Anxiety Therapy: Find Calm in Challenging Times

Anxiety is a very common issue in the therapy room. Nearly 40 million adults in the U.S. experience an anxiety disorder each year. In any given week in England, approximately 6 in 100 people (6%) are diagnosed with Generalised Anxiety Disorder, according to the Priory Group, with one in five surveyed adults experiencing it most or all of the time in the previous two weeks (surveyed March 2023).

Further, women are more likely to report high levels of anxiety and be diagnosed with anxiety disorders than men.

Anxiety comes in many forms, from 'generalised anxiety' (normally experienced most acutely in the morning) to specific versions, which relate to specific, upcoming life events.

However, or whatever, it is induced by, anxiety is can be overwhelming. There's a whole sub-industry related to it (if you haven't seen his social media yet, check out @anxietyjosh) so it's important to break down the ways in which to treat the various forms of anxiety we all can feel.

Understanding Anxiety and its Impact

Anxiety is a natural response to stress, but when it becomes persistent or intense, it can interfere with daily life. People with anxiety may experience:

• Constant worry or fear

• Physical symptoms like rapid heartbeat, sweating, or dizziness

• Difficulty concentrating or making decisions

• Avoidance of certain situations

Metaphors to to illustrate anxiety

The Counselling Directory lists a number of interesting metaphors to describe anxiety.

1. Anxiety is like walking down a dark and scary alley without knowing what is waiting for you. This form of anxiety centres on the fear of future outcomes.

2. Anxiety is like swimming in the ocean with no land in sight. Anxiety can magnify personal difficulties, making even a minor issue seem massive and overwhelming.

3. Anxiety is like trying to memorise all of the conversations within a crowded restaurant. The distressing nature of racing thoughts is like constant, overwhelming chatter.

4. Anxiety is like making a decision to eat raw horse brains or a rat’s guts. Anxiety often presents all available options as equally distasteful or dangerous, leading to an avoid-avoid mentality.

   
   

5. Anxiety is like being the only person that knows the world is ending but everyone calls you crazy.

   
   

6. Anxiety is like being strapped to a chair whilst looking at an open door.

   
   

7. Anxiety is like being randomly, brutally beaten at different points throughout the day but you don’t know when the beating will occur, leading you to systematically avoid any associated event, thought, or feeling.

How Therapy Helps Manage Anxiety

Therapy provides a safe space to explore your feelings and develop adaptive tools to manage anxiety. It helps you understand the root causes of your anxiety and teaches coping strategies tailored to your situation.

Key benefits of anxiety therapy include:

• Learning to identify, often using scaling ('1 to 10')

• Challenge negative thought patterns, including use of CBT

• Developing relaxation techniques to reduce physical symptoms ('somatic therapy')

• Building skills to face fears gradually and confidently

• Improving emotional regulation and resilience

  
  

Common Types of Anxiety Therapy

Several therapy approaches have proven effective for anxiety. Here are some of the most widely used:

Cognitive Behavioral Therapy (CBT)

CBT focuses on changing unhelpful thoughts and behaviors that fuel anxiety. It helps you recognise distorted thinking and replace it with more balanced perspectives. See my post.

Exposure Therapy

This method gradually exposes you to anxiety provoking situations in a controlled way. The goal is to reduce avoidance and build confidence.

Acceptance and Commitment Therapy (ACT)

ACT encourages accepting anxious thoughts without fighting them and focusing on living according to your values. It teaches mindfulness and helps you commit to actions that matter, even when anxiety is present.

Mindfulness-Based Therapy

Mindfulness practices help you stay present and observe your thoughts without judgment. This reduces the power of anxious thoughts and promotes calmness. Techniques include meditation, breathing exercises, and body scans.

Anxiety therapy offers a path to calm and control during difficult times. By understanding your anxiety and working with a skilled therapist, you can develop tools to face challenges with confidence. Remember, seeking help is a sign of strength and the first step toward a more peaceful life. If anxiety affects you or someone you care about, consider exploring therapy options today. Your well-being matters.