Key Takeaways
- Anxiety therapy is structured, practical and focused on helping you feel and function better.
- Early sessions focus on understanding your anxiety and setting goals.
- Common approaches include CBT, ACT and EMDR, depending on what drives your anxiety.
- Expect to practice skills between sessions, not just talk.
- Many people notice changes within a few months, though everyone’s pace is different.
If you have never been to therapy, it can be hard to picture what actually happens. Will you just talk about your childhood? Will you be told to “relax”? In practice, therapy for anxiety is usually much more practical than people expect.
Here is what anxiety counseling typically involves, from the first session to the skills you will build along the way.
The First Few Sessions
Your counselor will want to understand your anxiety: when it started, what triggers it, how it shows up in your body and thoughts, and how it affects your daily life. You will also talk about your history, your strengths and what you want to change.
Together you will set goals. These might be specific, such as sleeping through the night or going back to the grocery store, or broader, such as worrying less about what others think. You can read more in what happens in your first counseling session.
Common Approaches in Anxiety Therapy
Cognitive Behavioral Therapy (CBT)
CBT helps you notice anxious thoughts, test whether they are accurate and practice more balanced ways of thinking. It often includes gradual exposure, where you slowly and safely face situations you have been avoiding.
Acceptance and Commitment Therapy (ACT)
ACT focuses less on getting rid of anxious thoughts and more on changing your relationship with them, so you can act on what matters to you even when anxiety shows up.
EMDR and body-based approaches
When anxiety is tied to past experiences or trauma, EMDR or somatic therapy may help process what your mind and body are still holding.
Tip: Ask your counselor which approach they are using and why. A good counselor will explain the plan in plain language.
Skills You May Learn
- Breathing and grounding techniques to calm your body
- Ways to catch and challenge worst-case thinking
- Setting aside “worry time” so worry does not take over the day
- Step-by-step plans for facing feared situations
- Sleep and routine changes that lower your baseline anxiety
How Long Does It Take?
Sessions usually last 50 to 60 minutes and take place weekly or every other week. Many people notice some changes within a few months, but the timeline depends on what you are working on. Your counselor will review progress with you regularly.
Will I have homework?
Often, yes. Practicing skills between sessions is one of the main ways therapy for anxiety works.
Do I have to talk about my past?
Only as much as it helps. Many anxiety approaches focus mostly on the present.
Can anxiety therapy be done online?
Yes. Telehealth sessions can be very effective for anxiety.
What if therapy does not seem to help?
Tell your counselor. You can adjust the approach or find a counselor who is a better fit.
Talk to Someone About Anxiety or Depression
Artisan Counseling offers anxiety and depression counseling at our Newport News and Suffolk offices and by telehealth anywhere in Virginia. Request an appointment or call 757.503.2819.
In crisis? Call or text 988, or call 911 in an emergency.
