Effective Anxiety Management: Evidence-Based Approaches

Evidence-based anxiety management combines proven therapeutic approaches like cognitive behavioral therapy, exposure therapy, and acceptance commitment therapy, delivered by licensed mental health professionals to effectively reduce anxiety symptoms and improve quality of life through structured psychological interventions.

Does your mind race with endless 'what-ifs' that just won't quiet down? Anxiety management isn't about eliminating these natural feelings—it's about learning proven strategies to transform overwhelming worry into manageable moments, and our evidence-based approaches can show you how.

Managing Anxiety Through Evidence-Based Approaches: Effective Methods For Improving Mental Health

Understanding anxiety disorders

A moderate amount of anxiety about things like upcoming deadlines or preventable accidents can help you prepare better for life’s ups and downs. Though you might be able to find better ways to manage these feelings, getting rid of them entirely may not be possible or desirable.

Anxiety treatments can include psychological approaches, such as cognitive-behavioral therapy, as well as other therapeutic methods. In some cases, especially for patients with severe symptoms, combining different therapeutic approaches may be the most effective strategy. Certain kinds of personal habits, like incorporating consistent exercise and nutritious foods, may also help reduce anxiety.

Impacts on physical and mental health

Anxiety disorders can involve intense anxious feelings that may persist for unusually long periods. They can have a serious negative impact on your quality of life. The mental symptoms of anxiety—including excessive worry, cognitive impairment, and confusion—can impact your social, occupational, and personal life. In addition to challenges related to mental health, issues with physical health can arise out of anxiety. An anxiety disorder can cause muscle tension, impact sleep quality, and create gastrointestinal distress.

Risk factors for anxiety disorders

While the exact causes of anxiety disorders are unknown, it is thought that several risk factors can contribute to their development. These include a family history of anxiety, an underlying medical condition (e.g., cardiovascular disease), the use of recreational drugs, elevated stress levels, and traumatic experiences (e.g., the loss of a loved one).

If you are struggling with substance use, contact the SAMHSA National Helpline at 1-800-662-HELP (4357) to receive support and resources. Support is available 24/7.

Therapeutic treatment often provides significant relief of the symptoms of these disorders. The American Psychological Association (APA) reports that most people who receive therapy for anxiety decrease or overcome their symptoms within a few months of treatment.

Types of anxiety disorders

Anxiety disorders fall into several categories that can have very different symptoms and causes. The most effective treatment for anxiety may depend on the specific disorder you have. These conditions include:

Generalized anxiety disorder (GAD)

GAD involves severe feelings of worry and dread that persist throughout day-to-day life. These emotions may be “free-floating” and unconnected to specifics, or they can involve exaggerated anxiety about typical stressors such as work, relationships, and responsibilities.

Separation anxiety disorder

Characterized by nervousness and worry at the prospect of parting with a loved one, separation anxiety disorder can cause an individual to become excessively concerned about the well-being of the subject of their apprehension. People with this anxiety disorder may avoid leaving home because of their fear of separation.

Social anxiety disorders (SAD)

Also sometimes called “social phobia”, SAD is characterized by an unrealistic fear of being rejected, judged, or humiliated in social situations. These worries can make scenarios that might otherwise be pleasant, such as family get-togethers or outings with friends, feel extremely stressful.

Panic disorder

People with panic disorder experience repeated panic attacks — episodes of intense anxiety and fear that trigger bodily symptoms like nausea, trembling, racing heartbeat, and shortness of breath. Those with this condition often worry a lot about having a panic attack at the wrong time, which may lead them to avoid even benign situations.

Specific phobias

A phobia means a severe fear of something specific, such as spiders, closed spaces, or going to the doctor. Some phobias, like a fear of public speaking or a fear of driving, can cause significant difficulty in navigating daily life.

Agoraphobia

Agoraphobia is defined by a persistent fear and avoidance of situations that could be difficult or socially awkward to leave. (Common examples include crowded spaces, public transportation, and enclosed areas.) It often originates as a complication of panic disorder — the person’s fears may be linked to the possibility of having panic attacks in uncomfortable situations.

Selective mutism

This disorder most commonly manifests in young children. It’s marked by an extreme shyness about speech that causes them to avoid verbal communication except at home, among close family members. Many children grow out of this condition without treatment, but others may need psychological assistance.

