How to treat an anxiety disorder

Anxiety disorders are some of the most common mental health conditions, affecting approximately 19.1% of adults in the U.S. each year. Left untreated, anxiety disorders can increase your risk of depression, substance misuse, and other psychiatric concerns. But untreated anxiety can also negatively affect your physical health, too. It has been associated with heart disease, migraines, digestive problems, and other medical conditions.

While there’s no cure for anxiety disorders, they can be managed with the right support. For most people, this involves a combination of self-care, therapy, and medication, if needed. The effectiveness of anxiety treatment can vary based on the severity of a person’s symptoms and other factors like their behavioral strengths. 

By consistently engaging with care, following their provider’s recommendations, and having a strong support system, many people can control their anxiety and live healthy, balanced lives.

Therapy for anxiety disorders

There are several different types of anxiety disorders. So the therapy that might be most helpful for you will depend, in part, on your exact diagnosis. Your provider can help you decide which approach is best for you.

However, the following therapies are some of the most effective for treating anxiety disorders:

• Cognitive behavioral therapy (CBT): CBT can help you overcome anxiety by identifying and challenging negative ideas or beliefs. In highlighting these unhelpful patterns, CBT can help you reframe the negative thoughts driving your anxiety and adopt healthier coping strategies. 
• Dialectical behavior therapy (DBT): DBT is a subtype of CBT that focuses on mindfulness, stress tolerance, and self-acceptance. Rather than strictly focusing on cognitive processes, DBT encourages people to develop the coping skills they need to regulate their emotions and change their behavior.
• Acceptance and commitment therapy (ACT): ACT encourages people to see their anxiety as a neutral part of themselves. So rather than struggling to eradicate or control their anxiety, ACT focuses on acceptance and adopting behaviors that reflect a person’s values.
• Exposure therapy: In exposure therapy, people gradually engage with whatever triggers their anxiety. For example, if you have social anxiety disorder, you might picture or imagine yourself in a group setting or a crowded space. In doing so, the trigger may have less of an effect over time. 
• EMDR (Eye movement desensitization and reprocessing): EMDR is a technique that can reduce anxiety by helping people change emotional responses to past traumas. EMDR uses bilateral eye movements to encourage the brain to reprocess painful memories and create new, positive associations. 

Medication for anxiety disorders

Medication can be a helpful addition to your anxiety disorder treatment plan. But according to the American Psychological Association (APA), it might not be a fit for everyone. While anti-anxiety medication and antidepressants can bring relief for some, research shows that therapy is generally more effective and adding medication doesn’t necessarily increase the efficacy of therapy. 

If you’re curious about using medication to treat your anxiety disorder, talk to your provider about whether this option is right for you.

Self-management techniques for anxiety

People with clinical anxiety disorders typically require professional help to manage their condition. So if your anxiety is negatively affecting your ability to function, don’t hesitate to ask for help.

But if you’re not experiencing severe anxiety, there are a variety of self-management strategies you can use to strengthen your mental health. 

• Challenge your thoughts. When an anxious thought arises like, “I just know I’m going to fail my exam,” ask yourself, “Is this true?” Often, when you look for real evidence, you’ll see that your anxiety is coming from a thought that isn’t valid. For example, in this case, maybe you’ve been studying for hours and aren’t really at risk of failing your exam.
• Schedule some time to worry. With anxiety, worrying can get out of hand. So if you’re struggling to manage your fears, give yourself a set amount of time to think about them. When that time is up, move on to other things. Giving yourself some worry time might be easier than trying to stop worrying completely.
• Take a breath. Breathing exercises can help relax your mind and body when anxiety flares. Just inhale slowly, count to six, and pause. Then, slowly exhale to the count of six. You can do this simple activity anytime, anywhere. 
• Do something fun. No matter your interests, making time for something fun can help reduce anxious thoughts. Maybe that’s riding a bike, making art, cooking, hiking, or playing with your pet. Just try to make a little time for yourself every day. 
• Get grounded. When worries flood your mind and anxiety symptoms take hold, ground yourself in your body. You can do this by tuning into your five senses. Ask yourself what you can hear, taste, touch, see, and smell. You can repeat this exercise until you start to feel better. 
• Engage with your triggers. Think about the things, people, or situations that make you feel anxious. Avoiding them completely may allow your anxiety to persist. So, instead try slowly engaging them in ways that don’t overwhelm you. Start small — even just picturing the trigger in your mind — sit with the thought for a moment, and slowly extend this process over time.
• Tackle the problem. If you feel anxious and overwhelmed due to a problem that feels too big to solve, try to break it down into parts. Taking small, realistic steps toward a solution can help you feel empowered, capable, and less anxious.

Find care with Rula

Anxiety disorders are some of the most common mental health conditions, affecting millions of people around the world. While they can negatively affect your well-being in many ways, they’re also treatable. With the right support, you can get your worries under control and significantly improve your quality of life.

Whether you need therapy, medication, or both to manage your mental health, Rula can help. With our extensive network of over 10,000 providers, we can connect you with a therapist and/or psychiatrist who takes your insurance in just a few clicks. No matter the issue you’re facing, with Rula, you can access the specialized care you deserve and meet with a provider via live video as soon as tomorrow.

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