{"id":118164,"date":"2020-02-20T11:00:49","date_gmt":"2020-02-20T11:00:49","guid":{"rendered":"https:\/\/www.harleytherapy.co.uk\/counselling\/?p=118164"},"modified":"2022-05-16T12:00:00","modified_gmt":"2022-05-16T11:00:00","slug":"anxiety-therapy","status":"publish","type":"post","link":"https:\/\/www.harleytherapy.co.uk\/counselling\/anxiety-therapy.htm","title":{"rendered":"Anxiety Therapy &#8211; Which Therapies Actually Work?"},"content":{"rendered":"<div id=\"attachment_118166\" style=\"width: 410px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/2590793037_bb3c59f62a-2.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-118166\" class=\"size-medium wp-image-118166\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/2590793037_bb3c59f62a-2-400x266.jpg\" alt=\"anxiety therapy\" width=\"400\" height=\"266\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/2590793037_bb3c59f62a-2-400x266.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/2590793037_bb3c59f62a-2.jpg 500w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/2590793037_bb3c59f62a-2-180x120.jpg 180w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-118166\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/caitlinator\/2590793037\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">Caitlin Regan<\/a><\/p><\/div>\n<p class=\"p1\"><span class=\"s1\"><strong>What kind of therapy is the right kind to help with anxiety? <\/strong>And can you treat yourself, or do you have to <a href=\"https:\/\/www.harleytherapy.co.uk\/anxiety-counselling-london.htm\">see a therapist for anxiety therapy<\/a>? <\/span><\/p>\n<h3 class=\"p1\"><span class=\"s1\">Anxiety and anxiety disorders <\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\"><strong>Anxiety means you have<\/strong> worried and increasingly illogical or fear-based thoughts that you can&#8217;t control. These thoughts are causing you more and more tension. This tension create symptoms such as sleep issues, a racing heart, sweatiness, and muscle aches. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>An anxiety disorder means that <\/strong>your anxiety has been present for at least six months or more, and is now at the level that it directly affects your capacity to cope on a daily basis. This includes things like <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wrong-career-path.htm\">your career<\/a> and your <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/jung-personality-types.htm\">social life<\/a>.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>There is quite a range of disorders that fit under the category<\/strong> \u2018anxiety disorders\u2019, including:<\/span><\/p>\n<ul>\n<li class=\"p1\"><span class=\"s1\">acute stress disorder<\/span><\/li>\n<li class=\"p1\"><a href=\"https:\/\/www.harleytherapy.co.uk\/generalised-anxiety-panic-disorder-help-guide.htm\"><span class=\"s1\">generalised anxiety disorder (\u2018chronic anxiety\u2019)<\/span><\/a><\/li>\n<li><a href=\"https:\/\/www.harleytherapy.co.uk\/obsessive-compulsive-disorder-counselling-london-ocd.htm\"><span class=\"s1\">obsessive compulsive disorder (OCD)<\/span><\/a><\/li>\n<li class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/panic-attack-vs-anxiety-attack.htm\">panic disorder<\/a> (with or without agoraphobia)<\/span><\/li>\n<li class=\"p1\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/what-is-social-anxiety-disorder.htm\"><span class=\"s1\">social anxiety<\/span><\/a><\/li>\n<li class=\"p1\"><span class=\"s1\">social phobia<\/span><\/li>\n<li class=\"p1\"><span class=\"s1\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/fears-and-phobias.htm\">specific phobias<\/a>. <\/span><\/li>\n<\/ul>\n<h3 class=\"p1\"><span class=\"s1\">NHS and NICE recommended treatments <\/span><\/h3>\n<h4 class=\"p1\"><span class=\"s1\" style=\"color: #993366;\">Yes, self-help is a good start <\/span><\/h4>\n<p class=\"p1\"><span class=\"s1\"><strong>Anxiety is one of the conditions which can really benefit from self-help. So much so that<\/strong> it\u2019s now the first line of recommended treatment by both the national health service (NHS) and the National Institute for Health and Care Excellence (NICE), the authority health practitioners refer to. