Finding Anxiety Treatment

Options for anxiety care

• Primary care: assessment, ruling out physical causes, medication, referrals.
• Therapists: CBT and exposure therapy are well-supported.
• Psychiatry: for medication management, particularly when symptoms are severe or complex.
• Digital and guided self-help programs: can help milder anxiety.

If you prefer to start online, BetterHelp offers talk therapy by message, phone or video, while Lemonaid Health and Sesame can assess you for non-controlled anxiety medication. Compare them in our online anxiety treatment guide.

Questions to ask a provider

• What approach do you use for anxiety, and what does the evidence say?
• How many sessions do you typically recommend?
• How will we measure progress?
• What does it cost, and do you accept my insurance?

Choosing where to start

The right first step depends on how severe your symptoms are and what’s accessible to you. If you aren’t sure, a primary care appointment is a sensible start: a clinician can check for physical contributors such as thyroid problems, review medicines and caffeine or alcohol use, talk through options and refer you on. If your anxiety is affecting work, school or relationships, or you’ve had panic attacks, a therapist trained in CBT and exposure therapy is often the most direct route. Psychiatry becomes important when symptoms are severe, complex, or have not responded to initial treatment, or when you and your clinician are considering medication.

What treatment typically involves

Most people are offered psychotherapy, medication or both. A course of CBT often runs for roughly 8 to 20 sessions and includes learning how anxiety works, testing worried predictions and facing avoided situations gradually. If medication is discussed, SSRIs and SNRIs are commonly used first, and they usually take several weeks to work; see anti-anxiety medications. Many people also benefit from lifestyle changes, such as regular sleep, exercise and less caffeine and alcohol. Our page on therapy for anxiety explains approaches in more detail.

Preparing for your first appointment

• Note your main symptoms, how long you’ve had them and what makes them better or worse.
• Write down any panic attacks, avoided situations and sleep changes.
• List medicines, supplements, caffeine, alcohol and other substances.
• Mention past treatment and what helped or didn’t.
• Bring questions about the approach, cost and how progress will be measured.

Costs and access

Costs vary widely. Insurance may cover therapy and psychiatry with a copay; community clinics and training programs may offer reduced fees; employers often provide EAP counseling. See affordable mental health care for ways to lower costs. Telehealth can widen your choices, including online therapy, and in some places can shorten waits.

Signs that you should seek help soon

• Anxiety is stopping you from working, studying or leaving the house.
• You’re having panic attacks, or fear of them is changing how you live.
• You’re using alcohol, drugs or other behaviors to cope.
• You have physical symptoms such as chest pain, which should be assessed by a doctor.
• You have thoughts of harming yourself; see Get Help Now.

What if the first treatment doesn’t help?

Not responding to the first approach is common and doesn’t mean you can’t get better. Clinicians can adjust therapy, change the type or intensity of treatment, try a different medicine, add therapy to medication or refer you to a specialist. Tell your provider honestly how things are going, so the plan can be adapted. For a closer look at the condition, see anxiety and panic attacks.

Online and self-guided options

If appointments are hard to get or you’re nervous about starting, online and self-guided options can be a stepping stone. Guided digital CBT programs, supported by a coach or clinician, have good evidence for mild to moderate anxiety, and video therapy with a licensed therapist can be as effective as in-person sessions for many people; see online therapy. Online services such as BetterHelp offer talk therapy, while services such as Lemonaid Health and Sesame can assess you for non-controlled medication; none of these prescribe benzodiazepines. Read our reviews of BetterHelp, Lemonaid Health and Sesame and our guide to online anxiety treatment before deciding. Whichever route you choose, check that the clinician is licensed, the price is clear and there’s a plan for what to do if symptoms worsen.

Looking after yourself while you wait

Waiting for an appointment can be stressful, but there is plenty you can do in the meantime. Practice slow breathing and grounding, which you’ll find in how to calm your mind. Limit caffeine and alcohol, keep a regular sleep routine and take short walks. Write down when anxiety flares and what was happening, which will help your clinician. Tell a trusted friend or family member what you’re going through, so you don’t carry it alone. If anxiety suddenly gets much worse or you feel unsafe, don’t wait: see Get Help Now.

Next steps

Learn about anxiety, therapy for anxiety, or compare online anxiety treatment.