Best Types of Therapy for Anxiety: Sorting Out the Options

Anxiety takes many forms, from constant worry to panic attacks to fear of social situations, and each individual’s experience is shaped by their history, personality, and current life context. There is a range of types of therapy for anxiety disorders, including Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), Exposure-Based treatments, and mindfulness-based strategies, adapting these frameworks to match the client’s style and preferences. When a client’s needs fall outside the scope of my expertise or when a more specialized approach would be beneficial, I draw on a trusted network of clinicians, psychiatrists, and other professionals to ensure they are connected with the proper care.

Types of Therapy for Anxiety Disorders

Here is an overview of the types of therapy for anxiety organized by category:

Cognitive-Based Types of Therapy for Anxiety

Cognitive Behavioral Therapy (CBT)

Introduction:
CBT is the most empirically supported types of therapy for anxiety. It focuses on identifying, challenging, and changing irrational thoughts and beliefs that fuel negative thoughts, while gradually exposing individuals to feared situations in a safe and structured way.

• Best type of therapy for: Generalized Anxiety Disorder (GAD), Social Fears, Panic Disorder, Specific Phobias
• What to expect: 12–20 structured sessions with psychoeducation, cognitive restructuring, exposure, and homework
• Can be combined with: Medication, exposure therapy, and ACT

Mindfulness-Based Cognitive Therapy (MBCT)

Introduction:
Originally developed to prevent depressive relapse, MBCT is increasingly used for anxiety. It teaches clients how to observe their thoughts and sensations without judgment, reducing reactivity and helping them stay present.

• Best type of therapy for: Generalized Anxiety, Panic Disorder, residual anxiety after other treatments
• What to expect: 8-session group program, includes meditation, breathing, body scan, and mindful movement
• Can be combined with: CBT, ACT, medication

Behavioral Types of Therapy for Anxiety

Exposure Therapy (including ERP for OCD)

Introduction:
Exposure-based therapy helps reduce anxiety by gradually and repeatedly confronting feared situations or thoughts, teaching the brain that stress will diminish without avoidance. For OCD, this approach is called Exposure and Response Prevention (ERP).

• Best type of therapy for anxiety related to OCD, Phobias, Panic Disorder, PTSD
• What to expect: Hierarchy of feared situations; repeated, controlled exposure; home-based assignments
• Can be combined with: CBT, ACT, medication

Dialectical Behavior Therapy (DBT)

Introduction:
DBT was developed for emotional dysregulation and is effective for anxiety that involves impulsivity, intense mood swings, or self-harm. It teaches mindfulness and distress tolerance to reduce the intensity of emotions.

• Best type of therapy for anxiety with emotional dysregulation, trauma histories, or self-destructive behavior
• What to expect: Weekly individual therapy, skills group, phone coaching, and long-term program
• Can be combined with: EMDR, medication, trauma therapy

Biofeedback and Neurofeedback

Introduction:
These evidence-based interventions use real-time monitoring of physiological activity (like heart rate or brain waves) to help individuals learn to control anxiety symptoms. They are often used as adjunctive treatments to enhance self-regulation.

• Best types of therapy for anxiety with physiological symptoms, panic, performance anxiety, stress-related somatic symptoms
• What to expect: Sessions using monitoring equipment to develop self-regulation skills
• Can be combined with: CBT, mindfulness training, medication

Emotion-Based Types of Therapy for Anxiety

Acceptance and Commitment Therapy (ACT)

Introduction:
ACT treats symptoms by fostering acceptance of difficult thoughts and feelings rather than fighting them. It emphasizes mindfulness and encourages individuals to take action guided by their values, even when anxiety is present.

• Best type of therapy for anxiety that is generalized, social, performance-related, or involves chronic worry
• What to expect: Focus on acceptance, values clarification, mindfulness, and committed action
• Can be combined with: CBT, exposure therapy, MBCT

Psychodynamic Therapy

Introduction:
Psychodynamic therapy explores how unconscious patterns and past experiences influence current emotions. It helps individuals gain insight into internal conflicts that contribute to anxious thoughts, often offering deep emotional healing.

