for young people between 16 and 25 years old who are grappling with symptoms of depression or anxiety.
• Community mental health centers run by community agencies, hospitals, and clinics
• Online therapy platforms, such as BetterHelp

What are the types of anxiety disorders?

There are many types of anxiety disorders for which a person may seek therapy. Anxiety disorders include generalized anxiety disorder, social anxiety disorder, agoraphobia, panic disorder, selective mutism, separation anxiety, and specific phobia. Formerly, obsessive-compulsive disorder (OCD) was considered an anxiety disorder. However, while many people with OCD experience high levels of anxiety, the condition is no longer classified as an anxiety disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).

Symptoms of an anxiety condition

Anxiety symptoms can include both psychological and physical symptoms that can affect mental health and overall well-being. While each anxiety disorder is distinct, they share some commonalities. Symptoms of anxiety disorders usually involve: 

• Experiencing fear 
• A sense of apprehension and tension
• Challenges in managing tasks
• Anxious thoughts, beliefs, and anticipation of dreaded scenarios, such as believing one is going to look foolish in front of others
• Subtle avoidance tactics, such as talking more when nervous
• Safety-seeking behaviors, such as sitting next to an exit to be able to easily leave a place or situation
• Strong physical reactions that may be considered out of proportion to the situation, such as sweating, shaking, or rapid heartbeat when ordering food at a restaurant

Types of Therapy Available in Canada

There are different forms of therapy available in Canada, from couples therapy for relationships to acceptance and commitment therapy for grief, or cognitive behavioral therapy for mental health issues like low self-esteem. Both group and individual therapy sessions provide an opportunity to navigate major life changes, cope with tough times, or simply live a happier, healthier life. Many forms of therapy – especially when undertaken online – are flexible and affordable, making it easier for individuals to receive care that fits their needs and schedule.

Approaches for anxiety treatment

Many evidence-based therapy approaches can help people manage an anxiety disorder like generalized anxiety disorder, social anxiety, or panic disorder. In addition to treatment, self-help strategies and lifestyle changes can foster better mental health and reduce symptoms of anxiety disorders. 

Cognitive behavioral therapy 

Cognitive behavioral therapy (CBT) is often considered the gold standard for addressing symptoms of anxiety disorders. CBT explores the relationship between thoughts, feelings, and behaviors. By helping individuals identify and reframe unhelpful patterns of thinking and behaving, CBT may be able to relieve symptoms and improve mental health. For example, a person with generalized anxiety disorder may be encouraged to challenge "black-and-white" thinking and limiting beliefs.

Mindfulness-based cognitive behavioral therapy

Mindfulness-based cognitive therapy (MBCT) treatment integrates the principles of CBT with mindfulness practices. Findings indicate that mindfulness can be effective for relieving symptoms of anxiety disorders, such as generalized anxiety disorder, through its focus on awareness of the present moment, mindful breathing, and other techniques for reducing stress and symptoms of anxiety. 

Exposure therapy 

Exposure therapy is another type of CBT for anxiety disorders that addresses a person's avoidance of feared situations, things, and activities. Since avoidance behaviors tend to reinforce fear and anxiety, exposure therapy seeks to gradually expose individuals to the sources of their fear. By gradually facing feared situations, things, and activities, such as fear of eating in public for someone with social anxiety disorder, they may experience less fear and improved mental health. Exposure therapy may help a person with panic attacks related to specific phobias, for example, through techniques such as "flooding" and "systematic desensitization." 

Acceptance and commitment therapy 

Yet another form of CBT is acceptance and commitment therapy (ACT). ACT seeks to encourage more psychological flexibility in a person's thinking and behavior, as inflexibility may feed anxiety disorders. For example, a person may become more present in their lives, and either change or keep behaviors that serve their mental health. 

The concept of “acceptance" in ACT involves radical acceptance of a person's symptoms, such as worry in generalized anxiety disorder. By accepting their worry instead of resisting it, a person may experience less distress. However, ACT also employs cognitive defusion to alter or modify a person's relationship with their thoughts using various techniques. These techniques may create distance from anxious thoughts, possibly making them more manageable. Other therapies include family therapy and psychodynamic therapy. 

Cognitive reframing on your own 

Along with therapy, many strategies can help reduce symptoms of anxiety disorders and improve mental health. One useful skill that you can practice on your own is to reframe your thoughts to be more helpful and positive. Instead of saying, "I will never be able to manage this," you might say, "There are a lot of steps involved in this, so I'll concentrate on one step at a time." This strategy can be useful for many anxiety symptoms, including those linked to generalized anxiety disorder. 

Holistic strategies for anxiety 

Tools for managing anxiety disorders, such as generalized anxiety disorder, can involve many strategies and holistic approaches that foster overall mental health. These approaches can also complement treatment. They include:

• Practicing mindfulness
• Practicing relaxation exercises, such as deep breathing and progressive muscle relaxation
• Limiting caffeine
• Exercising
• Eating nutritious meals
• Getting enough sleep
• Spending time in nature
• Engaging in activities you enjoy, such as photography, painting, sports, etc.
• Journaling 

Support groups for anxiety 

Many people also benefit from sharing experiences with those who are going through similar challenges. Support groups for people with anxiety disorders, such as social anxiety or generalized anxiety disorder, can offer a safe space to discuss anxiety symptoms and build social connections. While support groups may not be a substitute for mental health treatment, they can enhance therapy while helping individuals feel less isolated. 

Accessibility and Nationwide Support

Platforms such as BetterHelp connect clients with compassionate mental health professionals Canada wide, regardless of province. Since each session takes place online, clients can access guidance, support, and treatment from any location. When deciding on a therapist, it’s recommended checking the therapist’s credentials, preferred therapeutic style, and approach to care.

Building a Therapeutic Relationship

A positive therapist-client relationship is built on trust, empathy, and honest communication. When clients and therapists share a collective goal, they can work together to personalize support and care according to the client’s unique needs. Strong therapeutic relationships are predictors of successful treatment, showing the importance of this connection. Building understanding, trust, and communication is a journey that develops over time.

The benefits of online therapy

Among the options for addressing an anxiety disorder, such as generalized anxiety disorder, is online therapy through a platform like BetterHelp. The mental health platform enables you to have therapy sessions with a credentialed therapist who uses a treatment approach of your choice. Whether by videoconferencing, live chat, or phone calls, the ease of communication through the platform may be especially convenient for those people whose anxiety symptoms make it challenging to attend in-person sessions. 

The effectiveness of online therapy

Many studies support the use of online therapy to address anxiety disorders. A 2022 meta-analysis of various studies suggests that internet-delivered cognitive-behavioral therapy (iCBT) for generalized anxiety disorder can be comparable to traditional, in-person CBT treatment. The results of these studies, which involved a total of 1687 participants, led the researchers to conclude that online CBT can provide "a similar therapeutic effect."