How Long Therapy Actually Takes for Anxiety (A Roadmap)
Ever feel like you're on an endless loop of worrying about the future? Untreated anxiety can feel like that. But here's the kicker: therapy might be the tool you are looking for to better manage these thoughts.
You might be feeling overwhelmed right now and that’s ok; however, understanding what lies ahead in your healing journey can help make everything feel a bit more manageable!
Whether you’ve started therapy already or are looking to start soon, you’ll want to come prepared with the right expectations and outlook. It’s important to understand that no one’s journey is the same.
Understanding the Timeline of Therapy For Anxiety
Many people grappling with anxiety ask a common question: how long does therapy take for anxiety? Unfortunately, there is no easy or straightforward answer to this question. A variety of factors can influence the length and efficacy of your therapy journey.
The duration largely depends on your specific needs and goals. But according to the American Psychological Association (APA), half of individuals start seeing improvements within an average of 15 to 20 sessions.
In practice, patients and therapists sometimes prefer to continue treatment over longer periods (e.g. 20 to 30 sessions over 6 months) to achieve more complete healing and to feel confident in the skills needed to maintain progress post-therapy.
It is important to note that change achieved in therapy takes time, but is a worthwhile investment. In your initial consultation call with potential therapists, be sure to ask them what you can expect.
Severity of Your Anxiety
Your unique experiences and challenges with anxiety play a significant role in determining how long you should stick with therapy. If you're dealing with severe symptoms or have been struggling for years without seeking help, it may require more time to address these deep-seated issues effectively. It is important to be open and transparent about the duration of your symptoms to allow your therapist to correctly address the issues you are facing.
Type of Therapy Used
Different therapeutic approaches may vary in their pace. Cognitive-behavioral therapy (CBT), known for its efficiency, typically requires fewer sessions than psychodynamic therapies which delve into past experiences and subconscious processes. Studies show cognitive-behavioral therapy (CBT) often results in significant improvement within 12-16 weeks when treating Generalized Anxiety Disorder (GAD).
Your Commitment to Change
Your motivation is key. Engaging actively during sessions and implementing learned strategies on your own outside of therapy can make noticeable differences sooner rather than later. The more committed you are to changing your relationship with anxiety, the more likely it is that you’ll see positive changes faster. The thing is no one’s anxiety changes overnight. You will learn interventions to address your anxiety and while it’s scary, it’s best to apply these techniques as often as you can outside of therapy. Remember that each person's path towards healing is unique; comparing your progress with others' isn’t always helpful. Let's remember: there isn't a 'one-size-fits-all' timeline for therapy. Be lenient and kind with yourself as you traverse this course of self-realization and mending.
Benefits of Long-Term Therapy For Anxiety
If you've been wrestling with anxiety for a long time already, long-term therapy can feel like a marathon. But remember, the focus isn't on how fast you reach your destination but rather on your ability to persevere and make positive incremental changes. Improving your anxiety is about changing your life for the long-term, not making sudden drastic changes that don’t stick. So why go the distance? Here are 3 compelling reasons:
Deeper Understanding of Your Anxiety
In short-term therapy, you might get quick fixes to handle panic attacks or patterns of overthinking. Yet for more lasting relief, you and your therapist might need to dig deeper into your anxieties' roots — much like how gardeners tackle stubborn weeds by removing their deep-seated roots.
Learning what triggers your anxiety response is the key to changing your relationship with anxiety. This exploration takes time but is often necessary for sustainable, long-term healing. It lets us unravel complex emotions and memories that may be fueling your anxiety without you even realizing it.
Sustainable Coping Mechanisms
Long-term therapy equips you with an arsenal of coping mechanisms tailored just for you — not one-size-fits-all solutions that may only offer temporary respite.
You and your therapist should work together over many sessions to discover what strategies best help reduce your specific symptoms while promoting positive growth in other areas of your life, too. Implementing these coping mechanisms into your day-to-day behavior isn’t easy — you can forget or feel overwhelmed — so it helps to have a therapist by your side as you navigate these new changes over time.
Better Self-Awareness & Emotional Intelligence
Anxiety often clouds our judgment and distorts our self-perception. However, as the American Psychological Association suggests, prolonged engagement in therapeutic conversations helps peel back these layers until you can uncover the true 'you' beneath all those worries.
The journey won't always be comfortable (that’s a given), but imagine gaining a better understanding of yourself and finding ways to reduce fear while gaining confidence. That’s worth fighting for.
Note: Each person responds differently to therapy based on various factors like the nature of their anxiety, their relationship with the therapist, and personal commitment. So it's okay if your progress might seem slower than others — remember this is about your healing journey, not a race to the finish line.