• Best type of therapy for chronic anxiety, unexplained worry, stress rooted in early attachment or relationship patterns
• What to expect: Exploratory, insight-oriented dialogue over medium to long-term
• Can be combined with: CBT, medication

Eye Movement Desensitization and Reprocessing (EMDR)

Introduction:
EMDR is a trauma-focused therapy that can reduce anxiety symptoms stemming from disturbing experiences. Reprocessing traumatic memories can alleviate anxiety that is stuck in the nervous system.

• Best type of therapy for PTSD, phobia-like stress after trauma, panic triggered by past events
• What to expect: Phased protocol using bilateral stimulation to reduce distress associated with memories
• Can be combined with: DBT, psychodynamic therapy, medication

Other Kinds of Therapy for Anxiety Disorders

Interpersonal Therapy (IPT)

Introduction:
Although IPT was developed for depression, it can be highly effective for anxiety that stems from relational difficulties or life transitions. IPT focuses on improving communication, navigating social roles, and managing conflict or grief.

• Best tyoe of therapy for Social Anxiety, Adjustment Disorder, anxiety linked to loss or role transitions
• What to expect: Weekly sessions focused on one or more interpersonal problem areas; usually 12–16 weeks
• Can be combined with: CBT, group therapy, medication

Somatic Therapies (e.g., Somatic Experiencing, Sensorimotor Psychotherapy)

Introduction:
Somatic therapies address how anxiety manifests in the body. These therapies help clients increase body awareness and regulate physiological responses such as tension, hypervigilance, or dissociation.

• Best type of therapy for panic attacks, somatic symptoms
• What to expect: Gentle, body-centered techniques to release stored tension and reestablish safety
• Can be combined with: EMDR, ACT, DBT

Group Therapy

Introduction:
Group therapy provides a structured and supportive environment where clients can share their experiences, learn practical coping skills, and practice exposure in social settings. It is particularly helpful for people who feel isolated or stigmatized.

• Best type of therapy for social, generalized, performance, or situational anxiety
• What to expect: Weekly sessions; may be skills-based, psychoeducational, or process-focused
• Can be combined with: Individual therapy, CBT, medication

How These Types of Therapy for Anxiety Can Be Combined

Anxiety manifests differently in each person. Some struggle with racing thoughts, others with physical symptoms, avoidance, or trauma responses. The best therapy depends on the type, severity, personal preference, and whether there are co-occurring concerns like trauma or depression.

A multimodal approach is often most effective, integrating different types of therapy for anxiety disorders, especially when therapy is integrated with mindfulness, body-based strategies, or medication as needed.

What Kind of Therapist Do I Need for Anxiety?

A therapist’s interpersonal style can either help soothe anxious clients or unintentionally heighten their worry. The best therapists for treating anxiety tend to be:

1. Calm and Grounded

• Conveys emotional steadiness and regulation, which helps reduce client anxiety
• Models composed responses to distress and uncertainty

2. Reassuring Yet Challenging

• Validates the client’s fear but gently pushes them to face avoidance and discomfort
• Helps build confidence without over-accommodating anxiety

3. Organized and Structured

• Provides a clear framework for sessions and treatment goals
• Helps anxious individuals feel secure by reducing ambiguity

4. Empathic and Supportive

• Builds a strong therapeutic alliance
• Offers encouragement without rescuing or reinforcing anxious patterns

5. Encouraging and Solution-Focused

• Celebrates progress, even small wins
• Motivates clients to apply coping strategies and confront fears

Therapist Orientation

The most effective therapists for anxiety are trained in evidence-based approaches that address both cognitive and physiological symptoms. The best-fitting modality may depend on the type and severity of symptoms. Answering, “What kind of therapist do I need for anxiety?” requires consideration of the following modalities.

