How to Get the Most Out of Anxiety Therapy

When investing in therapy, you want to see results. Here are some tips on how to get the most out of anxiety therapy.

Anxiety therapy is an investment. It’s your time, energy, and of course finances. There is no one right way to do therapy. Still, to get the most out of anxiety therapy, there are a few things you can do to have the best experience.

Find the right anxiety therapist for you

The therapeutic relationship is the most important part of therapy. If you do not connect with your therapist, you will have a harder time opening up, being honest, and getting the results you are after. You want to feel comfortable and have a sense of trust with your therapist. Personality matters too. Only you will know what feels like a good fit.

Furthermore, there are different therapeutic approaches to treating anxiety. Some therapists use Cognitive Behavioral Therapy while others may take a more Acceptance and Commitment Therapy approach. There are therapists who work within one main method and therapists who pull from various treatment models depending on the client. Some anxiety therapists may do more skill teaching, while others may do more verbal processing. 

Is one approach better than another? Not necessarily, but there will be an approach that works best for you specifically. I find clients tend to know what they need and what they are wanting to get out of therapy. Learning what therapeutic approach your therapist uses, why they use it, and examples of what that looks like can give you a good idea if it’s something you’d like to try.

No one knows you better than yourself, not even your therapist. Before scheduling an appointment with a new therapist, ask for a consultation call. A consultation call is a great way to learn about that therapist’s treatment approach, what they can offer you, and if personality seems to be a good fit.

And if you already have a therapist and are contemplating ending therapy, here are some tips.

Think about what you want to get out of anxiety therapy

What are your goals for therapy? That can seem like a lofty question, but identifying specific goals helps keep you on track. It also helps your therapist help you. Goals can help guide your sessions, especially if you have a session where you aren’t sure what to talk about. You and your therapist can revisit your goals and pick something to focus on that day.

It’s ok if your goals are slightly vague such as “have less anxiety.” A therapist will help you identify what this means for you and how to know if you are achieving this goal. And, remember, it’s 100% ok to change your goals as you go. 

Here are some questions to help you identify goals for therapy:

• What made you call a therapist in the first place?
• How would you know therapy was successful?
• How would your life be different if you had less anxiety?

Be open to trying new things

Change is hard, especially when it comes to anxiety. Our brains form habits in our ways of thinking and the behaviors we do in order to cope with anxiety. To get the most out of anxiety therapy, we have to be willing to retrain our brain. And that means doing things differently than we have been. And in particular, doing things differently than our anxiety wants us to do.

This might mean instead of avoiding something that typically makes you anxious, we work together to challenge the desire to avoid. It can also mean working on identifying anxious thoughts and how to change this way of thinking.

Can it be hard? Yes. But we move at a pace that you’re ready for. And, it also gets you your life back.

Be honest with your therapist

Something I often mention to my clients is I am not a mind reader. Wish I was, but it’s not in the cards for me. Therefore, I cannot know what is helping you vs. what is not if you do not tell me. It’s ok to be honest with your therapist. Actually, it’s more than ok.

This is your therapy. Do not try to protect your therapist’s feelings. It’s ok to say something isn’t helpful. As a therapist, I find knowing what isn’t working is just as helpful as knowing what is. It helps me inform my approach and work better with my clients to get the results they are after.

What do you find helpful about sessions? What haven’t you found helpful? Do you wish you spent more time on concrete skills or more time processing emotions? In order to get the most out of anxiety therapy, you want to communicate with your therapist about your progress, what you’ve tried, and how you feel about it.

About the author:

I am a psychotherapist who specializes in working with women to overcome their anxiety. I primarily use a Cognitive Behavioral Therapy approach while pulling from other methods as needed. We work together to learn about how your anxiety exists for you and where we can make changes to coach your brain to respond in a less anxious way. I’ll teach you the skills needed to continue to be your own anxiety coach for years to come.

If you are in Illinois or Wisconsin, connect with me to see if we may be a good fit to meet your needs and goals. You can also check out my services page to learn more.