Therapy For Anxiety: Types, What To Expect, And How To Get Started

Therapy can be an effective way to address anxiety, with several evidence-based approaches available to help people manage symptoms and build coping skills. Whether you're experiencing persistent worry, social fears, or panic symptoms, working with a licensed therapist may help you understand what's driving your anxiety and assist in developing strategies to feel more in control. According to the Anxiety & Depression Association of America, 18% of Americans will experience an anxiety disorder in a given year, making it the most common type of mental health condition in the country. Anxiety disorders are generally considered treatable with the right support. Below, find information about common types of therapy for anxiety, what to expect from the therapeutic process, and guidance on how to connect with a mental health professional.

Understanding anxiety disorders

It can be helpful to understand the different forms anxiety before exploring treatment options. While occasional anxiety is a normal part of life, persistent symptoms that interfere with daily functioning may indicate an unspecified anxiety disorder or another specific condition. Only a qualified mental health professional can provide an accurate diagnosis, but recognizing common patterns can help you determine when it might be time to seek support.

Some of the most common anxiety disorders include:

• Generalized anxiety disorder (GAD), which may involve persistent worry about everyday activities and needing frequent reassurance in relationships
• Social anxiety disorder, which can include intense fear in social situations where one might be judged or rejected by others
• Specific phobias, which are characterized by extreme anxiety triggered by particular objects or situations, such as spiders, a fear of heights, or public spaces
• Panic disorder, which involves recurring panic attacks (which are not the same as anxiety attacks) often accompanied by avoidance of situations where attacks might occur
• Obsessive-compulsive disorder (OCD), which may involve intrusive thoughts that cause significant anxiety, often leading to compulsive behaviors
• Post-traumatic stress disorder (PTSD), which can develop after experiencing a traumatic event and may include severe anxiety among its symptoms

Anxiety may also arise alongside other mental or physical health conditions, including adjustment disorders or heart disease. Addressing these contributing factors can be an important part of effectively managing anxiety and improving overall well-being. Understanding your specific experience can help guide conversations with a therapist about which treatment approach might work best for you.

How therapy for anxiety works

Many people wonder what actually happens in therapy and how it helps with anxiety. At its core, therapy provides a structured space to explore your thoughts, feelings, and behaviors with a trained professional who can offer guidance and support. The process is typically collaborative, meaning you and your therapist work together to identify goals and develop strategies tailored to your specific needs.

Therapy for anxiety often involves learning to recognize patterns in your thinking that may contribute to anxious feelings, developing practical coping skills you can use in daily life, and gradually facing situations that trigger anxiety in a supported way. Most approaches also emphasize practicing new skills between sessions, which can help reinforce what you learn and build lasting change over time.

What to expect in your first therapy session

A first therapy session typically focuses on getting to know each other and establishing a foundation for your work together. Your therapist may ask about what brought you to therapy, your history with anxiety, and what you hope to achieve through treatment. This is also an opportunity for you to ask questions about your therapist's approach and get a sense of whether you feel comfortable working with them.

It's completely normal to feel nervous before your first session. Simply showing up can be the hardest part, and the conversation often feels more natural than expected. Your therapist understands that opening up takes time, and there's no pressure to discuss everything at once. The goal of this initial meeting is to begin building a relationship and start mapping out a path forward together.

Types of therapy that may help with anxiety

Several evidence-based therapies have been shown to help with anxiety symptoms. According to the American Psychological Association, therapy is typically considered to be the first-line treatment for anxiety disorders, sometimes in combination with medication management when clinically appropriate. A qualified mental health care provider can help you determine which approach may be right for your specific situation and symptoms.

[call_out_content]According to the American Psychological Association, therapy is typically considered to be the first-line treatment for anxiety disorders, sometimes in combination with medication management when clinically appropriate.[/call_out_content]

The goals of most therapeutic approaches for anxiety typically include reducing symptoms, addressing underlying causes, and equipping you with healthy coping mechanisms for challenging emotions. Below is an overview of common types of therapy used to treat anxiety disorders.