1. Cognitive Behavioral Therapy (CBT)

• Best for: GAD, social fears, panic disorder, phobias
• Focus: Identifying irrational fears, cognitive distortions, and avoidance behaviors; learning new thought patterns and coping strategies
• Ideal Therapist: Direct, goal-oriented, teaches tools, and assigns homework

2. Exposure Therapy / Exposure and Response Prevention (ERP)

• Best for: OCD, phobias, health anxiety, panic attacks
• Focus: Systematic exposure to feared stimuli to reduce avoidance and fear response
• Ideal Therapist: Courageous, encouraging, structured, and willing to guide clients through discomfort

3. Acceptance and Commitment Therapy (ACT)

• Best for: GAD, social fears, performance anxiety, chronic worry
• Focus: Acceptance of thoughts and feelings, mindfulness, and values-based living
• Ideal Therapist: Reflective, flexible, nonjudgmental, comfortable with paradox and complexity

4. Dialectical Behavior Therapy (DBT)

• Best for: Emotional dysregulation, trauma, or impulsivity
• Focus: Mindfulness, distress tolerance, emotion regulation, and interpersonal effectiveness
• Ideal Therapist: Structured, validating, assertive, skills-based

5. Psychodynamic Therapy

• Best for: Long-standing symptoms rooted in relational or early life patterns
• Focus: Insight into unconscious fears, defense mechanisms, and relational templates
• Ideal Therapist: Insightful, emotionally attuned, curious, relationally focused

6. Somatic or Body-Based Therapies

• Best for: Strong physical symptoms, panic, or trauma history
• Focus: Calming the nervous system and improving body awareness and regulation
• Ideal Therapist: Calm, attuned, comfortable with silence and nonverbal work

Best Locations and Settings

The environment in which therapy is delivered can influence how safe and engaged a client feels.

1. In-Person Therapy

• Best for: Individuals needing structure, grounding, and a sense of personal connection
• Benefit: Face-to-face interaction helps with social anxiety and relational fears
• Ideal Therapist Setting: Calm, predictable, minimally stimulating office

2. Teletherapy (Online)

• Best for: Individuals with agoraphobia, social fears, or logistical barriers
• Benefit: Comfortable home setting may reduce initial avoidance
• Ideal Therapist Setting: Clear visuals, calm voice, organized sessions

3. Hybrid Model

• Best for: Clients needing flexibility or gradual exposure to in-person contact
• Benefit: Builds comfort and transition readiness while maintaining consistency

4. Group Therapy

• Best for: Social, performance, or generalized anxiety
• Benefit: Builds exposure, shared understanding, and interpersonal skills
• Ideal Group Leader: Directive, warm, ensures equal participation and safety

5. Somatic/Nature-Based or Walk-and-Talk Therapy

• Best for: Panic, restlessness and other body symptoms
• Benefit: Movement and nature regulate the nervous system
• Ideal Therapist: Flexible, present-focused, trauma-informed

Summary: What kind of therapist do I need for anxiety?

Anxiety thrives in uncertainty, avoidance, and disconnection, so the best therapist is one who provides clarity, consistency, and a safe space to move through fear rather than away from it. Whether the client prefers deep exploration, skill-building, or gentle exposure, the most important predictor of success remains a strong, trusting therapeutic relationship.

Best Type of Therapy for Anxiety: Homework or In-Session Focus?

One choice you have when deciding what the best types of therapy for anxiety might be for you is whether you’ll be asked to do some of the work outside the session.

Therapies for Anxiety Disorders That Include Homework:

These therapies are structured, skills-based, and action-oriented, providing clients with specific tools and exercises to practice outside of session. They’re ideal for clients who like structure, accountability, and practical coping strategies.