How to treat anxiety disorders

Anxiety, if not properly addressed, can be distressing. It can affect the person’s physical and mental health. Depending on the severity, treatments can include various forms of psychotherapy, self-care, lifestyle changes, and coping strategies as helpful approaches to alleviating the symptoms.

How to treat anxiety: psychotherapy treatment for anxiety disorders

The APA’s clinical practice guidelines indicate that psychotherapy is often the most effective form of anxiety treatment. It tends to produce better outcomes than other approaches alone and may be more likely to lead to a long-term reduction in symptoms of anxiety disorders.

If you decide to pursue talk therapy, a thorough discussion of your symptoms will likely be necessary to help your mental health provider identify the right therapeutic modality. For example, if you communicate to your therapist that your fears are related to a specific phobia—as opposed to more general concerns—they may utilize exposure therapy instead of a broader form of cognitive behavioral therapy. The following are several commonly utilized psychological therapies for anxiety management.

Cognitive behavioral therapy to decrease symptoms of anxiety

Cognitive-behavioral therapy (CBT) is one of the most thoroughly studied forms of psychotherapy, and out of all of the treatment options for anxiety disorders, it has the strongest evidence of effectiveness. According to the American Psychiatric Association, cognitive behavioral therapy “can help a person learn a different way of thinking, reacting and behaving”, potentially alleviating both the mental and physical symptoms that manifest when they feel anxious.

During therapy appointments, you’ll generally work with a licensed clinical social worker to modify the habitual thoughts and behaviors that reinforce your feelings of anxiety. This may involve things like countering worst-case-scenario thoughts with more reasonable predictions, or practicing ways to manage stressful situations without getting overwhelmed. These methods can help you break out of unhelpful cycles of anxious thoughts and emotions.

CBT is typically focused on relieving specific symptoms, and it’s generally a time-limited treatment. A course of 8-20 hour-long sessions is typical. Cognitive-behavioral therapy may be especially helpful for treating generalized anxiety disorder.

Exposure therapy as a treatment for people with anxiety disorder

Though it’s technically considered a type of cognitive-behavior therapy, exposure therapy often places a heavier emphasis than most forms of CBT on confronting anxiety-provoking situations. Research suggests that avoiding anxiety triggers can often reinforce a person’s worries, increasing the severity of symptoms. In some cases, this may play a major role in how ordinary anxiety worsens and develops into a psychological disorder.

Exposure therapy typically guides the client toward facing their fears, either in real-world situations or imagined scenarios, to help them gradually get used to them and let go of their anxiety. This method may be most effective for anxieties related to specific situations, such as SAD or agoraphobia, though there’s also some evidence that it can treat panic disorder and GAD.

Psychodynamic therapy for treating anxiety

The origins of psychodynamic therapy (PDT) are found in the psychoanalytic approach to therapy pioneered by Sigmund Freud, but the method has been considerably updated and revised based on modern research. In clinical trials, PDT has demonstrated a significant ability to relieve symptoms of anxiety disorders.

Psychodynamic treatments for anxiety are likely to involve discussing your symptoms, emotions, and life history to gain greater insight into the sources of your disorder. Your therapist might also suggest different ways to think about the situations that cause you stress and worry.

A psychodynamic therapist may sometimes encourage new ways to approach and manage anxiety-triggering situations. However, there tends to be less emphasis on behavior modification than in treatments like CBT. Patients who struggle with exposure and other behavioral adaptations in cognitive-behavioral therapy may find PDT to be a better option.

Acceptance and commitment therapy (ACT) to relieve anxiety symptoms

Acceptance and commitment therapy (ACT) is based on the principle that trying to fight or suppress challenging emotions often increases distress instead of helping. When used to treat anxiety, ACT may aim to help patients recognize and accept the things in their lives that are beyond their control. By learning to dwell less on their worries, clients may be able to function better in life and reduce the discomfort, fear, and avoidant behavior that can make anxiety disorders so debilitating.

Though acceptance and commitment therapy is not as well-established as some other treatments for anxiety, there’s evidence that it can have a significant positive impact. A 2020 meta-analysis reported that ACT showed substantial benefits compared to waitlists, placebos, and even some other forms of therapy.

Other approaches to managing anxiety

At ReachLink, our licensed clinical social workers can help you develop personalized strategies for managing anxiety beyond traditional therapy sessions. While we do not provide medication services, we can offer guidance on complementary approaches and make appropriate referrals if medication might be beneficial for your situation.