Cognitive behavioral therapy (CBT)

cognitive behavioral therapy is one of the most widely used and researched forms of therapy for treating anxiety disorders. CBT is often considered an effective, well-established treatment for anxiety and stress-related disorders. This approach focuses on helping you identify distorted thought patterns that may contribute to anxiety and shift them toward healthier, more constructive ways of thinking and behaving.

CBT may include various techniques such as progressive muscle relaxation, cognitive restructuring, and mindfulness strategies. The structured nature of CBT means you'll often have specific skills to practice between sessions, which can help reinforce learning and build confidence in managing anxiety over time.

How thought challenging works in CBT

A core component of CBT is thought challenging, sometimes called cognitive restructuring. This technique involves learning to notice automatic negative thoughts, examine the evidence for and against them, and develop more balanced perspectives. For example, if you tend to think "Everyone will judge me if I speak up in a meeting," a therapist might help you explore whether this thought is based on facts or assumptions.

Through this process, you might recognize that you've spoken up before without negative consequences, or that most people are focused on their own concerns rather than judging you. Over time, practicing this skill can help reduce the intensity of anxious thoughts and give you more flexibility in how you respond to anxiety-provoking situations.

Exposure therapy

Exposure therapy can be used to help treat a variety of anxiety disorders and PTSD, though it's perhaps most commonly associated with specific phobias. This approach involves teaching relaxation techniques and then gradually exposing you to anxiety-provoking situations within a therapeutic context. The process, sometimes called systematic desensitization, follows a structured plan where you face fears in a controlled, step-by-step manner.

A therapist might work with you to create a gradual exposure hierarchy, starting with situations that cause mild anxiety and progressively working toward more challenging ones. This may be done in person, online, or through virtual reality, depending on the situation. The aim is to reduce your anxiety response over time, help you feel more in control, and improve your coping skills.

Dialectical behavior therapy (DBT)

Dialectical behavioral therapy focuses on finding effective and healthy ways to manage emotions. DBT may be conducted in individual, family, or group settings, and it typically emphasizes techniques such as distress tolerance, emotional regulation, mindfulness, and interpersonal effectiveness. This treatment approach can be particularly beneficial for individuals seeking support in managing intense emotions.

Research notes that although CBT and DBT may both help reduce symptoms of anxiety, DBT may improve executive function (which can include things like planning, problem-solving, and emotional control) more effectively. This makes it a potentially valuable option for those who experience anxiety alongside difficulty regulating emotions.

Acceptance and commitment therapy (ACT)

Acceptance and commitment therapy is a form of CBT that focuses on mindfulness, acceptance, and values-based action to help individuals manage anxiety or other mental health concerns. ACT can help increase psychological flexibility by teaching you to accept uncomfortable thoughts and feelings rather than fighting them, while still taking action aligned with your values.

This approach emphasizes the benefits of living in the present moment and developing a more flexible relationship with your thoughts and emotions. Studies indicate that ACT may be effective in reducing anxiety symptoms in some individuals and improving overall mental well-being.

Eye movement desensitization and reprocessing (EMDR)

In the practice of EMDR for anxiety, a mental health professional trained in this specific technique will typically guide you through a discussion of anxiety-inducing memories or scenarios while you move your eyes back and forth in a specific pattern and cadence. This approach is designed to help individuals process distressing experiences and reduce anxiety. It's commonly associated with therapy and treatment for PTSD and other trauma-related conditions, but it may sometimes be used to address other anxiety symptoms as well.

Medication as part of treatment

In some cases, a psychiatrist, psychiatric provider, or doctor may recommend medication management to help address severe anxiety symptoms when clinically appropriate. These services are often used alongside therapy as part of a broader treatment plan. BetterHelp now offers psychiatry services through Uplift, which may include psychiatric evaluation and medication management based on a licensed provider's assessment. Do not start, stop, or change any medication without consulting your medical or psychiatric provider. Medication availability and coverage may vary by member location, clinical appropriateness, and individual pharmacy/insurance benefits. Prescribing decisions are made by the treating clinicians. We do not guarantee that any specific medication will be prescribed or covered by a member's insurance plan.

