Therapy Techniques For Anxiety
Therapy can be a huge asset if you suffer from anxiety. Not only does it give you tools for managing your condition, but it may even prevent future episodes from arising.
Therapy differs from medication in that it provides specific and concrete skills for managing anxiety. Furthermore, therapy helps you recognize triggers and understand your reactions so you don’t become overwhelmed by them in the first place.
Cognitive behavioral therapy (CBT) is a widely-used psychotherapy for anxiety that’s effective in treating various disorders like social anxiety, panic disorder, phobias and posttraumatic stress disorder (PTSD). In CBT, psychologists use techniques to teach you how to recognize and alter the thoughts and behaviors causing your stress.
The therapy session begins by teaching you to recognize negative ways of thinking, so that you can challenge them and break free of the cycle of worry and fear. It may also include learning relaxation techniques like meditation or breathing exercises.
A therapist can assist you in compiling a list of your anxiety triggers and ranking them according to severity. Then, they’ll gradually expose you to those triggers until you feel less anxious about them.
Facing your fears can be a frightening thought, but it’s essential to remember that the process will help you conquer your anxiety. Sometimes you may feel worse before feeling better – this is part of the healing process and an indication that you are progressing in this area.
Other therapies that may assist in managing anxiety include biofeedback, hypnosis and mindfulness therapy. Some of these approaches work alongside CBT while others stand alone as treatments.
Biofeedback: This technique utilizes sensors that monitor your heart rate, breathing, and muscle tension to teach you how to manage your anxiety symptoms. When used regularly, this type of therapy can reduce feelings of fear and enhance sleep quality.
Hypnosis: A hypnotherapist can guide you through relaxation techniques while discussing your anxiety with you. This approach has been particularly successful for PTSD patients and individuals with low self-esteem or negative beliefs.
ACT: This therapy encourages you to accept your thoughts and feelings as normal, not indicative of weakness or failure. It can also help reframe negative thoughts so they no longer control your life.
Through ACT, you’ll also gain the skills to recognize and release shame related to your anxiety symptoms. This is essential as anxiety often stems from unresolved issues and emotions that you don’t even realize exist.
Schema therapy: This form of therapy assists in breaking down maladaptive thinking patterns and behaviors that often develop after adverse experiences in childhood. It’s typically used for PTSD, but may also be beneficial if you are struggling with any kind of trauma-related anxiety.
Therapy options to manage anxiety vary based on the disorder, so it’s essential to find one tailored specifically for you. While it may take several sessions before you notice a difference in your levels of anxiety, therapy has proven more successful over time than medication alone.