Choosing the kind of psychotherapy and therapist you want gets very confusing – almost like shopping! There are so many options to choose from. What do you do? What do you choose? Keep reading to explore:

• What Type of Psychotherapy is Best for Anxiety? 
• 3 Main Alternative Treatments for Anxiety
• And much more

What Type of Psychotherapy is Best for Anxiety?  

It depends. There are a couple of things to consider when it comes to choosing the best kind of therapy for you:

1. Your Symptoms and Goals 

The first and most important thing is to think about what you want to talk about in therapy. Take the time to note a couple of your main issues. What things are bothering you right now? What do you want to talk about with your therapist? For instance, you might want to talk about your:

• Constant fear about everything and difficulty controlling it
• Fear about staying trapped in places
• Phobia(s)
• Panic Attacks 
• Fear of interacting with others and getting judged by them

Once written down, you can search for therapists in your area who are experts in the symptoms you are experiencing. Have a look at their profile, book a session, and assess whether they are the right fit for you. 

2. The Type of Anxiety You’re Experiencing 

While being comfortable with your therapist is the most important factor when choosing your fit, research has found some types of therapies to be effective for each kind of anxiety concern. 

There are different types of anxiety-related concerns that we can classify. Let’s take a look at some of the examples:

1. Generalized and Social Anxiety 

Your mental health professional might talk to you about generalized anxiety if you find yourself constantly worrying about a lot of things. You might also find it very difficult to control your worrying thoughts. 

Social anxiety focuses on the intense fear of being judged by others. The fear of being negatively judged for everything you do makes it difficult for people to socially interact with others. 

Scientific research tells us that Cognitive Behavioral Therapy (CBT) is very effective against generalized and social anxiety. The focus in this kind of therapy will be on your thought patterns, feelings, and resultant behaviors that cause you to become anxious and stressed. 

2. Panic Attacks 

Panic attacks can be defined as a sudden surge in fear which is usually followed by a lot of physical symptoms that make you uncomfortable. You might feel your heart racing, shortness of breath, shivering, sweating, and a lot of other things, 

While Cognitive Behavioral Therapy (CBT) is effective against panic attacks, working with mindfulness interventions is very effective, especially when you’re experiencing a panic attack. 

Panic attacks often make you feel like you have lost control over your mind and body. Mindfulness tries to help you focus on the present and your surroundings, increasing your sense of control and giving your mind the time to process everything in a non-judgemental manner. 

3. Phobias 

Phobias are defined as an irrational and very intense fear about something – this could be an object, animal, place, or situation. 

Calling it irrational simply means that you might not have a great understanding of how the fear developed. Also, the fear and resultant discomfort or avoidance are much greater than the actual danger presented by the thing you fear. 

The most effective kind of therapy for phobias is considered to be exposure therapy. You will be able to face your fears at the end of it! 

This kind of therapy gradually exposes you (hence the name “exposure”) to your fear in little and manageable doses. You will gradually be able to remain exposed to more and more of the fear. 

3. Your Preferences 

It is very important to know what kind of therapist will be the right fit for you. Sure, qualifications do matter, but there is so much more to think about:

Would you feel more comfortable with someone who identifies as a male? Female? Maybe neither? What kind of race or ethnicity would you want them to belong to (if you have any preferences)? How much can I afford?

Would you prefer to have sessions in person? Online? Maybe both ways? Do you have a certain therapy you would want to experience?

Consider these and some other factors when finding the best fit for you.  

3 Main Alternative Treatments for Anxiety

1. Medication

Medicines, apart from psychotherapy, are the most common method for treating anxiety concerns. You can be given different kinds of medicines, depending on the kind of anxiety you are experiencing. 

Consider talking to your doctor for more information about what is the right fit for you.

 2. Self-Help Resources

Not everyone feels comfortable in therapy, many might have a difficult time affording it. Self-help resources are available online in the form of books, handouts, and informational brochures to help you understand your concerns and how you can help yourself from any place that is comfortable for you. 

3. Relaxation Techniques

Relaxation techniques can include different things such as deep breathing, mindfulness, yoga, meditation and even exercise for some! 

Some of these methods, for example, deep breathing and yoga,  focus on what you are feeling in your body and help it relax. Other methods try to help your mind, like mindfulness.

These techniques can be used in combination with all of the other anxiety treatment options we have talked about. 

Conclusion 

Anxiety can be difficult to experience and even more painful when we feel a loss of control because of it. Finding out what you need to work on, the kind of therapist you’d prefer and the specific kind of anxiety you have will help you determine the best psychotherapy fit for you.

If psychotherapy isn’t up to your speed, don’t worry! Alternative methods include medication, self-help and even relaxation methods to take the edge off of the experience.