Types of Psychotherapy for Anxiety and How to Choose One

Psychotherapy involves speaking with a mental health professional to help you better identify, understand, and resolve any behaviors, thoughts, and emotions that may be impacting your mental well-being.

A registered specialist may use a wide range of theoretical and clinical frameworks to help you work through negative thought patterns, underdeveloped coping skills, and deeply ingrained unconscious beliefs.

Psychotherapy is particularly effective for managing psychiatric disorders and other mental health symptoms. But there are several different approaches, each of which may be better suited for your individual needs. There’s no one-size-fits-all therapy for anxiety.

Keep reading to learn more about the seven most common approaches of psychotherapy and how to choose the best option for you.

Cognitive behavioral therapy (CBT)

Cognitive behavioral therapy (CBT) is the most widely used evidence-based intervention for treating anxiety.

CBT interventions for anxiety focus on helping you change unrealistic beliefs about the likelihood and true cost of anticipated harms by using various cognitive and behavioral (e.g., exposure) techniques.

A 2018 reviewTrusted Source found that CBT was an effective intervention for anxiety-related disorders compared with a placebo. In particular, researchers found that CBT was most effective for treating:

• obsessive-compulsive disorder (OCD)

• generalized anxiety disorder (GAD)

• acute stress disorder

CBT is typically used short term (once a week for 3 to 5 months), and is focused on the specific issue you want to address. But the timeframe can be based on the therapist’s judgement.

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Acceptance and commitment therapy (ACT)

Acceptance and commitment therapy (ACT) is based on the idea that painful thoughts and feelings are part of the human condition and that trying to avoid or control them only causes more harm.

ACT may help you develop greater psychological flexibility by teaching you to accept your difficult thoughts and feelings in a nonjudgmental way. You also learn to take action on your values, even in the midst of your painful feelings.

ACT therapists use various mindfulness techniques as well as behavior-changing strategies.

It’s often used in conjunction with other forms of therapy and can be delivered in either individual or group settings. ACT can be used as a short-term intervention or extended over a longer period.

Exposure therapy

Exposure therapy is a type of CBT that gradually exposes you to the ideas or objects that trigger your anxiety or fear. This is done in a controlled and supportive environment so you can learn to manage your anxiety and reduce avoidant behaviors.

Exposure therapy can be particularly effective for the following conditions:

• specific phobias

• panic disorder

• social anxiety disorder

• OCD

• post-traumatic stress disorder (PTSD)

OCD and PTSD are no longer categorized as anxiety disorders in the Diagnostic and Statistical Manual of Mental Disorders, 5th edition, text revision (DSM-5-TR), but both disorders tend to feature high levels of anxiety.

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Mindfulness-based cognitive therapy (MBCT)

Mindfulness-based cognitive therapy (MBCT) is a type of CBT that combines mindfulness meditation with traditional CBT techniques to help you manage negative thoughts and emotions, such as anxiety.

It’s typically done in a group setting, but can also be done individually.

During MBCT, you learn how to:

• pay attention to the present moment in a nonjudgmental way

• identify and challenge negative thought patterns

• recognize and manage anxiety symptoms, such as rapid breathing, tension, and racing thoughts

MBCT can be effective for many types of anxiety disorders and is often used with other treatments, such as medication or other types of therapy.

Psychodynamic therapy

Psychodynamic therapy is based on the idea that many of our thoughts, feelings, and behaviors are driven by unconscious forces, including our past experiences and repressed emotions.

During psychodynamic therapy, you work to resolveTrusted Source these unconscious conflicts, feelings, and behaviors and learn to make more intentional and healthier decisions.

Psychodynamic therapy typically involves exploring your thoughts, feelings, and behaviors as well as your dreams and other unconscious processes.

Dialectical behavior therapy (DBT)

Dialectical behavior therapy (DBT) is a type of therapy that combines individual therapy with group skills training. DBT helps you develop emotional regulation, interpersonal relationship skills, and problem-solving abilities.

DBT therapists use mindfulness techniques, such as deep breathing and progressive muscle relaxation, to help relieve anxiety in the present moment.

Some research suggests that DBT may be effective for managing a wide range of conditions, including:

• borderline personality disorder (BPD)

• depression

• anxiety disorders

• substance use disorders

• PTSD

Interpersonal psychotherapy (IPT)

Interpersonal psychotherapy (IPT) is a type of therapy that focuses on improving your relationships and social functioning. While not specifically designed to treat anxiety, IPT can be an effective intervention if your anxiety is related to your relationships or social interactions.

IPT can help you identify and work through problems regarding your communication skills and social functioning, which can reduce anxiety and other mental health problems.

How to choose the best type of therapy for you

Choosing the best type of psychotherapy for managing anxiety may be difficult, especially since several factors are often involved in anxiety.

Mental health specialists, such as psychologists and psychiatrists, often employ a combination of approaches during therapy sessions, making it challenging to choose a specific type without clinical expertise.

For instance, if your anxiety is driven by relationship stress and unhealed past traumas, then a combination of IPT, psychodynamic therapy, and CBT may be beneficial for you.

To get started, consider speaking with a mental health professional. During the initial consultation, they will ask you about why you’re reaching out and what type of support you might expect from them. They will also talk with you about their treatment approach and how they might be able to support you.

It’s important to remember that it can sometimes take trial-and-error before finding a mental health therapist that works for you.

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The bottom line

If you live with anxiety, therapy can help you work through your negative thought patterns and learn new coping skills.

There are many types of psychotherapy, and depending on the root of your anxiety, you can find an effective option that best suits your needs and personal preferences.

Fonte:https://www.healthline.com/health/anxiety/psychotherapy-for-anxiety#takeaway