What Are the Best Anxiety Therapy Techniques?

Published May 9, 2024

Medications have a part in treating anxiety disorders. Yet, for many, it appears that therapy alone or paired with medication is the most effective treatment option. The reason is that therapy, unlike medication, yields tools to handle the anxiety yourself, now and in the future.

If you’re one to suffer from excessive anxiety, keep on reading, as we’ll list all the best anxiety therapy techniques. Although they differ, all have been developed to treat this mental health condition. We hope to help you pick the best for your mental health needs. Let’s start. 

Types of Anxiety Disorders

1. Panic disorder. It is a condition determined by constant, sudden panic attacks. 
2. Obsessive-compulsive disorder. OCD concerns obsessions and compulsions that create distress. It interferes with one’s daily life.
3. Phobias. They are irrational fears of a situation or object. 
4. Generalized anxiety disorder. GAD is described by constant worry and anxiety about a wide variety of concerns. It is in the absence of a defined threat.
5. Social anxiety disorder. SAD involves an unjust fear of being observed, judged, or embarrassed. It causes severe anxiety in social situations.
6. Post-traumatic stress disorder. PTSD involves anxiety symptoms after a traumatic experience. 

Regardless of the disorder, the underlying processes that drive them often lead to a similar pattern. People with anxiety are likely to react to displeasing thoughts, feelings, as well as situations in a more exaggerated way. These individuals may handle the situation by avoiding triggers. Unfortunately, doing so only serves to reinforce fears and worries. 

Types of Anxiety Therapy Techniques

1. Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy is the most broadly used therapy for anxiety disorders. Studies after studies found it to be successful in treating SAD, GAD, phobias, along panic disorders. 

This anxiety therapy technique’s premise is that our thoughts, not our current situation, affect how we feel and subsequently behave. Thus, its goal is to identify and understand negative thinking and ineffective behavior patterns. It then replaces them with more realistic thoughts, practical actions, and coping mechanisms. 

CBT will have you having your therapies that act like a coach. They will teach you helpful strategies. For one, if you have a black and white thinking, you can replace those thoughts with a more realistic perception. You’ll learn that there are many shades of gray in between. 

2. Exposure therapy

Exposure therapy is another most sought-after CBT method to treat a variety of anxiety disorders. It includes specific phobias, SAD, and PTSD. The basic premise of exposure therapy is that if you are frightened by something, the best you can do is conquer it head-on. 

This type of therapy will slowly introduce you to anxiety-producing objects or situations. It is often done using a “systematic desensitization.” Below is how it goes: 

• Relax

Your therapist will teach you relaxation training to aid in fighting your anxiety. Examples of relaxation training are progressive muscle relaxation, meditation, guided imagery, and deep breathing. 

• List

Craft a list of your anxiety-provoking triggers. Rank them in intensity. 

• Expose 

In this final step, you’ll gradually navigate through your listed anxiety-provoking objects or situations. 

3. Dialectical behavioral therapy

Dialectical behavior therapy is a highly effective type of CBT. It is intended initially to treat borderline personality disorder. 

DBT fixates on supporting you in crafting what seems like a “dialectical” (opposite) perspective, acceptance, and change. During it, you’ll learn to accept your anxiety while simultaneously working to modify it. It is similar to loving yourself the way you are while still trying to modify yourself for the better. 

DBT treatment teaches four powerful skills: 

• Mindfulness. It is connected with the present moment and notices passing thoughts without being ruled by them. 
• Distress tolerance. It is managing your anxiety when dealing with a stressful situation. 
• Interpersonal effectiveness. It is learning how to say no or ask what you need.
• Emotion regulation. It is managing your anxiety before it gets out of control. 

4. Acceptance and commitment therapy

Acceptance and commitment therapy is another kind of therapy that has displayed effectiveness for a variety of anxiety disorders. It involves defining your life values and acting in ways that are in tune with them. 

ACT has two main components: 

1. Accepting that thoughts and feelings don’t necessarily demand to be controlled
   Taking up a commitment to take actions that help a person live life in accordance with their values
2. ACT helps people accept uncomfortable, anxious feelings rather than suppressing or changing them. It helps them build emotional strategies to tolerate discomfort. 

5. Art therapy

Art therapy is a nonverbal, experience-oriented therapy involving visual art to express and process emotion. It also allows art to be a medium for proactive mindfulness and relaxation. 