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>NICE divides self-help into things you do by<\/strong> yourself (non-facilitated self-help\u2019), or self-help that is a program, \u2018guided self-help\u2019.<\/span><\/p>\n<div id=\"attachment_118171\" style=\"width: 310px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/7470326998_a4e5b4f3f6.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-118171\" class=\"size-medium wp-image-118171\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/7470326998_a4e5b4f3f6-300x400.jpg\" alt=\"anxiety therapy\" width=\"300\" height=\"400\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/7470326998_a4e5b4f3f6-300x400.jpg 300w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/7470326998_a4e5b4f3f6.jpg 375w\" sizes=\"auto, (max-width: 300px) 100vw, 300px\" \/><\/a><p id=\"caption-attachment-118171\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/mrsdkrebs\/7470326998\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">Denise Krebs<\/a><\/p><\/div>\n<p class=\"p1\"><span class=\"s1\"><strong>Non-facilitated self-help includes<\/strong> educating yourself about anxiety, or perhaps joining a support group. It also can include things like <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/how-to-exercise-more.htm\">exercise<\/a>, relaxing techniques like <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/yoga-for-depression.htm\">yoga<\/a> and pilates, and lifestyle changes such as <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/alcohol-and-depression.htm\">avoiding drinking<\/a> and smoking. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>Learn more<\/strong> on <a href=\"https:\/\/www.nhs.uk\/mental-health\/conditions\/generalised-anxiety-disorder\/self-help\/\">the NHS page about self-help for anxiety<\/a>.\u00a0<\/span><\/p>\n<h4 class=\"p1\"><span class=\"s1\" style=\"color: #993366;\">Facilitated self-help <\/span><\/h4>\n<p class=\"p1\"><span class=\"s1\"><strong>If you go to see your GP about anxiety, one of the first things you may be offered is a<\/strong> guided self-help course you do yourself. This means a course you do in your own time, over the internet or using a workbook. It will last six weeks or more.\u00a0<\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>The exercises will be taken from a type of therapy called<\/strong> <a href=\"https:\/\/www.harleytherapy.co.uk\/cognitive-behavioural-therapy-london.htm\">cognitive behavioural therapy (CBT),<\/a> which you can read more about in the next section. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>You might also be offered the option of group therapy. This means that<\/strong> once a week you\u2019d go work with a therapist-led group of people, all learning how to manage anxiety together. <\/span><\/p>\n<h4 class=\"p1\"><span class=\"s1\" style=\"color: #993366;\">Cognitive Behavioural Therapy (CBT)<\/span><\/h4>\n<p class=\"p1\"><span class=\"s1\"><strong>CBT is currently the most recommended therapy for anxiety in the UK and one of two<\/strong> recommended psychological interventions suggest by the <a href=\"https:\/\/www.nice.org.uk\/guidance\/cg113\">NICE anxiety and anxiety disorder guidelines<\/a>. It is generally the therapy you will be given if you use the NHS to deal with your anxiety. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">Cognitive behavioural therapy is a <strong>short-term, structured and time-limited (up to four months) therapy<\/strong>. It doesn\u2019t delve into your past but focuses on how to improve your present-day life by learning to recognise and control the connection between your thoughts, feelings, and actions. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>In your CBT sessions you learn things like how to<\/strong> recognise when thoughts are or aren\u2019t realistic, how to <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/balanced-thinking-benefits.htm\">have more balanced thoughts<\/a>, and how to take positive actions that stop your thoughts from spiralling into anxiety and depression. <\/span><\/p>\n<h4 class=\"p1\"><span class=\"s1\" style=\"color: #993366;\">Applied relaxation<\/span><\/h4>\n<div id=\"attachment_118172\" style=\"width: 410px\" class=\"wp-caption alignright\"><a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3379428554_ee176e87fe.jpg\"><img