1. Cognitive Behavioral Therapy (CBT)

• Homework Focus: Thought records, worry logs, behavioral experiments, and gradual exposure tasks
• Best For: Generalized Anxiety Disorder (GAD), social anxiety, panic disorder, phobias
• Style: Structured and educational; emphasis on changing thinking and behavior patterns
• Goal: Equip clients to manage symptoms independently

2. Exposure Therapy (including ERP for OCD)

• Homework Focus: Hierarchical exposure exercises (e.g., facing feared situations, reducing safety behaviors)
• Best For: Phobias, OCD, panic disorder, health worries
• Style: Systematic and measurable; therapist guides exposure plan and evaluates progress
• Goal: Reduce avoidance and recondition fear responses

3. Acceptance and Commitment Therapy (ACT)

• Homework Focus: Mindfulness practice, values-based action plans, acceptance exercises
• Best For: GAD, performance and social anxiety, chronic worry
• Style: Flexible, experiential; supports clients in relating differently to irrational thoughts
• Goal: Build psychological flexibility and reduce struggle with internal experience

4. Dialectical Behavior Therapy (DBT)

• Homework Focus: Daily skills practice for mindfulness, emotion regulation, and distress tolerance
• Best For: Mood swings, trauma history, or self-destructive behavior
• Style: Highly structured; often includes group skills training and tracking sheets
• Goal: Increase emotional stability and reduce reactive behavior

5. Mindfulness-Based Cognitive Therapy (MBCT)

• Homework Focus: Formal mindfulness meditations, body scans, and mindful awareness of thoughts
• Best For: Relapse prevention, GAD, residual symptoms
• Style: Group-based; combines mindfulness with CBT strategies
• Goal: Prevent automatic spirals by observing thoughts nonjudgmentally

Therapies for Anxiety That Focus on In-Session Work

These types of therapy for anxiety disorders focus more on emotional processing, insight, and relational dynamics. Homework is optional, minimal, or purely reflective, and most of the therapeutic change occurs through dialogue and in-the-moment awareness.

1. Psychodynamic Therapy

• In-Session Focus: Uncovering unconscious sources of anxiety, exploring childhood patterns, relational templates
• Best For: Symptoms rooted in early experiences, relationship difficulties, or internal conflict
• Style: Insight-driven and relational; may be long-term
• Goal: Resolve underlying causes and increase self-awareness

2. Interpersonal Therapy (IPT)

• In-Session Focus: Addressing symptoms linked to role transitions, grief, or conflict in relationships
• Best For: Social anxiety, adjustment-related fears, anxiety co-occurring with depression
• Style: Structured, time-limited, but experiential and communication-focused
• Goal: Improve interpersonal functioning to reduce anxiety symptoms

3. Emotion-Focused Therapy (EFT)

• In-Session Focus: Identifying, experiencing, and transforming maladaptive emotional responses
• Best For: Anxiety tied to unresolved emotional pain, shame, or internal conflict
• Style: Emotionally intensive; in-the-moment processing and validation
• Goal: Increase emotional awareness and transform anxiety into adaptive feelings

4. Humanistic / Person-Centered Therapy

• In-Session Focus: Emphasizing empathy, acceptance, and authentic self-expression
• Best For: Clients needing a safe, affirming space to explore and identify triggers
• Style: Client-led, reflective; minimal directive structure
• Goal: Foster self-acceptance and personal meaning to reduce inner conflict

5. Somatic Experiencing / Sensorimotor Psychotherapy

• In-Session Focus: Tracking and regulating bodily sensations and physiological responses
• Best For: Panic, trauma-related anxiety, chronic tension
• Style: Gentle, body-centered, experiential
• Goal: Restore nervous system balance and increase somatic resilience

Some clients thrive on structure and between-session accountability, while others require a space where emotional and somatic work can occur in the room without pressure to “perform” outside. The ideal types of therapy for anxiety disorders depend not only on diagnosis, but on your readiness, temperament, and learning style.

Summary and Conclusion

Therapy can help you develop the confidence, skills, and insight necessary to lead a more grounded and fulfilling life. Whether through our work together or through a well-matched referral, I am committed to making sure each client receives the highest quality support. Choosing among the different types of therapy for anxiety is not just about the treatment method; it’s about feeling seen, supported, and understood.

If you have questions about the types of therapy for anxiety disorders that you can choose from

Dr. Alan Jacobson Founder and President

Dr. Jacobson is a licensed clinical psychologist providing individual, couples, and family therapy for over 20 years. He uses an integrative approach. choosing from a variety of proven and powerful therapeutic methods.

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