Four common types of therapy for anxiety

Therapy is a first-line treatment for many types of anxiety, including generalized anxiety disorder (GAD), social anxiety disorder, panic disorder, and more. While medication can help, therapy is effective because it helps you identify anxious thought patterns and build coping skills to deal with anxiety. You’ll gain exposure and practice to gradually face your fears in a safe, supportive way.

Even if you’re feeling overwhelmed right now, remember that anxiety is treatable, and therapy can provide you with tools to manage and overcome it for good.

Several evidence-based therapies have been proven to help manage symptoms of anxiety. We’re exploring four of the most popular approaches to counseling for anxiety below.

1. Cognitive Behavioral Therapy (CBT)

CBT is an effective form of treatment that helps you recognize distorted thinking so you can challenge unhealthy thoughts. You’ll get tools to replace unhelpful patterns with more balanced, constructive perspectives. Exposure techniques are often used in CBT to reduce avoidance tendencies and limit your fear responses.

For example, if you’re dreading a party because you believe “everyone will be judging you,” CBT can teach you to pause and question those thoughts. It helps you replace them with a more positive, compassionate perspective.

2. Exposure Therapy

Exposure therapy is a form of treatment that involves confronting your fears gradually and systematically in a safe, structured environment. Instead of avoiding the things you fear, you’ll teach your brain that exposure to some situations isn’t as dangerous as they feel. Over time, your anxiety will lessen as exposure helps you build tolerance and confidence.

Exposure therapy is often integrated into CBT treatment plans. It’s especially effective for treating phobias, panic disorder, and obsessive-compulsive disorder (OCD)

3. Acceptance and Commitment Therapy (ACT)

Acceptance and commitment therapy (ACT) uses mindfulness and acceptance skills to help you acknowledge your anxious thoughts without letting them take over. It’s based on accepting your feelings instead of fighting them. Eventually, ACT lets you stop reacting and start taking action based on your personal values.

ACT can be useful if you feel stuck in a cycle where obsessive worrying or rumination is dictating your life. Research shows that ACT can be as effective as CBT for many types of anxiety.

4. Mindfulness-Based Stress Reduction (MBSR)

Mindfulness-based stress reduction (MBSR) uses meditation, body awareness, and yoga to calm your mind and body during times of anxiety. Studies show that MBSR is effective in treating chronic stress and generalized anxiety disorder (GAD).

MBSR teaches you to observe what you’re thinking and feeling without judgment. You’ll learn to break the cycle of worry and replace anxious thoughts with focused mindfulness.

If you’re considering medication or counseling for anxiety, it’s natural to wonder what to expect, especially if you’ve never had therapy before. The therapy process is a collaborative one, so you can expect to be an active participant in the process.

What you can expect during therapy:

• You’ll discuss recent experiences and triggers that cause you anxiety
• You’ll learn and practice coping skills, such as grounding techniques or how to reframe anxious thoughts
• You’ll set manageable goals to work toward when you’re faced with anxiety-provoking situations
• You’ll work with your therapist to monitor your progress and adjust your care plan as needed

While therapy for anxiety is proven to work, it can feel like progress is slower than you’d hoped. Keep in mind that this is a process, and healing takes time. If you stick with it, though, you will see improvement.

Signs that therapy is working:

• You have fewer physical symptoms, like a racing heart or digestive issues
• Your ability to manage your worries or panic has improved
• You’re getting better sleep
• You can focus more
• You see improvements in emotional regulation
• You’re more engaged in daily activities and relationships

Setbacks are normal as you learn to cope with anxiety, but with continued support, they’ll be manageable, and you’ll be back on track in no time.

Headspace makes it easy to get therapy for anxiety. We connect you with a licensed therapist trained in anxiety-focused therapies like CBT, ACT, and mindfulness approaches. With flexible online sessions, privacy, and affordability (with or without insurance), we’re a supportive resource that helps you regain control of your life.

Anxiety doesn’t have to take over your life. Personalized support from Headspace makes healing possible and within reach. If you’re ready to take the next step and overcome your anxiety, reach out today to connect with an online therapist who understands the challenges of anxiety.



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