loading=\"lazy\" decoding=\"async\" aria-describedby=\"caption-attachment-118172\" class=\"size-medium wp-image-118172\" src=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3379428554_ee176e87fe-400x300.jpg\" alt=\"anxiety therapy\" width=\"400\" height=\"300\" srcset=\"https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3379428554_ee176e87fe-400x300.jpg 400w, https:\/\/www.harleytherapy.co.uk\/counselling\/wp-content\/uploads\/3379428554_ee176e87fe.jpg 500w\" sizes=\"auto, (max-width: 400px) 100vw, 400px\" \/><\/a><p id=\"caption-attachment-118172\" class=\"wp-caption-text\">By: <a href=\"https:\/\/www.flickr.com\/photos\/danoff\/3379428554\/\" target=\"_blank\" rel=\"nofollow noreferrer\" \">Charles J Danoff<\/a><\/p><\/div>\n<p class=\"p1\"><span class=\"s1\"><strong>Anxiety is a mental health disorder, but its symptoms are surprisingly physical.<\/strong> <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\">The body triggers into <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/fight-or-flight-response.htm\">fight, flight or flee mode<\/a>, leaving you so tense that some people describe <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/how-to-stop-an-anxiety-attack.htm\">anxiety attacks<\/a> as feeling like they are going to have a heart attack. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>So relaxation can really help deter anxiety. <\/strong>Applied relaxation is the second psychological intervention recommended by NICE and offered by the NHS. It is a systematic and controlled way of learning how to quickly and deeply relax your body. Like CBT, it\u2019s a <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/short-term-therapy-vs-long-term-therapy.htm\">short-term therapy<\/a>, where you\u2019ll see a therapist on a weekly basis for up to four months. <\/span><\/p>\n<h3 class=\"p1\"><span class=\"s1\">Other forms of anxiety therapy<\/span><\/h3>\n<p class=\"p1\"><span class=\"s1\"><strong>There are several other therapies to help you with your anxiety, some of which<\/strong> are evidence-based. <\/span><\/p>\n<p class=\"p1\"><span class=\"s1\"><strong>These are not, however, usually available on the NHS and will involve<\/strong> seeking private treatment at your own expense. On the other hand, you can avoid long waiting lists and choose the therapist you work with. <\/span><\/p>\n<h4 class=\"p1\"><span class=\"s1\" style=\"color: #993366;\">Mindfulness-based cognitive therapy (MBCT)<\/span><\/h4>\n<p class=\"p1\"><span class=\"s1\">Mindfulness meditation as a daily practise is <a href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC3772979\/\">evidence-based to help with anxiety<\/a>. And<a href=\"https:\/\/www.harleytherapy.co.uk\/mindfulness-based-cognitive-therapy-london.htm\"> mindfulness-based cognitive therapy<\/a> (MBCT) integrates mindfulness with the tools also offered by CBT of managing your thoughts and behaviours.<\/span><\/p>\n<blockquote><p><span style=\"color: #666699;\">A <span style=\"text-decoration: underline;\"><a style=\"color: #666699; text-decoration: underline;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pmc\/articles\/PMC5992451\/\">small but promising 2018 study<\/a><\/span> published in the journal &#8220;Frontiers in Psychology&#8221; found that MBCT was helpful in reducing symptoms in adults with social anxiety, confirming research from an <a style=\"color: #666699;\" href=\"https:\/\/www.ncbi.nlm.nih.gov\/pubmed\/20210911\">earlier 2010 study<\/a> that found MBCT helped young people with social anxiety.\u00a0<\/span><\/p><\/blockquote>\n<h4 class=\"p1\"><span class=\"s1\" style=\"color: #993366;\">Behaviour Therapy\/ Exposure therapy <\/span><\/h4>\n<p class=\"p1\"><span class=\"s1\"><strong>This involves pushing yourself to take certain actions in order to challenge your<\/strong> anxious thoughts, \u2018exposing\u2019 yourself to the very thing you fear in a managed, controlled and safe way. It is a controversial therapy, sometimes offered for<a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/overcoming-ocd-pure-o.htm\"> OCD<\/a> and <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/fears-and-phobias.htm\">phobias<\/a>, more commonly used in the United States than in the UK.<\/span><\/p>\n<p><strong>Note that exposure therapy does not mean you have to go and directly approach what you fear.