Hi, I’m Laura Jasen, LPCC, LMHC - an experienced therapist helping folks tackle their anxiety. At Sage & Sunshine Therapy, I’ve got your back every step of the way. Whether we work together for only a few sessions of anxiety therapy or for the long-term, your needs and goals will always stay at the forefront of our work together. Contact me or book a free, no-commitment consultation call today!
Challenges of Short-Term Therapy For Anxiety
While short-term therapy for anxiety might seem appealing due to its quicker time frame, it's not without its own drawbacks. One key challenge is the potential for superficial treatment.
Rapid approaches may only skim the surface of deeper issues causing your anxiety. You might feel better temporarily, but without digging into underlying problems, you risk having your symptoms return down the line.
Anxiety has a far-reaching impact, both mentally and on our opportunities for personal growth. Short-term therapy often focuses on symptom relief rather than holistic, sustainable development. So while your panic attacks may subside quickly, other areas in your life may still suffer from unresolved issues tied to your deep-rooted anxiety.
If you're always rushing through tasks because you're anxious about the next one, you might not learn to slow down and enjoy your accomplishments.
If social situations make you anxious, quick therapy may ease this discomfort temporarily but won't necessarily help improve your relationships or confidence in social situations, especially when it comes to public speaking.
If you get heart palpitations from worrying about the future, it takes time for the mind and body to get on the same page after therapy starts.
Setting Realistic Goals for Anxiety Therapy
Therapy for anxiety is a unique journey, and like any expedition, it's helpful to have a roadmap. In the context of therapy, this map comes in the form of goals.
The Importance of Goal-Setting
Establishing achievable, realistic goals help you track your progress and give your sessions direction. It's not just about feeling better; it’s about defining what ‘better’ means to you personally. In your first session with your therapist, you’ll discuss the specifics of your goals so that every following session can stay aligned with the treatment plan.
Achievable vs Unachievable Goals
Sometimes we can be our own toughest adversaries. When setting goals for therapy, avoid making them too ambitious or vague such as 'I want to get rid of my anxiety'. We don’t want to get rid of your anxiety, we want to better learn to manage your anxiety .Imagine if we reduced your anxiety to zero, you might think it is okay to pet a tiger in the wild! We all need a level of anxiety that allows us to understand what is dangerous compared to what is not as dangerous.
Instead, aim for more specific and manageable objectives like 'I will practice mindfulness twice daily' or 'I will respond to emails by the end of the day'. Try to focus more on what’s immediately within your control versus abstract wishful thinking.
Your therapist will work with you and guide you towards developing your goals. Be sure to ask them any questions you have so you can feel totally confident in your ability to achieve your goals. Remember: the more we talk about it, the easier it will be to address it.
Actionable Steps: Setting SMART Goals
If you’re looking for a more structured approach to setting goals, SMART goals are a good place to start. However, this framework isn’t necessary if you want to start with more general goals - especially if SMART goals feel overwhelming to you.
SMART stands for:
S - Specific: Be clear on what exactly you wish to achieve.
M - Measurable: Make sure there are tangible ways in which progress can be assessed (e.g. frequency or intensity reduction).
A - Attainable: Your goal should be something that you can realistically achieve.
R - Relevant: Ensure the goals are in line with your overall well-being and recovery from anxiety.
T - Time-bound: Setting a time frame gives you a clear deadline to work towards. But remember, therapy isn’t a race.
Your therapist is key in lending a hand throughout this journey. If you feel confused at any point, don’t hesitate to speak up and ask clarifying questions. The better you understand and believe in your goals, the more likely you are to achieve them and feel aligned with your therapist.
Identifying Appropriate Therapists for Anxiety Treatment
Finding the right therapist to help with your anxiety can be a bit like trying on shoes. You need something that fits well, is comfortable, and supports you in all the right places. It's not about finding the 'best' shoe; it's about finding the best fit for you.
To start this journey, consider these 3 tips:
Evaluate their Specialization: Anxiety disorders have different forms such as Generalized Anxiety Disorder (GAD), Panic Disorder or Social Anxiety Disorder, so therapists often specialize in certain areas. Be sure to ask potential therapists about their specializations.
Look at Their Approach: The way a therapist interacts with you is key to successful treatment - some use Cognitive Behavioral Therapy (CBT) while others may focus more on Mindfulness-Based Stress Reduction (MBSR), or another kind of treatment. You’ll want to be clear on what therapy techniques they prefer and use most often.
Check Reviews and Ratings: A glance at reviews from previous patients can give an idea about how effective they found their therapy sessions. It might be helpful to complete a Google search for potential therapists to see what others have said about their own experiences.
