Symptoms of anxiety disorders can interfere with daily life activities, such as performance at work, being in social gatherings, and relationships. In severe cases of anxiety, there might be a feeling of intense fear in common situations, a preference for isolation, or a refusal to leave their homes. Psychotherapy, also known as talk therapy or psychological counselling, is a therapy where a therapist helps to reduce the patient’s anxiety symptoms. This can be an effective treatment for anxiety. Psychotherapy of different types can be used for treating anxiety. Let us delve into and learn about some common approaches.
Cognitive Behavioural Therapy (CBT)
Cognitive-behavioural therapy, or CBT, is a generally accepted evidence-based form of psychotherapy for treating anxiety disorders. It is a short-term (once a week for 4 months) therapy and is based on the specific issues the patient wants to address. It generally focuses on teaching the patient particular skills to improve their anxiety symptoms and gradually return to the routine activities that they have been avoiding because of their anxiety.
A 2018 review of 41 studies has suggested that cognitive behavioural therapy is a powerful intervention for anxiety disorders compared with a placebo. (1)
One of the most pivotal roles included in CBT is exposure therapy, in which patients are gradually allowed to encounter the situation or object that triggers their anxiety. This builds confidence in them, and they can manage the situation and also their anxiety symptoms.
Mindfulness-Based Cognitive Therapy (MBCT)
This type of CBT integrates mindfulness meditation with standard cognitive behavioural methods. MBCT helps patients manage negative thoughts and emotions, including anxiety. Although it is typically conducted in a group setting, individual therapies can also be provided.
Mindfulness-based cognitive therapy can be useful in managing different types of anxiety disorders. It is regularly used alongside medications and various other therapies.
Patients are made aware of various ways to remain fully engaged with the present, how to identify and challenge negative thought patterns, and manage different symptoms of anxiety, including tension, racing thoughts, and rapid breathing.
Acceptance and Commitment Therapy(ACT)
We can’t deny that painful thoughts and feelings are part of the human condition and that anyone trying to control or avoid them only causes more suffering. This is the main idea behind Acceptance and Commitment Therapy (ACT).
ACT will teach you how to develop greater psychological flexibility. ACT teaches you how to accept your dreadful thoughts and feelings nonjudgmentally. In addition to this, it also teaches how to act on your values, even amidst the painful feelings.
ACT therapists combine different mindfulness techniques along with behaviour-changing strategies. Mostly, Acceptance and Commitment Therapy is combined with other forms of therapy and can be delivered in group or one-on-one sessions.
Exposure Therapy(ET)
Exposure therapy is an interesting therapy! It functions as a specialised type of cognitive behavioural therapy that gradually exposes the patient to the objects or ideas that trigger their fear or anxiety. However, this is done in a controlled and supportive environment that makes you learn several ways to deal with anxiety and reduce avoidant behaviours.
Exposure therapy benefits individuals with conditions like social anxiety disorder, specific phobias, panic disorder, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).
Dialectical Behavior Therapy(DBT)
Dialectical behaviour therapy (DBT) aids us in working on our emotional regulation, problem-solving skills, and interpersonal relationships. This psychotherapy involves both one-on-one sessioand as group-based skills training.
Deep breathing and Progressive muscle relaxation techniques are some of the potential mindfulness techniques used by therapists. They perform these therapies on their patients to aid in relieving current symptoms of anxiety.
According to a study in 2020 that compared the effectiveness of Cognitive behavior therapy with Dialectical behavior therapy in 68 participants with general anxiety disorder, it was found that CBT was better at reducing anxiety and depression, while DBT works effectively at improving emotional regulation and mindfulness. (2)
Arts and Music Therapy
“Arts and music are vital supports, not optional extras, especially for individuals with anxiety.” These therapies help manage anxiety by offering a non-verbal outlet for expression, enhancing relaxation, and redirecting focus away from racing thoughts.
There are similarities and differences between Art therapy and music therapy. They are similar in the form that they both provide enough relaxation to individuals with anxiety. Creative activities like drawing or sculpting come under art therapy, that help in processing emotions and improving self-awareness. However, music therapy involves the patient listening to or creating music to reduce stress hormones and also physical tension.
Art therapy for anxiety encourages mindfulness, redirects focus, facilitates expression, and promotes insight, while music therapy reduces the physical symptoms of anxiety, regulates mood, promotes relaxation, and builds coping skills.
Art and music therapy work go hand in hand as a complementary treatment alongside other traditional treatments for anxiety. The most notable feature of these therapies is that they are effective for everyone and do not require artistic talent.
Interpersonal Psychotherapy(IPT)
Interpersonal psychotherapy (IPT) is not specifically aimed at addressing anxiety disorders; however, it can be a powerful intervention if your anxiety is related to your relationships or social interactions. So, IPT focuses on improving your relationships and proper social functioning.
Psychodynamic Therapy
This therapy for anxiety is based on the fact that many of our thoughts, feelings, emotions, and behaviours are driven by specific unconscious forces, including our past experiences. The therapy often involves exploring your own thoughts, feelings, emotions, behaviours, and also your dreams and other unconscious processes.
How Does Therapy Help With Anxiety?
Therapy is beneficial for individuals with anxiety because it helps them identify and change negative thought patterns, address underlying problems, learn effective coping skills, and receive essential support and guidance.
Final Thoughts
Psychotherapy can be effective for those living with anxiety since it helps them work through their negative thought patterns and learn new, healthy coping skills. We already discussed the many types of psychotherapy. Based on your root cause of anxiety, you can find the most effective one that suits your needs.
