7 Treatment Options to Conquer Anxiety
Treatments
1. Cognitive Behavioral Therapy (CBT)
CBT is the most effective form of psychotherapy for generalized anxiety disorder. It is the most widely-used therapy for anxiety disorders. Research has shown it to be effective in the treatment of panic disorder, phobias, social anxiety disorder, and generalized anxiety disorder, among many other conditions.
Trajectories of Change in Well-Being During Cognitive Behavioral Therapies for Anxiety Disorders: Quantifying the Impact and Covariation With Improvements in Anxiety — Read now
2. Exposure Therapy
As the name suggests, exposure therapy exposes you to the situations or objects you fear - slowly. The idea is that through graduated exposure to the things that trigger anxiety, you’ll feel an increasing sense of control over the situation(s) and your anxiety will diminish. The exposure is done in various ways: (1) your therapist may ask you to imagine the anxiety-provoking situation(s) or thing(s); (2) you may confront them in real life; or (3) you experience them via virtual reality. Exposure therapy is typically accompanied by relaxation techniques (e.g. deep breathing) which help to better manage fear and anxiety while being exposed. Exposure therapy may be used alone or it may be conducted as part of cognitive behavioral therapy.
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3. Exercise
Exercise is a natural stress reliever and anxiety reliever. Research shows that as little as 30 minutes of exercise three to five times a week can provide significant anxiety relief. To achieve the maximum benefit, aim for at least an hour of aerobic exercise on most days.
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4. Relaxation Techniques
Relaxation techniques such as mindfulness meditation, progressive muscle relaxation, diaphragmatic breathing, and yoga are all tools you can use to manage anxiety. When practiced regularly, these techniques can reduce anxiety and increase feelings of emotional well-being.
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5. Biofeedback
Biofeedback uses sensors that measure specific physiological functions—such as heart rate, breathing, and muscle tension—to teach you to recognize your body’s anxiety response and learn how to control it using relaxation techniques.
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6. Hypnosis
Hypnosis is sometimes used in combination with CBT for anxiety. While you’re in a state of deep relaxation, the hypnotherapist uses different therapeutic techniques to help you face your fears and look at them in new ways.
Hypnotherapy: A Case of Anxiety Person Who Doesn’t Want to Use Medication — Read now
7. Medication
In some cases, medication is prescribed for anxiety disorders. Both anti-anxiety medications (e.g. Busprione) and certain antidepressants are used to treat anxiety disorders. In limited circumstances, your doctor may prescribe other types of medications, such as sedatives, also called Benzodiazepines, or Beta Blockers. These are meant to be short-term relief of anxiety symptoms and are not intended to be used long term due to their addictive properties.
Mental Health Medications — Read now