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Understanding Anxiety Therapy: Treatments, Self-Help, and Online Counselling


Anxiety is a common mental health issue that affects millions of people worldwide. Whether it’s generalized anxiety, social anxiety, or panic disorder, the impact of anxiety can be debilitating, interfering with daily life and overall well-being. Fortunately, there are effective treatments available, and seeking therapy for anxiety management can be a game-changer in regaining control over one’s life.

Statistics of Anxiety Disorder

  • Worldwide prevalence: According to the World Health Organization (WHO), anxiety disorders are the most common mental disorders worldwide, affecting 3.6% of the global population, or about 264 million people.
  • Prevalence in the United States: In the United States, an estimated 31.1% of adults experience any anxiety disorder at some time in their lives. This includes 19.1% who have an anxiety disorder in the past year.
  • Gender: Anxiety disorders are more common in women than in men. For example, the lifetime prevalence of any anxiety disorder in the United States is 38.0% for women and 26.1% for men.
  • Age: Anxiety disorders can occur at any age, but they are most common in childhood and adolescence. For example, the lifetime prevalence of any anxiety disorder in the United States is 31.9% for adolescents aged 13-18.
  • Race/ethnicity: Anxiety disorders are more common in some racial and ethnic groups than others. For example, the lifetime prevalence of any anxiety disorder in the United States is 46.2% for black adults and 35.7% for Hispanic adults.
  • Untreated anxiety disorders: Many people with anxiety disorders do not receive treatment. For example, in the United States, only 43.2% of adults with generalized anxiety disorder are receiving treatment.

What is the Best Therapy for Anxiety?

  • Cognitive Behavioral Therapy (CBT): CBT is a widely recognized and evidence-based therapy for anxiety. It focuses on identifying and modifying negative thought patterns and behaviors that contribute to anxiety. By working with a trained therapist, individuals can learn coping strategies, challenge irrational thoughts, and gradually confront anxiety-provoking situations.
  • Exposure Therapy: This approach involves systematically facing feared situations or triggers in a safe environment. Through repeated exposures, anxiety diminishes as individuals learn that their fears are often irrational. Exposure therapy is particularly effective for phobias, obsessive-compulsive disorder (OCD), and post-traumatic stress disorder (PTSD).
  • Mindfulness-Based Therapies: Mindfulness practices, such as mindfulness meditation and yoga, can help individuals become more aware of their thoughts and emotions without judgment. Mindfulness techniques promote relaxation and reduce stress, making them valuable tools in managing anxiety.

Five Common Treatments for Anxiety

  1. Medication: In some cases, doctors may prescribe anti-anxiety medications to alleviate severe symptoms. Medications like selective serotonin reuptake inhibitors (SSRIs) or benzodiazepines can help stabilize mood and reduce anxiety levels. However, it’s essential to use medication under the guidance of a healthcare professional, as they may have potential side effects.
  2. Relaxation Techniques: Incorporating relaxation techniques into daily life can significantly reduce anxiety. Deep breathing exercises help activate the body’s relaxation response, calming the nervous system. Progressive muscle relaxation involves tensing and then relaxing various muscle groups, promoting physical and mental relaxation.
  3. Exercise: Engaging in regular physical activity has proven to be an effective way to reduce anxiety levels. Exercise releases endorphins, which are natural mood lifters, and can lead to improved sleep, reduced stress, and enhanced overall well-being.
  4. Talk Therapy: Seeking the guidance of a licensed therapist can be transformative in managing anxiety. Talk therapy provides a safe space to explore the root causes of anxiety, work through past traumas, and develop coping strategies for future challenges. The therapeutic relationship itself can be a source of support and validation.
  5. Lifestyle Changes: Making positive lifestyle changes can have a significant impact on anxiety levels. A balanced diet, rich in nutrients and low in processed foods, can support mental health. Prioritizing sleep hygiene ensures adequate rest, which is crucial in managing stress and anxiety.

Can Anxiety Be Self-Treated?

While self-help strategies can be beneficial for mild anxiety symptoms, it’s essential to recognize the limits of self-treatment. Engaging in self-help techniques, such as journaling to express feelings and thoughts, practicing self-compassion exercises, or using anxiety management apps, can be helpful adjuncts to professional treatment.

However, for those with severe or persistent anxiety issues, seeking professional help is vital. Trained therapists can provide personalized guidance and evidence-based interventions tailored to individual needs. It’s essential to remember that self-treatment does not replace the expertise of mental health professionals.

Five Symptoms of Anxiety

  1. Excessive Worry: Persistent and overwhelming worry about various aspects of life, even when there is no apparent reason for concern.
  2. Restlessness: Feeling on edge, agitated, or unable to relax, often accompanied by physical symptoms like trembling or fidgeting.
  3. Irritability: An increased sensitivity to stimuli and a tendency to react more strongly to minor stressors.
  4. Difficulty Concentrating: Struggling to focus or make decisions due to racing thoughts and a preoccupation with anxiety.
  5. Physical Symptoms: Anxiety can manifest in physical sensations like rapid heartbeat, sweating, shortness of breath, stomach discomfort, or tension headaches.


Managing anxiety is a journey towards reclaiming control and finding peace within oneself. By seeking therapy for anxiety, individuals gain valuable tools and support to navigate life’s challenges. Whether through Cognitive Behavioral Therapy, Mindfulness-Based Therapies, or Exposure Therapy, professional treatment empowers individuals to overcome anxiety and live fulfilling lives.

Remember, if you or someone you know is struggling with anxiety, take the first step towards healing by reaching out for support. Consider online counselling, a convenient and accessible option that can provide expert guidance from the comfort of your own home. Don’t let anxiety hold you back; book online counselling today and embark on the path to a healthier, happier you.

Mrugank Patel
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