\u00a0<\/strong>To take a simple example of <a href=\"https:\/\/www.harleytherapy.co.uk\/performance-anxiety-help-guide.htm\">a fear of public speaking<\/a>, you are not going to be forced to immediately sign up to make a speech.<\/p>\n<p><strong>Instead exposure therapy can involve things like<\/strong> imagining what you fear, or role-playing with your therapist, or even using <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/virtual-reality-therapy.htm\">virtual reality<\/a>, noticing how you respond and talking through things with the therapist, or using relaxation exercises to change your response.<\/p>\n<h4><span style=\"color: #993366;\">Clinical hypnotherapy<\/span><\/h4>\n<p><strong>Clinical hypnotherapy is not like stage hypnosis. You don&#8217;t<\/strong> &#8216;lose control&#8217; at any time, this is just one of many <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/does-hypnosis-work.htm\">myths about hypnotherapy<\/a>. Instead, <a href=\"https:\/\/www.harleytherapy.co.uk\/counselling\/what-is-hypnotherapy.htm\">hypnotherapy for anxiety<\/a> is a process of deep relaxation that helps you access and manage your unconscious thoughts.<\/p>\n<p><strong>An <a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/20136382\/\">overview on research studies<\/a> of hypnotherapy published in<\/strong> &#8216;The Expert Review of Neurotherapeutics&#8221; suggests that hypnotherapy requires more research, but is &#8220;an efficacious treatment for state anxiety (e.g., prior to tests, surgery and medical procedures) and anxiety-related disorders&#8221;.<\/p>\n<h3>Will I be offered medication to treat my anxiety?<\/h3>\n<p><strong>Here in the UK medication might be offered for anxiety if things like<\/strong> guided self-help have had little effect. You might be offered a serotonin reuptake inhibitor (SSRI) or tricyclic antidepressant (TCA).<\/p>\n<p><strong>Note that it is always your choice whether to take medication or not and<\/strong> your medical professional should always thoroughly explain what it would entail, including side effects and withdrawal symptoms if the treatment is stopped suddenly.<\/p>\n<p><span style=\"color: #800080;\"><strong>Ready to try CBT or MBCT therapy for anxiety? We connect you with some of <a href=\"https:\/\/www.harleytherapy.co.uk\/anxiety-counselling-london.htm\"><span style=\"color: #333399;\">London&#8217;s most experienced anxiety therapists<\/span><\/a>. Or use<a href=\"https:\/\/harleytherapy.com\/?utm_source=Harley%20Therapy%20Blog&amp;utm_content=Post%20End\"><span style=\"color: #333399;\"> our booking site<\/span><\/a> to find a <a href=\"https:\/\/harleytherapy.com\/?utm_source=Harley%20Therapy%20Blog&amp;utm_content=Post%20End\"><span style=\"color: #333399;\">UK-based anxiety therapist<\/span><\/a> near you as well as <a href=\"https:\/\/harleytherapy.com\/therapists?location_type=skype&amp;utm_source=Harley%20Therapy%20Blog&amp;utm_content=Post%20End\"><span style=\"color: #333399;\">online therapists<\/span><\/a> you can access from anywhere.\u00a0<\/strong><\/span><\/p>\n<hr \/>\n","protected":false},"excerpt":{"rendered":"<p>What kind of therapy is the right kind to help with anxiety? And can you treat yourself, or do you have to see a therapist for anxiety therapy? Anxiety and anxiety disorders Anxiety means you have worried and increasingly illogical or fear-based thoughts that you can&#8217;t control. These thoughts are causing you more and more [&hellip;]<\/p>\n","protected":false},"author":8,"featured_media":118166,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_uag_custom_page_level_css":"","_lmt_disableupdate":"yes","_lmt_disable":"no","footnotes":""},"categories":[21],"tags":[3,391,44,104,162],"class_list":["post-118164","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-anxiety-and-stress","tag-anxiety","tag-anxiety-disorder","tag-anxiety-therapist","tag-panic-attack","tag-social-anxiety","has_thumb"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.0 (Yoast SEO v27.0) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Anxiety Therapy - Which Therapies Actually Work? - Harley Therapy\u2122 Blog<\/title>\n<meta name=\"description\" content=\"Anxiety therapy something you&#039;ve been advised to seek? 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