Making therapy work for you

Getting the most out of therapy often involves more than just showing up to sessions. Being open and honest with your therapist about what you're experiencing, even when it feels uncomfortable, can help them tailor their approach to your needs. It can also be helpful to practice the techniques you learn between sessions, as this reinforcement often plays an important role in building lasting skills.

Therapy typically takes time to produce noticeable results, so giving the process several weeks before evaluating its effectiveness may be worthwhile. If something isn't working or you don't feel comfortable with your therapist's approach, communicating this openly can help you make adjustments. Remember that therapy is a collaborative process, and your feedback matters.

Questions to ask your therapist

Feeling prepared for your first session can help reduce some of the anxiety around starting therapy. Consider asking your therapist questions like:

• What is your experience treating anxiety disorders?
• What therapy approach do you typically use, and why might it help with my concerns?
• How will we measure progress over time?
• What can I do between sessions to support my progress?
• How long do you typically work with clients who have similar concerns?

Lifestyle changes and self-care strategies

In addition to therapy, certain lifestyle changes and self-care practices may support improved mental health. Getting enough sleep, eating nutritious foods, exercising regularly, and maintaining social connections can all contribute to overall well-being and may help reduce anxiety symptoms.

Complementary approaches may also be helpful alongside professional treatment. These might include:

• Meditation for anxiety
• Mindfulness practices
• Yoga
• Journaling to process thoughts and feelings
• Deep breathing exercises
• Aromatherapy
• Animal-assisted therapy or horticultural therapy

You might also talk to your doctor, psychiatric provider, or therapist about support groups for specific anxiety disorders. These groups can help you build relationships with others experiencing similar challenges, learn new coping strategies, and explore different therapy options.

How to find a therapist for anxiety

If you've decided to try therapy for anxiety symptoms, the next steps involve choosing a format and connecting with a mental health professional. You can ask your doctor for a referral, check with your insurance company for in-network clinicians, or search online directories for therapy providers in your area. Organizations such as the Anxiety and Depression Association of America may also provide resources tailored to your needs.

Some providers on BetterHelp may be in-network with certain health plans, and eligible members may pay an average copay of about $23 per session. Coverage varies by plan, provider, and therapist availability, so it's a good idea to check if health insurance covers therapy and your in-network status before getting started. Learn more about insurance coverage.

BetterHelp now offers psychiatry services through Uplift as an additional care option alongside therapy. Depending on your location, insurance, and provider availability, you may be able to connect virtually with an online psychiatrist or licensed psychiatric provider for an evaluation and, when clinically appropriate, medication management. If you'd like to explore this option, you can get started with psychiatry here.

Before selecting a therapist, you'll typically want to look into their credentials, consider their expertise in treating anxiety, and determine if their fees match your budget. Then, you can contact their office to find out about availability and schedule your first appointment.

Benefits of online therapy for anxiety

For those who experience anxiety about leaving home or visiting an unfamiliar office, online therapy can offer a more accessible way to connect with a licensed therapist. With an online therapy platform like BetterHelp, you can meet with a therapist via phone, video call, or in-app messaging from the comfort of your own space.

How effective online therapy can be

Studies show online therapy is comparable to in-person therapy for treating anxiety disorders. This aligns with BetterHelp's platform outcomes data, which found that 72% of BetterHelp users experienced a reduction in symptoms in 12 weeks, with live sessions receiving an average rating of 4.9 out of 5 from over 1.7 million client ratings. These findings suggest that online therapy may be a viable option for people seeking support for anxiety. If you're ready to take the next step, connecting with a licensed therapist through an online platform can be an effective way to begin addressing anxiety.