Therapy for Anxiety

Not quite ready to start therapy? There are plenty of strategies you can try on your own that may help you manage anxiety:

• Learn evidence-based relaxation techniques, such as deep breathing, body scanning, and progressive muscle relaxation, to help you manage anxious feelings
• Practice grounding and mindfulness exercises to help you cope in situations that make your anxiety worse
• Try guided journaling to help you process negative emotions and reframe negative thinking patterns
• Learn more about stress, anxiety, coping skills, other mental health conditions, and so much more through our extensive library of articles

Cognitive behavioral therapy (CBT) is often considered the gold standard treatment for anxiety. However, different people may respond better to other approaches. Other types of therapy that are commonly used to treat anxiety disorders include acceptance and commitment therapy, mindfulness-based interventions, and cognitive therapy.

Anxiety disorders involve persistent, excessive fear or anxiety that can disrupt many aspects of life. Common anxiety symptoms include:

• Psychological symptoms such as excessive worry or dread, difficulty concentrating, irritability, distressing thoughts that are hard to control, and avoidance of certain situations or activities
• Physical symptoms such as muscle tension, rapid heartbeat, difficulty sleeping, trembling, sweating, and shortness of breath

Specific symptoms vary by disorder, as there are several different types of anxiety disorders, including:

• Generalized anxiety disorder
• Panic disorder, characterized by recurrent panic attacks
• Social anxiety disorder (previously called social phobia)
• Specific phobias
• Agoraphobia
• Separation anxiety disorder
• Selective mutism

Related disorders include obsessive-compulsive disorder (OCD) and post-traumatic stress disorder (PTSD), which had previously been considered anxiety disorders but are now classified separately by the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).

The 3-3-3 rule is a grounding technique that can be helpful for managing anxiety by bringing your focus to the present moment. To practice this technique, simply identify three things you can see, three things you can hear, and three parts of your body you can move.

In general, therapy has been shown to be the most effective treatment option for anxiety. In terms of specific coping tools, the best way to manage anxiety can depend on the individual and the type of anxiety they experience. For instance, the most effective approach for someone with panic attacks may differ from the most effective approach for someone with a fear of public speaking. Beyond therapy, other possible approaches for managing anxiety include joining a support group, making lifestyle changes, or taking medication (as recommended by a doctor).

There can be many different signs and symptoms of anxiety, but some common signs to consider include the following:

• Excessive fear or worry
• Difficulty concentrating
• Muscle tension
• Difficulty sleeping
• Shortness of breath

As the American Psychiatric Association notes, the exact causes of anxiety disorders are not currently known, but a variety of factors may play a role. These include genetic factors such as a family history of anxiety and environmental factors such as repeated exposures to a traumatic event; in some cases, the presence of certain physical conditions may also contribute to anxiety.

There is not one specific anxiety disorder that is universally considered the hardest to treat, but in general, anxiety disorders that do not respond to standard treatments—known as “treatment-resistant anxiety disorders”—can pose significant treatment challenges.

While anxiety is a natural response to stress that most people experience from time to time, for individuals with an anxiety disorder, there is more than just occasional worry. If anxiety becomes severe or starts to interfere with your day-to-day activities, therapy can help.

Anxiety is treatable, so if you are experiencing symptoms, know that there is a way forward past anxiety, and you don’t have to walk that path alone.

You can work with a BetterHelp therapist remotely for support with anxiety and other mental disorders, either via phone call, video call, or live chat. You can also message your therapist any time outside of sessions and they’ll respond when they’re able to.

Online therapy for anxiety offers many of the same services as in-person care, including evaluations and anxiety relief treatments, delivered through discreet video visits. The experience may differ, but the clinical standards remain the same.

For mental health conditions like anxiety, meeting with a mental health professional online is often as effective as meeting with a provider in person.

BetterHelp therapists must have valid mental health credentials in their state, a relevant academic degree, and at least three years and 1,000 hours of hands-on experience. While BetterHelp therapists can’t diagnose or give advice related to prescription medications, they can provide care through evidence-based psychological therapy.

When an anxiety disorder is diagnosed*, therapy is usually the first-line treatment. Other common anxiety treatment options include taking medication prescribed by a doctor and cultivating healthier behaviors, like getting more exercise or taking dietary supplements.

*BetterHelp is designed to provide ongoing mental health support and talk therapy. It isn’t a substitute for in-person psychiatric evaluation, medication management, or formal assessments when a diagnosis or official documentation is required for work, school, disability, or legal purposes.