Therapy for anxiety: Finding the right treatment

Reviewed by Agnes Ward, PhD, LP, CAADC, BCBA, LBA

Written by

therapist.com team

Last updated: 06/30/2026

A man looks down at his phone stressed and thinking

Choosing the right type of therapy for anxiety shouldn’t feel like guesswork. This guide gathers some of the many treatment options available and shows what the research says about each.

Cognitive behavioral therapy for anxiety

Cognitive behavioral therapy (CBT) is one of the most studied and effective therapy approaches available. Research shows that CBT can reduce anxiety symptoms and that these improvements tend to last even after treatment ends .^1,2

CBT works by helping you identify and change unhelpful patterns involving your thoughts, behaviors, and emotions. In treating anxiety, this may look like your therapist teaching you cognitive restructuring techniques that help you recognize when your “thinking brain” is sending false alarm signals to your “emotional brain.”³

Exposure therapy for anxiety

Exposure therapy is a powerful form of CBT. It’s often used to help treat specific phobias and is considered the “gold-standard” treatment for social anxiety disorder (SAD).⁴

It’s natural to want to avoid sources of anxiety or fear, but it can make things feel more difficult when you do need to face them. Exposure therapy helps you gradually face the situations you fear in a safe, controlled way.

Finding the right therapist matters. Search for a CBT-trained therapist in your area, including professionals who offer online therapy for anxiety if you prefer meeting from home.

Mindfulness and acceptance-focused approaches

Many therapy approaches focus on accepting difficult emotions, including anxiety. These therapies emphasize staying present and taking action even when things feel difficult.

Acceptance and commitment therapy (ACT) teaches you to notice negative thoughts without feeling stopped by them. It places an emphasis on committing to making change. Research shows ACT can effectively reduce anxiety symptoms.⁵

Mindfulness-based stress reduction (MBSR) is a structured program that uses meditation and body awareness to help calm your nervous system. In one study, MBSR was found to be just as effective as a common anti-anxiety medication, with fewer side effects.⁶

Dialectical behavior therapy (DBT) was originally developed for borderline personality disorder. It teaches skills including mindfulness, emotional regulation, and distress tolerance and has been shown to help manage anxiety symptoms.⁷

Other therapy approaches for anxiety

While therapy is for everyone, not every therapy works for every person. Some people may benefit from therapies that more deeply analyze past experiences, focus on strengthening relationships, or use emerging technologies.

Psychodynamic therapy helps you understand how past experiences shape current challenges, including anxiety. Studies show it can be as effective as CBT for social anxiety disorder, with benefits lasting over time.⁸

Interpersonal psychotherapy (IPT) focuses on how relationships affect your daily life. It’s a structured, brief therapy often used in the treatment of depression. IPT has shown promise for social anxiety disorder, though research suggests it works less effectively than cognitive therapy.⁹ It may still be a fit if you have both anxiety and depression, or if you feel that you want to explore and understand your relationships more deeply.

Eye movement desensitization and reprocessing (EMDR) therapy uses bilateral stimulation of the brain to help process distressing memories. While best known for its use in trauma treatment, EMDR can also reduce anxiety symptoms in some cases.¹⁰

Holistic and alternative therapeutic supports

Don’t overlook the power of the mind-body connection. The following approaches can work alongside traditional therapy or as standalone treatments for mild to moderate anxiety.

Mind-body practices like yoga, meditation, and breathwork can naturally calm your nervous system. Research on the topic suggests that these practices can significantly reduce anxiety in women.¹¹ Even regular exercise counts as a mind-body practice that helps manage stress.

Art therapy and creative approaches offer a different path to healing. Studies in adolescents with eating disorders found that art therapy significantly reduced both immediate and long-term anxiety.¹² Creative expression through art, music, or play therapy for anxiety disorders can help when words feel difficult.

Another supportive option worth exploring is animal-assisted therapy (AAT). Some people find relief by working with companion animals, such as therapy dogs, as a complementary treatment for anxiety.¹³

Medication and combined treatment approaches

Sometimes medication can help, especially for moderate to severe anxiety.

Common anti-anxiety medications include selective serotonin reuptake inhibitors (SSRIs) and serotonin and norepinephrine reuptake inhibitors (SNRIs). Many medication options exist, each with different benefits and side effects.¹⁴

Combining therapy with medication often works better than either alone for anxiety disorders. A major analysis of over 3,600 patients found that combined treatment produces twice the improvement of medication alone, with particularly strong results for panic disorder and obsessive-compulsive disorder (OCD).¹⁵ The research shows these effects last up to two years after treatment.

If you’re interested in pursuing medication for anxiety, talk to your health care provider. They can explain the options and help you make an informed choice that takes into account your goals and personal history.

Finding the best therapy for anxiety

The best therapy for anxiety is the one that works for you.

Be sure to consider:

What’s available in your area (and whether you’d be willing to receive treatment online)
Your schedule and budget
If you have preferences in a therapist, such as gender
What areas of your life feel most anxiety-inducing
Your symptoms and how severe they are

Many people start with CBT because it’s well-researched and widely available. Others find relief through mindfulness practices or creative therapies. Some need medication support, at least initially.

Browse our directory to connect with qualified mental health professionals who specialize in anxiety treatment. If you’re interested in a specific therapy approach, use the “Refine your search” filter to find therapists near you who offer it.

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The editorial team at therapist.com works with the world’s leading clinical experts to bring you accessible, insightful information about mental health topics and trends.