What are the best types of therapy for anxiety?

Everyone experiences feelings of anxiety from time to time. For example, you might get worried before a big test or presentation at work. Or you might feel anxious while walking through a dark parking lot by yourself. Anxiety is a natural stress response in situations like these. It represents your brain’s attempt to keep you safe and it usually subsides in time.

But people living with anxiety disorders experience general and ongoing fears and worries that don’t dissipate on their own and this impacts their ability to live their daily lives. Anxiety is a highly treatable mental health condition. It can be addressed with therapy, medication, or a combination of the two.

If you or someone you care about is struggling with anxiety, know that you’re not alone and that help is available. By learning more about the best types of therapy for anxiety, you can make a more informed and empowered choice as you seek support to improve your mental health.

The following research-backed therapies are frequently used to treat anxiety. Your provider (or prospective provider) can tell you which types of therapy they specialize in and weigh in on what  treatment plan they recommend for you.

Cognitive behavioral therapy (CBT)

CBT is a very common treatment for anxiety disorders because of the considerable research demonstrating its effectiveness. Studies consistently show that CBT can significantly reduce symptoms for many anxiety disorders, including generalized anxiety disorder (GAD), panic disorder, and social anxiety disorder. It involves identifying, challenging, and replacing unhelpful thought and behavior patterns. By helping you step out of negative cycles, behavioral therapists practicing CBT can help you address the root of your anxiety and find relief from your symptoms.

CBT is often a structured, goal-oriented therapy. Sessions may include practical exercises and “homework” like tracking thoughts, practicing coping skills, or gradually facing feared situations. This approach may be a good fit for people who want clear strategies they can practice between sessions. Many CBT treatment plans often last several weeks to a few months, depending on the person’s needs.

Dialectical behavior therapy (DBT)

DBT is a form of CBT that can be helpful when examining thought and behavior patterns doesn’t provide relief. It focuses on building emotional regulation skills and encouraging participants to fully accept all parts of themselves — even their anxiety. By helping people learn to accept and regulate uncomfortable emotions, DBT has been shown to improve symptoms of anxiety disorders. Research suggests DBT can help reduce anxiety symptoms, especially for people who face challenges with intense emotions or co-occurring conditions like borderline personality disorder (BPD) or trauma-related concerns.

DBT usually teaches four core skill areas: mindfulness, emotional regulation, distress tolerance, and interpersonal effectiveness. Many DBT programs include structured skill-building exercises and homework to practice these techniques between sessions. This approach may be helpful for people who feel overwhelmed by strong emotions or want practical tools to manage emotional distress in daily life.

Acceptance and commitment therapy (ACT)

ACT encourages participants to strike a balance between accepting the seemingly dysfunctional parts of themselves (i.e. their anxiety) and committing to making positive changes that reflect their values. The ACT framework includes: accepting thoughts and feelings, being present, choosing a valued direction, and taking action.

This approach can help people disconnect from their anxious thoughts and live more fully and peacefully in the present moment. Research suggests ACT can reduce symptoms of anxiety disorders and improve overall psychological flexibility, which is the ability to handle difficult thoughts and emotions while continuing to pursue meaningful activities.

ACT may be especially helpful for people who feel stuck fighting or avoiding their anxiety. Instead of trying to eliminate anxious thoughts, ACT teaches skills to notice them without letting them control behavior. Sessions often include mindfulness exercises and values-based goal setting, and some therapists assign small practice exercises between sessions.

Exposure therapy

Exposure therapy is a safe, research-backed therapy that can help you confront and reduce anxiety. Research shows exposure-based treatments are highly effective for many anxiety disorders, including phobias, panic disorder, and obsessive-compulsive disorder (OCD). During this process, your therapist will support you in gradually engaging with whatever triggers your worries.

For example, if your anxiety revolves around social situations, your therapist might begin by asking you to picture yourself at a social gathering and explore the feelings that come up. In doing so, you may experience some short-term discomfort. But over time, this exposure can help you break unhelpful avoidance patterns and decrease your anxiety.

Exposure therapy may be a good option for people with anxiety who avoid certain situations, places, or activities. Sessions often involve building a gradual “exposure ladder” with your therapist and practicing small exposure exercises between sessions to build confidence over time.

Mindfulness-based stress reduction (MBSR)

MBSR is a mindfulness-based therapeutic intervention that involves group classes and homework over the course of about eight weeks. It includes activities like breathwork, body scanning, yoga, and meditation to increase present awareness and reduce stress. What’s more, recent research has shown that MBSR may be as effective at treating anxiety disorders as one of the most popular first-choice anxiety medications (escitalopram or Lexapro).

If you’re wondering about the best type of treatment for addressing your anxiety, talking to a mental health professional can help. Throughout your treatment journey, it might be helpful to try different approaches and experiment with what works best for you at different times. Know that there’s usually some ebb and flow within this process and it might take some time to find the interventions that make the biggest positive impact for you. Throughout this experience, try to have patience with yourself and remember that healing can take some time.

Dig deeper:

• A holistic approach to treating anxiety

• Supporting someone with anxiety

Finding the right type of therapy for you

If you’re considering seeking therapy for anxiety, you don’t have to know all the different types of treatment that might work for you. However, some people find that having some insight into their options helps them feel more comfortable asking for help.

The first and most important step in healing from anxiety is finding a qualified therapist who specializes in treating anxiety disorders. They can create a personalized treatment plan that reflects your unique strengths and challenges and together, you can decide the right type of therapy for you.

If you’re unsure where to start, it can help to ask yourself a few questions before choosing a provider. For example:

• “Do I want a therapy approach that focuses on changing thoughts and behaviors, exploring past experiences, or building coping skills?”

• “Do I feel more comfortable with structured sessions and practical exercises, or open conversations about my experiences?”

• “Am I looking for short-term tools to manage anxiety, or longer-term support to understand deeper patterns?”

• “Would I prefer in-person sessions or virtual therapy?”

You can also ask potential therapists questions during an initial consultation, like:

• What types of therapy do you use to treat anxiety?

• Do you have experience working with concerns similar to mine?

• What might a typical session look like?

Clinician’s take

Anxiety disorders can interfere with daily life when fears and worries become constant. The good news is there are several evidence-based therapies that can help people reduce anxiety and feel more in control. A mental health professional can help you decide which approach may be most helpful for you.

Brandy Chalmers, LPC

Clinical reviewer

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