6 modalities used to treat anxiety from a licensed counselor

As a Licensed Professional Counselor, who has worked almost exclusively with the diagnosis and treatment of anxiety and anxiety disorders over the last decade, I’m sharing SIX common categories of treatment modalities for anyone experiencing or suffering from anxiety.

This is not by any means an exhaustive list; however, it’s a good starting point when seeking recovery, treatment, and healing from anxiety (and any mental health symptoms for that matter, including depression, panic, OCD, etc). The six categories are not listed in any particular order of importance or as steps in which one should seek treatment or healing. Instead, they are to be discussed holistically in the context of your personal history, symptoms, and treatment goals with your medical and mental health treatment team.

A reminder that my posts are not intended to substitute professional therapeutic advice. Although I’m a mental health professional, no content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician. Talk with your healthcare provider about your health concerns and before starting or stopping therapies or treatment recommendations.

ONE: Counseling and Therapy

Counseling and therapy with a licensed mental health professional are valuable treatment modalities for individuals grappling with anxiety. These approaches provide a supportive, professional, and confidential space to openly express your feelings, thoughts, and concerns.

Licensed counselors and therapists employ evidence-based techniques to help clients understand the root causes of their anxiety and develop coping strategies and a path forward. Cognitive-behavioral therapy (CBT), for instance, focuses on identifying and modifying negative thought patterns and behaviors associated with anxiety. Additionally, psychodynamic therapy delves into the unconscious factors influencing anxiety.

The therapeutic process itself fosters self-awareness, equipping you with tools to manage stress, challenge irrational thoughts and fears, and enhance your overall well-being. Importantly, the therapeutic relationship can serve as a source of comfort and guidance, empowering you to navigate anxiety and work towards a healthier life.

TWO: Medications

Medications play a crucial role in the treatment of anxiety by addressing the physiological aspects that go along with anxiety. Anti-anxiety medications, such as benzodiazepines or selective serotonin reuptake inhibitors (SSRIs), are commonly prescribed by medical professionals to alleviate anxiety symptoms. Benzodiazepines work by enhancing the effects of a neurotransmitter called gamma-aminobutyric acid (GABA), leading to a calming effect on the central nervous system. SSRIs regulate serotonin levels in the brain, contributing to mood stabilization.

These medications can provide relief from acute anxiety symptoms and help individuals regain a sense of control. However, it's important to note that medications are often used in conjunction with other therapeutic approaches, such as counseling or cognitive-behavioral therapy, to address both the physiological and psychological aspects of anxiety. Regular monitoring by healthcare professionals is essential to adjust medication dosage and ensure its effectiveness while minimizing potential side effects.

THREE: Lifestyle Changes

Lifestyle changes are key in addressing and coping with anxiety. Most lifestyle changes are also FREE. Creating a healthy lifestyle can involve regular movement and exercise, which has been shown to reduce anxiety by releasing endorphins and promoting overall emotional well-being. A balanced diet rich in nutrients supports brain function and mood regulation. Sufficient sleep is crucial, as sleep deprivation can exacerbate anxiety symptoms. Stress management techniques, such as mindfulness, meditation, and deep breathing exercises, provide effective tools for coping with life stressors. Limiting caffeine and alcohol intake is also beneficial, as they can contribute to heightened anxiety. Building a strong support network and maintaining social connections offer emotional support, fostering resilience against anxiety. Embracing a routine and setting realistic goals can create a sense of structure and control. By incorporating these lifestyle changes, individuals can positively impact their mental health and reduce the impact of anxiety on their daily lives.

FOUR: Mind-Body Regulation Approaches

Mind-body techniques are powerful tools for anxiety healing by fostering a connection between mental and physical well-being. Practices such as mindfulness meditation, yoga, and progressive muscle relaxation emphasize the mind-body connection, promoting relaxation and stress reduction. Mindfulness, rooted in techniques like focused attention on breath or body sensations, encourages individuals to be present in the moment, disrupting the cycle of anxious thoughts. Yoga combines physical postures with breath control, enhancing flexibility and promoting a calm state of mind. Progressive muscle relaxation involves systematically tensing and then relaxing different muscle groups, helping release physical tension associated with anxiety. Biofeedback techniques enable individuals to gain awareness and control over physiological responses, such as heart rate and muscle tension. These mind-body approaches not only provide immediate relief from anxiety symptoms but also empower individuals to develop long-term resilience and emotion-regulation skills, contributing to a more balanced and mindful approach to life.

FIVE: Alternative Wellness Therapies

Various wellness therapies can be valuable in managing anxiety, such as massage therapy, acupuncture, aromatherapy, and nature therapy/ecotherapy. Massage therapy involves the manipulation of soft tissues and muscles, promoting relaxation and reducing tension throughout the body. In addition to massage therapy, acupuncture is believed by many to balance energy flow and alleviate stress. Aromatherapy utilizes essential oils to stimulate the olfactory senses, influencing mood and promoting relaxation. Lastly, nature therapy, or ecotherapy, encourages outdoor activities to connect with nature, which has been linked to reduced anxiety levels. These wellness approaches complement each other, providing diverse options for individuals to explore and find the most effective strategies in their personal anxiety journey.

SIX: Self-Empowerment & Education

Self-empowerment and education — such as learning about anxiety, learning coping skills, listening to podcasts about anxiety, reading books, journaling, etc. — are instrumental throughout the anxiety journey. These tools empower you to take an active role in you journey, and most are FREE.

Mental health self-help resources, such as workbooks and journaling prompts, offer structured exercises and information to help individuals identify and challenge negative thought patterns contributing to anxiety. Educational resources, including reputable websites (check out my practice’s website for tools!), books, and podcasts, offer valuable insights into anxiety disorders. Journaling is also a simple yet powerful tool for self-reflection. These self-empowerment tools not only enhance self-awareness but also provide a sense of control, allowing you to actively engage in your journey towards healing and wellness.

All six categories together typically have the best benefits for individuals experiencing anxiety. Talk with your mental healthcare provider about any and all of these options. Are there any modalities you would add?

Thanks for reading! Want more writings and resources? 

Here are a few blog posts you might enjoy: 

001. Read me if you want coping skills

002. Read me if you're struggling with anxiety

003. Read me when your inner mean girl is loud

004. Join the weekly newsletter for resources, essays, and encouragement.

Disclaimer: This blog is not intended to substitute professional therapeutic advice. Although I’m a mental health professional, no content on this site, regardless of date, should ever be used as a substitute for direct professional advice from your doctor or other qualified clinician. Talk with your healthcare provider about your health concerns and before starting or stopping therapies or treatment recommendations.

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