Anxiety disorders are among the most common mental health conditions, affecting over 280 million people worldwide. While anxiety is a normal emotion, anxiety disorders involve excessive, persistent worry that interferes with daily life. Fortunately, many effective therapies are available to help those suffering from anxiety find relief. This article explores some of the main therapy options.
Cognitive Behavioural Therapy
Cognitive behavioural therapy (CBT) is one of the most widely used and researched therapies for anxiety. CBT aims to identify and change unhelpful thought patterns and behaviours that contribute to anxiety. People learn to challenge distorted thinking and replace worrying thoughts with more realistic, positive ones. In addition, they practice relaxation techniques and are gradually exposed to anxiety-inducing circumstances in a controlled and secure environment. They are able to confront their fears and gain confidence as a result of this. CBT is frequently applied to treat generalized anxiety disorder, social anxiety, panic disorder, OCD, and PTSD. It can be done by one person or in a group.
Mindfulness-Based Therapies
Mindfulness-based therapies use meditation, breathing exercises, and yoga to cultivate moment-to-moment nonjudgmental awareness. These therapies help anxiety sufferers get unstuck from worries about the past or future by anchoring their attention in the present. Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are two common programs. A meta-analysis of over 200 studies found that mindfulness-based therapies significantly reduce anxiety. They are beneficial for OCD, social anxiety, panic disorder, generalized anxiety, and social anxiety.
Tapping Therapy
Tapping therapy, also known as Emotional Freedom Techniques (EFT), uses gentle finger tapping on acupressure points while focusing on anxiety triggers. This aims to restore balance in the body’s energy system while diffusing fear. Review studies show EFT for anxiety significantly reduces the symptoms compared to controls. It reduces cortisol levels and stimulates the parasympathetic nervous system. Tapping is easy to learn from a therapist specializing in EFT in London, or you can sign up for online tutorials. Many people find it helpful for relieving anxiety symptoms during stressful situations, so it is definitely worth trying if anxiety is making normal life difficult.
Other Therapies
Many other therapies may benefit anxiety sufferers, though more research is needed:
- Acceptance and commitment therapy (ACT) focuses on accepting difficult feelings while committing to value-based actions. Studies show that ACT reduces anxiety.
- Art therapy, drama therapy, and music therapy allow for the creative expression of emotions. Small studies show they reduce anxiety symptoms.
- Acupuncture may alter brain chemistry to reduce anxiety. Results are mixed, but it is quite safe when performed by a licensed professional.
- Exercise like aerobic workouts and yoga has significant anti-anxiety effects. It can serve as an excellent complement to therapy.
- Connection with others who are going through similar difficulties is provided by support groups. This can combat isolation and provide motivation.
The most effective approach differs for each individual. Frequently, some trial and error is required to select the best treatment or combination of treatments. However, the wide range of options available means that most people suffering from anxiety can find an approach that provides relief.