Creating an Effective Treatment Plan for Anxiety
An effective treatment plan for anxiety is like having your own personalized sensei, guiding you through the twists and turns of your journey. It's crucial that this plan addresses all aspects of your specific anxiety disorder to get the most out of your therapy sessions.
Your therapist will develop this with you in the earlier stages of working together. This will inform your therapy sessions going forward and any techniques or strategies your therapist recommends you do at home in your day-to-day life.
Finding Your Personalized Approach
The first step in creating an individualized treatment plan involves understanding what type of anxiety disorder you're dealing with. There are several types such as Generalized Anxiety Disorder (GAD), Panic Disorder, or Social Anxiety Disorder, each requiring unique approaches. The National Institute Of Mental Health offers detailed information on these disorders.
A deep-dive into your personal history can also shed light on underlying issues contributing to your condition. Uncovering past traumas or unresolved emotional wounds may help craft a more targeted treatment plan.
Incorporating Different Therapy Modalities
Different modalities like Narrative Therapy, Exposure Therapy, or Mindfulness-Based Stress Reduction can be beneficial depending on one's needs.
Combining multiple therapeutic techniques might provide comprehensive relief from symptoms and help uncover new coping mechanisms. It's essential to recognize that no single technique is appropriate for everyone; it's all about discovering what functions best for you as an individual.
Based on their education and experience, your therapist will work with you to discover what modalities work best for you. Aim to be totally honest with yourself and your therapist because the efficacy of your treatment plan will depend on it.
Strategies for Maintaining Progress After Anxiety Therapy
Anxiety therapy is not a one-and-done deal. It's like training for a marathon, you can't just stop running once the race is over if you want to keep your fitness levels up.
Maintaining progress after anxiety therapy requires continuous effort and deliberate practice. Here are some key ways to continue making strides in managing your anxiety:
1. Regular Mindfulness Practices
Engaging in mindfulness practices such as meditation or yoga on a regular basis has been shown to help regulate anxiety and the nervous system.
Studies have shown that individuals who regularly engage in mindfulness practices experienced a decrease in anxiety, depressive symptoms and an overall improvement of mental health.
If you’re unable to move your body in order to practice mindfulness, consider using a mindfulness app like Headspace or Calm to practice within yourself.
2. Staying Connected with Your Therapist
If possible, consider scheduling periodic check-ins with your therapist even after ending regular sessions. Over the long-term, your therapist could provide valuable insight into how well you're implementing coping mechanisms and other strategies learned during treatment. We often call these maintenance sessions because we want you to maintain the progress you have made in your previous work.
3. Self-Care Habits
Incorporating self-care habits into daily routines also helps maintain progress post-therapy. Sleeping adequately, eating healthy foods, and exercising regularly all help to strengthen emotional resilience and improve mental health.
Self-care can also look differently for everyone! Perhaps you find more peace having a picnic in nature, or by taking a relaxing bubble bath - however you prefer to replenish and care for your mental health is the best way for you.
4. Note Your Triggers
As you move on from therapy, you’ll want to note what situations tend to trigger your anxiety. This helps anticipate challenges and plan appropriate responses ahead of time. If you feel that old triggers are coming back or you have new triggers, it can be helpful to book a session with your therapist to talk about these new challenges with your anxiety.
5. Join a Support Group
Support groups can provide uplifting camaraderie and understanding from people who are going through similar experiences. Many people find solace in exchanging their stories, tactics, and support with others who are facing similar struggles.
To find the right group, first reach out to your therapist for recommendations. They should be able to point you in the right direction. If none of their recommendations are to your liking, don’t hesitate to google for local support groups or try searching in local Facebook groups.
Lifelong Learning About Anxiety
As someone who’s currently or has struggled with anxiety, you’ll want to continue to educate yourself about anxiety and new scientific studies. Knowledge truly is power when dealing with mental health conditions.
It's not just about improving, it's also about keeping that progress going post-therapy. With these tactics, you're set to keep up the gains from therapy for a long time.
As you can see, understanding how long therapy takes for anxiety isn't a walk in the park. Considering all of the elements involved, it's clear that each person's journey is distinctive.
The road may be longer for some and shorter for others, yet the benefits of sticking with it are rewarding. The challenge lies in setting realistic goals, putting in the effort, and being patient.
Finding the right therapist is crucial, too - someone who understands your unique needs and can guide you effectively through your treatment plan.
In all things, remember that relief from anxiety doesn't happen overnight. It requires time and commitment, so don’t try to rush yourself – your mental health is worth it.
Ready for a change? If you're ready to start your healing journey (or are looking for a different therapist), consider Sage & Sunshine Therapy.
Written by: Laura Jasen, LMHC, LPCC
