How to Treat Anxiety Disorders Psychologically

Anxiety disorders can be psychologically intervened through cognitive-behavioral therapy, supportive psychotherapy, mindfulness based stress relief therapy, psychodynamic therapy, group psychotherapy, and other methods. Anxiety disorder may be related to genetic factors, long-term stress, neurotransmitter imbalance in the brain, childhood trauma experiences, irrational cognitive patterns, and other factors. It usually manifests as symptoms such as excessive worry, palpitations, insomnia, etc.

1. Cognitive Behavioral Therapy

Cognitive behavioral therapy improves symptoms by identifying and correcting patients' erroneous cognitive and behavioral patterns. Therapists will help patients analyze catastrophic thinking, gradually expose them to fearful situations through exposure therapy, and combine relaxation training to alleviate physical symptoms. Suitable for types of generalized anxiety, panic attacks, etc., and should be repeated with homework.

2. Supportive psychotherapy

Supportive psychotherapy establishes trust relationships through listening and empathy, providing emotional support and psychological education. Therapists will guide patients to express inner conflicts, teach coping skills such as deep breathing techniques, emotional diaries, etc., and help rebuild a sense of security. Suitable for mild anxiety or as an adjunct to other treatments, it should be maintained for 8-12 weeks.

3. Mindfulness based stress reduction therapy

Mindfulness based stress reduction therapy reduces anxiety and rumination by focusing on current experiences. Patients need to practice techniques such as body scanning and observing breathing to cultivate awareness of emotions without judgment. It can regulate the overactivation state of the amygdala and improve expected anxiety. It is recommended to practice for 20-30 minutes daily for more than 3 months, and the effect is significant.

4. Psychodynamic therapy

Psychodynamic therapy focuses on the impact of subconscious conflicts and childhood experiences on anxiety. Explore internal psychological dynamics and deal with unnoticed defense mechanisms through free association and empathy analysis. Suitable for patients with early attachment trauma, the treatment usually takes 6 months to 1 year and may be accompanied by short-term worsening of symptoms.

5. Group psychotherapy

Group psychotherapy utilizes group interaction to promote symptom improvement. Under the guidance of the therapist, members gain a sense of belonging by sharing their experiences and learn social skills and interpersonal boundary management. The effect on social anxiety is significant, usually in groups of 8-10 people, 1-2 times a week, and needs to be synchronized with individual treatment.

During psychotherapy, it is recommended to maintain a regular daily routine and engage in 30 minutes of aerobic exercise such as brisk walking or yoga. It is also recommended to increase the intake of foods rich in tryptophan, such as bananas and milk, and avoid excessive caffeine intake. Family members should give full understanding and not force patients to change quickly. If there is a suicidal tendency, they should seek medical attention immediately. Different therapies can be used in combination, and specific plans need to be developed after evaluation by a psychiatrist.