Treatment For Anxiety: First, Take Five Deep Breaths And Pick Up The Phone.

As I've mentioned previously, anxiety can present differently in different individuals.  In other words, your anxiety may look very different from a friend's anxiety--and yet, you may both be anxious.

Because anxiety can limit behavior or result in behavior that others may find unusual, when talking with your therapist you may be tempted to minimize or omit information about your behaviors or thoughts because you're embarrassed or ashamed. Even if you know and fully understand that your behavior is irrational, you may find yourself continuing that behavior, because your anxiety is so strong.

I encourage you to be candid with your therapist. Good therapists won't judge or chastise you. They'll work from a place of compassion and professionalism.

So, what methods are used to treat anxiety?

There are many effective methods used in the treatment of anxiety.  Your therapist may use one or a combination of several of these treatment methods:

Cognitive Behavioral Therapy (or CBT). Just as the name implies, this therapy focuses on thoughts (cognitions) and actions (behaviors). The goal of this work is to help you identify and challenge negative thinking patterns and irrational beliefs that may be fueling your anxiety.

Exposure Therapy. Working with your therapist, this therapy helps you confront your fears in a safe, controlled environment.  Through repeated, sometimes graduated exposures, either in real or imagined settings, you will 1.) gradually gain a greater sense of control, 2.) gain experience that negates or disproves your irrational thoughts, and 3.) help you face your fears without being harmed. All of these therapeutic experiences are designed to help diminish anxiety.

Medication. Anxiety medications, known as anxiolytics, are prescribed and monitored by a physician, preferably a psychiatrist.  Medication has been found to be most effective with behavioral therapy(CBT).

Complimentary Treatments.
In addition to traditional therapy, several complimentary treatments have been found to be effective in reducing anxiety, including:

Exercise. Called the "natural stress-buster," regular aerobic exercise three times a week for 30 minutes has been shown to provide significant anxiety relief.  Best results have been attained with one hour of aerobic exercise daily.  Of course, check with your physician before beginning any exercise regimen.

Relaxation Techniques. These include mindfulness exercises, meditation, progressive muscle relaxation, controlled breathing and visualization.  These have been found to lower anxiety and increase emotional well-being.

Biofeedback. In biofeedback, sensors attached to your body measure specific biological functions: heart rate, breathing and muscle tension.  Watching these measures in real time helps you to be aware of and learn how to control the body's anxiety responses through specific relaxation techniques.

Hypnosis. Some studies suggest this therapy to be useful in combination with CBT.

So, how long does treatment take? Results, as in any therapy, are not instant.  Because your anxiety and your symptoms are unique,  there are no cookie-cutter treatments.  What does help is a cooperative therapeutic relationship with your therapist. Together, you and your therapist can formulate your treatment plan, monitor the results, and make adjustments in your treatment as needed. While there are no guarantees, some research indicates that some successful treatment methods show improvement within 8-10 sessions.

One thing is certain: your therapist's work with you is designed to lower anxiety, not add to it.  If you're suffering from anxiety, making that first call to begin therapy can be difficult--but not impossible. So, take five deep, slow breaths and--when you're ready--pick up the phone.

Thanks for listening.