Therapy for Anxiety: Understanding Your Options

Understanding Anxiety:

• Anxiety is like an uninvited guest, appearing unexpectedly and overstaying
• Causes excessive fear, worry, and behavioural disturbances
• Makes daily activities challenging

Common Types of Anxiety Disorders:

• Generalised Anxiety Disorder (GAD)
• Panic Disorder
• Social Anxiety Disorder
• Specific Phobias

Therapy for Anxiety: Cognitive Behavioural Therapy (CBT):

• What is CBT?
  
  
  • If you can visualise your mind as a garden; CBT weeds out negative thoughts and plants positivity
  • Popular treatment for anxiety disorders
  • Evidence-based approach – Focuses on identifying and changing negative thought patterns and behaviours.

• How Does CBT Work?
  
  
  • Involves working with a therapist to identify irrational thoughts
  • Comparable to weekly garden-tending sessions, typically lasting 12-20 weeks
  • Techniques used include:
    
    • Cognitive restructuring
    • Exposure therapy
    • Relaxation training
• Benefits of CBT:
  
  • Proven effectiveness: Numerous studies highlight its success in treating anxiety
  • Practical skills: Teaches strategies to manage anxiety
  • Short-term: Typically doesn’t require a lengthy commitment

• CBT Outcomes:
  
  • CBT can have transformative effects on clients
  • Empowers individuals with tools and strategies to control anxiety

Therapy for Anxiety: Exposure Therapy

• What is Exposure Therapy?
  
  
  • A form of CBT focused on confronting feared situations or stimuli
  • Particularly effective for:
    
    • Phobias
    • Panic disorder
    • Social anxiety disorder
• How Does Exposure Therapy Work?
  
  
  • Gradual exposure to fears in a safe environment
  • Reduces the fear response through repeated exposure
  • Methods of exposure include:
    
    • Real-life situations
    • Visualization
    • Inducing anxiety symptoms
• Benefits of Exposure Therapy:
  
  • Reduces fear: Diminishes sensitivity to anxiety triggers
  • Builds confidence: Empowers patients to manage anxiety
  • Structured: Offers a clear and organized approach
• Outcomes with Exposure Therapy:
  
  • Successfully used to help clients address specific fears
  • Clients gradually overcome anxieties

Therapy for Anxiety: Acceptance and Commitment Therapy (ACT)

What is ACT?

• Acceptance and Commitment Therapy (ACT) helps individuals make peace with inner turmoil
• Focuses on acceptance and mindfulness to manage anxiety
• Emphasises accepting negative thoughts rather than trying to eliminate them

How Does ACT Work?

• Involves six core processes:
  
  1. Acceptance: Embracing thoughts and feelings without judgment
  2. Cognitive Defusion: Detaching from unhelpful thoughts
  3. Practical mindfulness – Being Present: Staying mindful of the current moment.
  4. Self-as-Context: Recognizing oneself beyond thoughts and feelings
  5. Core principles – Values: Identifying what truly matters to the individual
  6. Purpose-driven – Committed Action: Taking steps aligned with personal values
  7. Living with Purpose – Committed Action: Taking steps aligned with personal values
• Teaches patients to accept anxiety-related thoughts and feelings while focusing on meaningful actions

Benefits of ACT

• Mindfulness Focus: Promotes living in the present moment
• Value-Based Actions: Encourages living a meaningful life despite anxiety
• Flexibility: Adaptable to individual needs

Therapy for Anxiety: Mindfulness-Based Stress Reduction (MBSR)

What is MBSR?

• Stress-reduction technique – MBSR combines mindfulness meditation and yoga to reduce stress and anxiety.
• Developed by Dr  Jon Kabat-Zinn
• Aims to increase awareness and acceptance of the present moment

How Does MBSR Work?

• Typically involves an 8-week structured program:
  
  • Weekly group sessions
  • Daily mindfulness practices
• Teaches various mindfulness techniques:
  
  • Body Scan Meditation: Focus on bodily sensations
  • Sitting Meditation: Mindful awareness during seated practice
  • Mindful Movement: Gentle yoga and physical awareness

Benefits of MBSR

• Reduces Stress: Proven to decrease anxiety symptoms
• Improved Well-Being: Enhances overall mental and physical health
• Skill Development: Provides tools for ongoing anxiety management

Therapy for Anxiety: Dialectical Behavior Therapy (DBT)

What is DBT?

• A type of Cognitive Behavioral Therapy (CBT) focusing on balancing acceptance and change
• Initially developed for borderline personality disorder
• Effective for treating anxiety disorders

How Does DBT Work?

