How therapy can help you manage anxiety.

Wondering if therapy might help? That’s completely normal, especially if you’ve never tried it before. Therapy is a personal journey that gives you the space to explore your thoughts, feelings, and behaviors. It can help you gain clarity around challenges like anxiety, stress, depression, or other emotional struggles.

So, how do you know if therapy is right for you? Read on to learn more about anxiety and how therapy could support you.

Common signs of anxiety.

• Constant, excessive worry
• Difficulty relaxing or concentrating
• Heart palpitations or chest pressure
• Sleep problems
• Avoiding certain situations or places

Types of anxiety disorders.

Anxiety can show up in different ways, depending on the type of anxiety disorder. Some common forms include:

• Panic disorder: Intense episodes of fear with physical symptoms like racing heart and shortness of breath.
• Social anxiety: Fear of social situations, often tied to worry about judgment or embarrassment.
• Generalized anxiety disorder (GAD): Ongoing, excessive worry about everyday things, often paired with fatigue or muscle tension.

Understand how anxiety affects your well-being.

It can be hard to know if what you’re feeling is normal worry or something more serious. If you’re unsure whether you can manage on your own or might benefit from help, the GAD-7 anxiety test can give you insight into your anxiety.

GAD-7 is a research-based screening tool used in healthcare settings. Based on your answers, you’ll receive a score that ranges from minimal to severe anxiety. It can be a helpful first step in deciding whether it’s time to seek professional support.

Take the anxiety test here.

Best types of therapy to help with anxiety and worry.

Therapy is a proven way to manage anxiety by helping you understand how your thoughts, feelings, and behaviors are connected. The goal is to reduce worry, build self-awareness, and develop tools to feel better in everyday life. A psychologist or licensed therapist works with you to explore your anxiety triggers and tailor a treatment that fits you.

Here are some of the most common therapy approaches used to treat anxiety:

• Cognitive behavioral therapy (CBT): Helps you identify and challenge unhelpful thought patterns and replace them with more constructive ways of thinking and acting. It’s structured and often includes practice exercises between sessions.
• Psychodynamic therapy (PDT): Focuses on emotions, relationships, and past experiences. By exploring underlying patterns and unconscious conflicts, you gain a deeper understanding of what’s driving your anxiety.
• Mindfulness-based therapies (like MBCT or ACT): These approaches focus on acceptance and present-moment awareness. Instead of fighting anxiety, you learn to relate to it differently. This can help break the cycle of stress and worry.

Is therapy right for me?

If you’re struggling to manage your feelings alone, or if negative thoughts and patterns are affecting your daily life, therapy might be a powerful form of support. Working with a psychologist or therapist can help you understand the root causes of your anxiety and find ways to heal.

So, if you’re unsure about therapy, consider giving it a try, it could be the first important step toward feeling better.

Tips for managing anxiety on your own.

Living with anxiety can be challenging, but you don’t have to go through it alone. Therapy offers a safe space with support, insight, and tools that make a real difference. In the meantime, here are some strategies you can try on your own:

• Journaling: Writing things down can help organize your thoughts, ease worry, and give perspective. Here are six tips to help you get started with journaling.
• Create routines: Having structure, like consistent times for sleep, meals, and breaks—can reduce overwhelm.
• Practice self-compassion: Be kind to yourself. It’s okay to feel stressed or down sometimes. Accepting your emotions without judgment is a big step in easing anxiety.
• Exercise regularly: Movement like walking, running, or yoga releases feel-good endorphins and reduces stress hormones. Even short workouts can boost your mood.