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Having an occasional bout of anxiety is a natural part of existence, especially considering the unpredictability that life often brings. However, when you notice that anxiety is becoming a pervasive state of being or so extreme you are concerned about your health, it can be an indication of a
mental health disorder .
Anxiety can manifest in several ways. Some have panic attacks, where a sudden burst of intense anxiety can make you feel like you are having a heart attack. Others manage a general anxiety disorder, where they experience a pervasive anxiety that does not seem to go away. There are some who have anxiety that's situational, and they need to uncover the root of their problem to stop their anxiety.
No matter what form of anxiety you have, it can be treated with medicine, therapy, or a combination of both. In this post, we will look at the therapy side of anxiety treatment.
Why therapy for mental health matters Medications can be a valuable tool in managing anxiety. But, because they typically only treat the symptom and not the cause, additional therapeutic interventions are also important. Therapy can help support people with anxiety disorders by providing strategies in managing symptoms, such as relaxation techniques, and uncover the internal causes of the distress.
Through
anxiety psychology , a person has at their disposal a diverse choice of treatments for different types of anxiety. Despite the variety, most of them have one thing in common. Prompt treatment often yields prompt results.
There are different types of ways anxiety is treated. First, let's look at cognitive behavioral therapy or CBT.
CBT for anxiety disorders Cognitive behavioral therapy (CBT) is a form of psychotherapy that focuses on theories of learning and cognition to help people recognize behaviors and thought patterns that contribute to challenges in their mental health. CBT is one of the most extensively researched forms of therapy due to its unique reputation in being able to
produce positive changes in clients , especially those managing anxiety or depressive disorders. The goal of cognitive behavioral therapy is to
help people identify and modify maladaptive lines of thinking and negative behaviors through positive behavioral changes and restructuring thought patterns. Thus, a professional therapist trained in CBT can help clients with pervasive anxiety uncover the thought patterns and behaviors that may contribute to the reoccurring symptoms.
Generalized anxiety learnings One of the themes of CBT is thought challenging or cognitive restructuring. This is when you look at the thoughts and feelings you believe help to intensify your
anxiety , and then you replace them with thoughts that are more positive. Take the following for an example:
First, you carefully take note of the negative or anxious thoughts that arise. For example, say you have anxiety about flying. Planes are quite safe, but you are still afraid the plane will crash. Figuring out your negative thoughts about flying, and what you thought about when you became anxious, can help you figure out why you're having such a problem.
Once you have identified your thoughts, you question them. Look at the evidence that proves your thoughts are irrational and challenge them by weighing in the pros and the cons.
Once you have challenged the negative thoughts, you can learn how to replace them with positive and rational thoughts. You can do that be reciting calming words, thinking nice thoughts, and doing other things that can help you feel more at ease when you think of something negative.
Restructuring your neural thought processes takes more than just realizing that your thoughts are a bit irrational, however. Many people know that their fears are irrational, but they still have anxiety over them. Recognizing and changing these patterns does not happen overnight. Fortunately, with the help of a therapist, you will find that with time you are able to identify and recover from anxiety.
CBT is a valuable treatment and one that can be used to treat many mental disorders. Now, let's look at exposure therapy.
What is exposure therapy?
When something gives you anxiety, such as a fear of heights, your first instinct is to avoid the source of the fear. You may avoid high places wherever you can, even if it means inconveniencing yourself. Sometimes, what fuels your fears can be easily avoided, but other times, you may discover that you need to face these fears to live the best life possible. This is where exposure therapy can help.
Alongside cognitive behavioral therapy, some therapists may advise using
exposure therapy to help manage symptoms and causes of anxiety. This therapy involves confronting your fears in a gradual, repeated manner under the supervision of a professional who also guides you in relaxation techniques.
Exposure therapy can be an effective therapy due to the concept of
systematic desensitization , a process consisting of gradual exposure to a stressor or fear while being guided to relax. If you are scared of spiders, your counselor is not going to throw you into a pit of spiders to confront your fears. That would traumatize you. Instead, they may expose you gradually to help confront your fears.