6. Psychoanalytic therapy

According to Psychoanalytic therapy, anxiety symptoms reflect unconscious conflicts. Its purpose is to resolve them. In psychoanalysis, you and your therapist analyze your thoughts, fears, and desires to understand better how you view yourself and to ease your anxiety. It is one of the most intensive kinds of treatment. It can take years to rule patterns in your way of thinking. 

7. Interpersonal therapy

Interpersonal therapy centers on social roles and relationships. In it, you’ll work with your therapist to rule out any interpersonal dilemmas. It often deals with unresolved grief, conflicts with loved ones, changes in work or social roles, and problems relating to others. You’ll learn healthy ways to express emotions and enhance communication. 

Interpersonal therapy is primarily developed to treat major depression. Yet, it may be used if your anxiety relates mainly to your relationships with other people, like SAD. 

How To Make the Most of Anxiety Therapy

1. Be prepared

Before each session, think about what you need to address or discuss. Write down your thoughts, feelings, concerns, and any queries. It will help you to prioritize them during your therapy session. 

2. Active participation 

Engage actively with your therapist during sessions. Therapy is a collaborative process, and your input is crucial. Discuss your thoughts, feelings, and behaviors with your practitioner. 

3. Honesty is key 

The effectiveness of your anxiety therapy techniques largely anchors to your honesty. Share your true feelings, thoughts, and experiences. It can significantly enhance the therapeutic process even if it makes you uncomfortable. 

4. Implement learned strategies

Apply the coping strategies, techniques, and homework assignments your therapist gave in your daily life. Real change happens outside the therapy room. 

5. Practice consistency 

Regularly practice techniques such as mindfulness, deep breathing, or cognitive restructuring. Consistency helps in building resilience against anxiety triggers. 

6. Set realistic goals

Work with your therapist to set achievable objectives. Ensure your desired results are specific, measurable, attainable, relevant, and time-bound (SMART). Celebrate the little wins you attain along your path to managing your anxiety. 

7. Feedback loop 

Give your therapist feedback about what’s working for you and what isn’t. Doing so can help tailor the therapy to suit your needs better and adjust techniques or strategies that may not be as effective. 

8. Self-care

Practice self-care. Adequate sleep, a healthy diet, regular physical activity, and participating in hobbies or activities you enjoy are all amazing. They support your mental health and reduce anxiety. 

9. Seek support

In addition to therapy, seek support from friends, family, or support groups. Share your experiences and struggles with those who understand you. They can provide additional comfort and encouragement. 

10. Patience and compassion

Understand that progress in therapy can take time. Be patient with yourself. Recognize that healing is a process. Show yourself compassion and acknowledge your efforts and progress. It is no matter how small they may seem. 

Frequently Asked Questions About the Best Anxiety Therapy Techniques

What is the most effective therapy for anxiety? 

CBT is one of the most thoroughly studied and effective forms of therapy for anxiety. It fixates on identifying, understanding, and checking thinking and behavior patterns. 

What do most therapists working to treat anxiety and depression use? 

• Cognitive Behavioral Therapy (CBT)
• Interpersonal Therapy (IPT)
• Problem-Solving Therapy (PST)
• Mindfulness-Based Cognitive Therapy (MBCT)
• Acceptance and Commitment Therapy (Act)
• Dialectical Behavior Therapy (DBT)
• Medication

Can anxiety go away without medication? 

Anxiety can be better without medication for many individuals. It is mainly for those with mild to moderate symptoms. Various non-pharmacological strategies and therapies have proven effective in managing and reducing this mental health dilemma. 

• Cognitive-behavioral therapy (CBT)
• Exercise
• Mindfulness and Medication
• Healthy lifestyle choices
• Support groups
• Stress management techniques

What is the fastest way to resolve anxiety? 

Deep, diaphragmatic breathing can help calm the nervous system and reduce anxiety. Techniques such as the 4-7-8 method can be particularly effective. This method involves breathing for four seconds, holding the breath for seven seconds, and exhaling slowly for eight seconds. 

And now you’re guided on the best ways therapy can help curve your anxiousness. Navigating the world with a tough mental health shouldn’t be normalized. Take steps toward caring for your mind, you deserve it. 

Author Tracy Gorman

I am Tracy Gorman, an experienced writer dedicated to producing compelling and informative content. With a deep understanding of diverse subjects such as lifestyle, beauty, and wellness, I create valuable articles for everyone.