If you struggle with anxiety or panic attacks, you are not alone. As a matter of fact, it’s the main reason people come to therapy. The good news is that there are many forms of anxiety treatment. You might even be anxious about coming to therapy, and that is normal. In addition, it also helps to talk to someone who is not emotionally involved to help gain a better perspective on things.

There are many benefits to coming to therapy and there are several forms of anxiety treatment. Everyone is different and your therapist will help you find the tools that are best for you.

Benefits of therapy for anxiety treatment

Symptom management

Your therapist can teach you all kinds of tools to help manage your symptoms of anxiety. These symptoms may involve physical sensations, negative thoughts or strong emotions. Learning to cope with these feelings and learning to relax is key.

Improved self-awareness

You might be doing things that are actually making your anxiety worse. We can help you become aware of thoughts or actions that might trigger your anxiety. There also can be a root cause, or previous trauma that may be exacerbating things.

Better interpersonal relationships with anxiety treatment

Does your anxiety get in the way of your relationships? Perhaps you don’t accept invitations from your friends for fear of social situations. On the flip side you might need to work on your boundaries or improve your communication skills.

Improve well-being

Being anxious can be exhausting and take a huge toll on your mental, emotional or physical well-being. It can also impact your sleep, which has a huge toll on mental health. Therapy can lead to an overall better quality of life.

Prevent risk of relapse

Most people who have a panic attack worry about having another one. The fear of a panic attack keeps them in a state of anxiety. Once you learn tools to help you, you are much better armed. You know yourself more and can tell if you are slipping. That is your sign to pull out your tools, so your anxiety doesn’t get out of hand.

Sense of control

People who have anxiety sometimes feel that they are going crazy. I always tell people that if you are having that thought by definition you are not.

Learning why you have anxiety and tools to move forward will help you gain a sense of control over your thoughts, feelings and emotions. This will help you feel better about yourself.

Types of anxiety treatment

Cognitive-Behavioral Therapy (CBT)

Cognitive behavioral therapy helps you to recognize how your negative thinking patterns impact your anxiety. I will teach you the 11 common cognitive distortions that people engage in, and how to combat that negative thinking. In addition there are behaviors that may be impacting your anxiety. There are also relaxation techniques and other tools to help.

Mindfulness for anxiety treatment

Mindfulness teaches you to be present and accepting in the moment without judgment. It allows room for all emotions-pleasant and unpleasant. There are several different tools to learn. It helps to check in on the 5 senses and notice what they are each feeling. Doing so helps you to stay present in this moment at this point in time. There is no room for worrying about the future or the past.

You can also just name the emotion such as anxiety. Perhaps tell yourself that this is my anxiety. When it happens my stomach feels like its in knots and my heart is racing. You can notice these sensations without judgment, as it is the thinking that something is wrong or bad that gets you in trouble.

Mindful self-compassion (MSC)

Mindful self-compassion by Neff and Germer brings in an additional element to mindfulness. It allows you to be kind to your unpleasant emotions and remind yourself that it is OK. These are universal feelings and you are not alone. It is part of the human experience.

Another way to look at this is to ask you what you’d say to a child or loved one if they were struggling in the same way. You’d offer them words of comfort and love. The goal is to offer you those same words.

Relaxation techniques

There are several tools for relaxation such as breathing techniques (breathing meditation, square breathing, 478 breathing). In addition there is guided imagery and progressive muscle relaxation. These can all be found online.

Exposure therapy for anxiety treatment

This is used if someone has a specific fear. What it does is to help you gradually become exposed to whatever you are afraid of. This helps you get used to the feared situation or item over time.

Medication

There are several anti anxiety medications and antidepressants that are helpful for anxiety. It can also help reduce the intensity of some negative thinking patterns so they aren’t getting in the way or your normal functioning.

Group therapy

Group therapy is also helpful and you realize you are not alone. Many people struggle with anxiety and it helps to share your struggles. In addition, you can all learn from each other.

Therapy as a form of anxiety treatment provides you a supportive atmosphere in a place you will not be judged. I always say that therapy is a safe place to land your storm. We will work together to find a game plan with will help you get back to your normal level of functioning. Give me a call at 713-304-6554.

Take care,

Debbie