Top Therapies to Manage Anxiety Effectively

Written by Lori Vasquez, PMHNP‑BC

Anxiety is one of the most common mental health concerns I see in my practice — and it’s also one of the most misunderstood. Anxiety isn’t just “stress” or “overthinking.” It’s a real, physiological and emotional experience that can affect how you think, feel, sleep, work, and relate to others.

While occasional anxiety is a normal part of life, anxiety disorders are different. They tend to be persistent, overwhelming, and disruptive to daily functioning. Common symptoms include excessive worry, racing thoughts, restlessness, irritability, muscle tension, fatigue, difficulty concentrating, and sleep disturbances.

The good news? Anxiety is very treatable. With the right therapeutic approach — and sometimes medication — most people experience significant relief and regain a sense of control over their lives.

How Anxiety Affects the Mind and Body

Anxiety shows up in both emotional and physical ways. Emotionally, people often describe feeling constantly on edge, fearful, or stuck in worst‑case thinking. Physically, anxiety can activate the body’s stress response, leading to symptoms like a racing heart, chest tightness, shortness of breath, stomach issues, dizziness, or headaches.

When anxiety goes untreated, it can quietly start to shape daily decisions — avoiding social situations, delaying important tasks, or limiting life experiences in an effort to feel “safe.” Over time, this avoidance can actually reinforce anxiety, making it feel even harder to break free.

Understanding how anxiety operates is often the first step toward managing it effectively.

Normal Anxiety vs. Anxiety Disorders

Everyone experiences anxiety from time to time. What separates normal anxiety from an anxiety disorder is intensity, duration, and impact on functioning.

Anxiety disorders tend to involve:

• Persistent worry that feels difficult to control

• Symptoms lasting months (not days)

• Significant interference with work, relationships, or daily responsibilities

If anxiety is running your life instead of helping you respond to stress, it’s time to seek professional support.

Evidence‑Based Therapies for Anxiety

There is no one‑size‑fits‑all treatment for anxiety. The most effective approach depends on the individual, the type of anxiety, and how symptoms show up. Below are some of the most effective, evidence‑based therapies used to treat anxiety disorders.

Cognitive Behavioral Therapy (CBT)

Cognitive Behavioral Therapy (CBT) is one of the most researched and widely recommended treatments for anxiety. CBT focuses on the relationship between thoughts, emotions, and behaviors — and how unhelpful thinking patterns can fuel anxiety.

How CBT Helps

CBT helps individuals:

• Identify anxious thought patterns

• Challenge distorted or catastrophic thinking

• Develop practical coping strategies

• Gradually face feared situations with confidence

CBT is structured, goal‑oriented, and skills‑based, making it especially effective for generalized anxiety disorder, panic disorder, social anxiety, and phobias.

Many patients appreciate CBT because it gives them tools they can use long after therapy ends.

Exposure Therapy

Exposure therapy is a specialized form of CBT that is particularly effective for phobias, panic disorder, and PTSD. The goal is to gradually and safely reduce fear by helping the brain learn that feared situations are not actually dangerous.

What Exposure Therapy Looks Like

Exposure therapy may involve:

• Gradual real‑life exposure (in vivo exposure)

• Imaginal exposure (visualizing feared scenarios)

• Virtual reality exposure in some settings

With guidance and repetition, the nervous system becomes less reactive, and anxiety loses its intensity. While exposure therapy can feel uncomfortable at first, it is one of the most effective ways to break the cycle of avoidance.

Dialectical Behavior Therapy (DBT)

Dialectical Behavior Therapy (DBT) was originally developed for emotional regulation difficulties, but it has been successfully adapted to treat anxiety — especially when anxiety is paired with emotional sensitivity or distress intolerance.

DBT focuses on four core skill areas:

• Mindfulness – staying present without judgment

• Distress tolerance – managing intense emotions safely

• Emotion regulation – understanding and modulating emotions

• Interpersonal effectiveness – improving communication and boundaries

DBT is especially helpful for individuals who feel overwhelmed by emotions or who struggle with anxiety in relationships.

Acceptance and Commitment Therapy (ACT)

Acceptance and Commitment Therapy (ACT) takes a different approach to anxiety. Instead of trying to eliminate anxious thoughts, ACT focuses on changing the relationship with them.

Core Principles of ACT

ACT teaches individuals to:

• Accept uncomfortable thoughts and feelings

• Stop fighting or suppressing anxiety

• Clarify personal values

• Take meaningful action even when anxiety is present

Many people find ACT empowering because it shifts the focus from “getting rid of anxiety” to living a meaningful life despite it.

Psychodynamic and Interpersonal Therapies

Some individuals benefit from therapies that explore deeper emotional patterns and relational dynamics.

Interpersonal Therapy (IPT)

IPT focuses on how relationships, life transitions, and communication patterns contribute to anxiety. Improving interpersonal functioning often leads to significant reductions in anxiety symptoms.

Psychodynamic Therapy

Psychodynamic therapy explores unconscious patterns, early experiences, and unresolved emotional conflicts that may be driving anxiety. This approach can lead to long‑term insight and emotional growth, especially for individuals with chronic anxiety.

Medication Options for Anxiety

For some individuals, medication can be an important part of anxiety treatment — either short‑term or long‑term.

Common medication options include:

• SSRIs and SNRIs, which help regulate mood and anxiety over time

• Beta‑blockers, which reduce physical symptoms like rapid heart rate

• Benzodiazepines, used cautiously and typically short‑term due to dependency risk

Medication decisions should always be personalized and made in collaboration with a qualified psychiatric provider.

Does Therapy Really Help With Anxiety?

Yes — therapy is highly effective for anxiety when it’s the right fit. Success depends on factors such as motivation, consistency, therapeutic relationship, and choosing an approach aligned with the individual’s needs.

Progress is often gradual, but many people report improved coping, reduced symptoms, better sleep, and increased confidence over time.

Choosing the Right Anxiety Treatment

Finding the right therapy is a personal process. Consider:

• Severity and type of anxiety

• Personal preferences

• Therapist experience

• Therapy format (in‑person vs. telehealth)

Working with a licensed mental health professional can help clarify the best path forward.

Final Thoughts

Anxiety can feel overwhelming, but it is treatable, and help is available. Whether through CBT, ACT, DBT, medication, or a combination of approaches, effective treatment can restore balance and improve quality of life.

Seeking help is not a weakness — it’s a step toward healing. If anxiety is interfering with your life, reaching out for professional support can be the beginning of meaningful change.

If you’re ready to explore treatment options, a mental health provider can help you find the approach that best fits your needs and goals.