• Involves multiple components:
  
  1. Individual Therapy: One-on-one sessions with a therapist
  2. Group Skills Training: Learning practical skills in a group setting
  3. Phone Coaching: Ongoing support outside therapy sessions
• Focuses on four key areas:

• 1. Mindfulness: Enhancing present-moment awareness
  2. Distress Tolerance: Managing crises and tolerating discomfort
  3. Emotion Regulation: Understanding and managing intense emotions and reduce self-destructive behaviours
  4. Interpersonal Effectiveness: Improving communication and relationships

Benefits of DBT

• Comprehensive Approach: Combines individual and group therapy
• Skills-Focused: Provides practical tools for managing anxiety
• Supportive Environment: Offers continuous support through phone coaching

Medication for Anxiety

• Types of Medication:
  
  
  • Therapy is often the first line of treatment, but medication can be beneficial for moderate to severe cases
  • Common medications include:
    
    • Selective serotonin reuptake inhibitors (SSRIs)
    • Serotonin-norepinephrine reuptake inhibitors (SNRIs)
    • Benzodiazepines
    • Beta-blockers
• How Medication Works:
  
  
  • SSRIs and SNRIs:
    
    • Antidepressants that increase serotonin and norepinephrine levels in the brain
    • Help regulate mood and reduce anxiety
  • Benzodiazepines:
    
    • Sedatives that provide short-term relief for severe anxiety symptoms
    • Can be addictive
  • Beta-blockers: Symptom management – Help manage physical symptoms of anxiety, such as rapid heartbeat.
• Considerations for Medication:
  
  
  • Side Effects:
    
    • All medications have potential side effects; it is important to discuss these with a healthcare provider
  • Combination with Therapy:
    
    • Medication is often more effective when combined with therapy
  • Regular Monitoring:
    
    • Ongoing assessment by a healthcare provider is necessary to ensure effectiveness and adjust dosages as needed

Choosing the Right Therapy

• Factors to Consider:
  
  
  • Severity of Anxiety:
    
    • Different therapies may be more effective depending on the severity of the anxiety
  • Personal Preferences:
    
    • Some may prefer structured approaches like CBT (Cognitive Behavioural Therapy), while others may resonate more with mindfulness-based therapies
  • Availability:
    
    • Access to certain therapies may vary based on location and availability of trained therapists
  • Cost:
    
    • Consider the cost of therapy and whether it is covered by insurance or eligible for rebates
• Consulting a Professional:
  
  
  • It is advisable to consult a mental health professional to determine the most appropriate therapy
  • A professional can conduct a thorough assessment and recommend the best treatment plan

Accessing Therapy for Anxiety

• Private Practice:
  
  • Many therapists operate in private practice, offering various therapy options for anxiety
  • You can find a therapist through:
    
    • Professional directories
    • Referrals from healthcare providers
    • Online searches

• Community Health Services:
  
  • Community health services often provide low-cost or free therapy options
  • May have longer wait times but offer affordable care

• Online Therapy:
  
  • Online therapy platforms like Chat Corner Psychologists and Chat Clinic offer a convenient way to access therapy from home
  • Connects you with licensed therapists via video, phone, or chat sessions

• Employee Assistance Programs (EAPs):
  
  
  • Some employers provide EAPs offering free or low-cost counselling services
  • Check with your employer to see if this option is available and understand confidentiality policies

• Medicare Rebates (Australia):
  
  
  • Eligible for Medicare rebates for therapy sessions
  • Requires a referral and mental health care plan from a GP
  • Covers up to ten sessions per year with a registered psychologist

Conclusion

• Anxiety is manageable with the right therapy and support
• It is important to find a treatment that works best for you (eg, CBT, ACT, MBSR, DBT, or medication)
• Consult with a mental health professional to develop a tailored treatment plan
• Explore available resources to access the care you need
• If you have questions about therapy options, eligibility criteria, or accessing services, contact a registered psychologist or mental health professional for further guidance

Real-Life Application

• Example: A middle-aged man with panic disorder found relief through exposure therapy and ACT:
  
  • Gradually faced his fears and learned to accept his anxiety rather than fight it
  • Regained control over his life
  • Reinforces the importance of finding the right therapy and sticking with it

Encouraging Words

• Empowering choice – Seeking therapy is a sign of strength, not weakness.
• Therapy equips you with tools to build a better future
• Worthwhile pursuit – The journey may be challenging, but the rewards are worth it.
• You deserve to live a life free from the shackles of anxiety

Final Thoughts

• Whether you’re starting your journey or seeking new ways to manage anxiety, there is a therapy that can help
• Essential support – Don’t hesitate to reach out to a professional for guidance.
• Transformative impact – The right support can make all the difference in your mental health journey.