Complementary approaches to therapy

When working with a ReachLink therapist, you may explore various evidence-based techniques that can complement your primary therapy approach. These might include mindfulness practices, relaxation training, stress management techniques, and communication skills development. Our licensed clinical social workers are trained to help you integrate these approaches into your daily routine.

Understanding when additional support may be needed

Our licensed clinical social workers at ReachLink are experienced in recognizing when clients might benefit from additional types of support beyond what we provide. In cases where medication might be appropriate, we can help facilitate referrals to qualified medical professionals such as psychiatrists or primary care physicians who can evaluate your needs and provide appropriate medical interventions if necessary.

It’s important to work with your ReachLink therapist to develop a comprehensive treatment plan that addresses your specific needs and circumstances.

Lifestyle changes for managing symptoms of anxiety disorder

Making certain kinds of changes in your daily routine can also sometimes decrease anxiety and improve your overall mental health. Studies suggest that everything from using herbal remedies (e.g., long-term chamomile therapy) to participating in support groups and deciding to quit drinking caffeinated beverages can help reduce anxiety symptoms. These strategies can address concerns related to mental health, problems with physical health, and emotional challenges.

By themselves, the use of lifestyle changes and natural remedies may not be enough to overcome an anxiety disorder, but they may enhance the effectiveness of other treatments and lead to improved stress-management skills. The following are research-backed self-help strategies for managing anxiety:

• Eating nutritious foods
• Practicing relaxation exercises
• Adopting a more restful sleep schedule
• Exercising more frequently
• Taking up meditation
• Spending more time in nature

How to treat anxiety: telehealth therapy for mental health

Certain kinds of anxiety, such as agoraphobia, can make it difficult to seek in-person anxiety treatment. Some people may also experience pragmatic difficulties like limited transportation or a shortage of local treatment providers. Attending therapy online through ReachLink’s telehealth platform can be a much more convenient way to reach psychological treatment for anxiety. Though research is still in the early stages, clinical trials have shown that online therapy can be effective at reducing symptoms of anxiety. This type of treatment seems to work in routine care as well as in controlled experimental scenarios. A significant proportion of patients find relief from anxiety symptoms through Internet-based treatment.

Takeaway

Anxiety disorders can be treated with a variety of methods, including psychotherapy and self-management. Psychological methods like cognitive-behavioral therapy may be the most effective treatments for anxiety. At ReachLink, our licensed clinical social workers can help you develop a personalized treatment plan to address your anxiety symptoms using evidence-based therapeutic approaches delivered through our convenient telehealth platform.

FAQ

• How effective is therapy for managing anxiety?

  Research consistently shows that therapy is highly effective for anxiety management. Cognitive Behavioral Therapy (CBT), in particular, has demonstrated success rates of 60-80% in reducing anxiety symptoms. Through evidence-based therapeutic techniques, individuals learn lasting skills to identify triggers, reshape thought patterns, and develop healthy coping mechanisms.

• What types of therapy work best for anxiety?

  Several therapeutic approaches have proven effective for anxiety treatment. Cognitive Behavioral Therapy (CBT) helps change anxious thought patterns, while Exposure Therapy gradually builds confidence in facing anxiety-inducing situations. Dialectical Behavior Therapy (DBT) teaches mindfulness and emotional regulation skills. Your therapist will work with you to determine the most suitable approach based on your specific needs.

• When should I seek professional help for anxiety?

  Consider seeking professional help when anxiety begins interfering with daily activities, relationships, or work performance. Key signs include persistent worry lasting 6+ months, panic attacks, sleep disturbances, or when self-help strategies aren't providing sufficient relief. Early intervention through therapy can prevent symptoms from worsening and help you develop effective management strategies.

• What happens during anxiety therapy sessions?

  During therapy sessions, your therapist will first assess your anxiety symptoms and develop a personalized treatment plan. Sessions typically involve learning anxiety management techniques, exploring thought patterns, practicing coping strategies, and gradually building confidence in managing anxiety-triggering situations. Your therapist will provide a safe, supportive environment to work through challenges and track your progress.

• How does online therapy help with anxiety management?

  Online therapy offers convenient, effective anxiety treatment from the comfort of your home. Virtual sessions eliminate travel-related stress and provide flexible scheduling options. Research shows that online therapy is as effective as in-person treatment for anxiety, while offering additional benefits like immediate access to support, reduced social anxiety barriers, and the ability to practice coping skills in your familiar environment.