For example, your counselor may first guide you through a series of relaxation exercises, such as
progressive muscle relaxation or breathing techniques . Then they may show you photos and videos of spiders while tasking you with one of these learned skills. Next, your therapist may ask you to observe a live spider in a jar. Eventually you might even handle a large non-venomous spider. You will work your way up until you are desensitized to spiders while using relaxation techniques throughout the process. Using these breathing techniques and other coping mechanisms can keep you calm as you confront your fears and help to reduce the amount of anxiety you have.
The therapist may also help you by creating a plan to be gradually exposed to your fears. For instance, treatment for the fear of heights may begin by looking at pictures and progress to standing at a high place. The plan and goals should be clear from the beginning in order for you to succeed.
Once you have created your plan, you and your therapist will work together to accomplish each step. You go through each step until you no longer feel any anxiety. If you are still having panic attacks over photos, you won't be able to face the real thing until you can overcome your fear of what is not there.
Other relaxation techniques and therapies
In addition to exposure therapy or CBT, you can reduce the amount of anxiety you experience in many other ways, including:
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Exercise Exercise can reduce the amount of stress and anxiety you have and improve your overall health. You do not need to be an athlete to receive the benefits of exercise. Just 30 minutes 3 days a week can help you out.
Mindfulness meditation Mindfulness meditation is designed to bring you into the present moment. Rather than focusing on what may happen in the future (which can lead to anxious thoughts), you focus your mind on what is happening right now at this moment.
Biofeedback therapy Biofeedback therapy is a technique that allows you to control involuntary bodily functions like heartrate and muscle tension to help calm your anxiety. This is when you measure your heart rate, breathing, and how tense your muscles are when you have an anxiety attack. By realizing how much your body responds to anxiety, you can work to reduce it.
Healthy life choices Live a healthy lifestyle. Some people may turn to drugs and alcohol to reduce their anxiety. While this may seem to relieve anxiety symptoms in the moment, it will end up backfiring. In the end, these substances can make your problems much worse. Instead, choose an uplifting new activity like hiking in nature, painting, or a dance class.
Identify and remove stressors
Get rid of stressors. If there are certain people who are stressing you out, do not be afraid to let them go. For example, someone who is treating you badly does not deserve to be with you. If work is the cause of stress, identify the cause, and talk with someone in charge who can help mitigate the situation. In this case, seeking support from an
anxiety therapist can help you identify stressors you may not be completely aware are contributing to the feelings of anxiety you are experiencing.
Expand your knowledge Study more about how anxiety works. You can gain this knowledge through your therapist or your healthcare provider. You also expand your knowledge by looking at anxiety resources online or at your local library. Getting to know the physiological and psychological causes of anxiety and different ways to manage it through peer-reviewed and accurate research can empower you in many ways.
Build a network Talk to people managing similar issues. There are several support groups online and in-person where you can work through and find solutions for anxiety.
Counseling can help Contacting a
therapist is often the first step in improving your mental well-being and learning how to manage anxiety. If you are having a difficult time finding a therapist locally or simply do not have the time to go to and from appointments, consider online therapy. Research shows that online therapy can play a significant role in reducing anxiety symptoms. For example,
one study found that online therapy was just as effective than traditional in-person sessions , with participants in the online group showing continued symptom reduction three months after treatment.
Through MyTherapist’s online platform , you will find counselors who are fully licensed, which means you can trust they are in good standing within the medical community and respected leaders in their fields. BetterHelp’s mental health professionals are available when you need them most and in the manner you prefer to meet, whether it be through video chat, by phone, through text messaging therapy, or via e-mail therapy. You will not have to sit in a waiting room or deal with commuting to a therapist’s office.
Takeaway In the end, there is no magic cure for your anxiety. However, this does not mean there is no treatment for anxiety-related disorders. There are several options available to you, including medication, psychotherapy, and alternative interventions, such as meditation and relaxation techniques. One of the best ways to regain control of your life when it has been taken over by anxiety is through therapy. Online counseling is supported by research to help people improve their mental health and anxiety symptoms . If you want to manage your anxiety, know that you can reach for the support of a mental health therapist to guide you through the process.