If you have anxiety, you might know that therapy can help you feel better. But what type of therapy should you pursue? How do you start? And how do you know if you've found the right therapist? What is the best therapy for anxiety?

These are important questions, and finding answers can feel overwhelming. Therapy often seems clouded in mystery, with strict confidentiality and the image of an all-knowing figure sitting across from you while you lie on a couch and discuss your dreams. At least, that's the picture painted by TV shows and movies. The reality of counselling is quite different.

The Foundation of Effective Therapy: The Therapeutic Alliance

The most important thing to know about counseling is that the relationship with your therapist matters most. It doesn't matter what method or experience the therapist has. This relationship is key to improving your mental health. We call this relationship the therapeutic alliance.

Ask yourself:

• Do I feel connected to this therapist?

• Do I feel respected and understood by them?

If the answer to these questions is yes, you've likely found a good match.

However, to go deeper and understand why you might connect with one therapist over another, it’s helpful to learn about therapy modalities. A therapist's modality is their underlying theory or approach to understanding and addressing mental health issues.

Understanding Therapy Modalities

Many therapy modalities exist, each offering a unique approach to healing. A few examples include:

• CBT (Cognitive Behavioural Therapy)

• DBT (Dialectical Behaviour Therapy)

• EMDR (Eye Movement Desensitization and Reprocessing)

• ACT (Acceptance and Commitment Therapy)

• REBT (Rational Emotive Behaviour Therapy)

A full discussion of each would need a textbook. Instead, let’s focus on one effective method for anxiety: Cognitive Behavioural Therapy (CBT).

What Is CBT, and Why Is It Effective for Anxiety?

CBT is the most studied type of therapy in the world. Researchers have shown that it helps with many mental health problems, especially anxiety and social anxiety disorder. The goal is to give clients experiences that challenge and change negative beliefs, attitudes, and thoughts. This applies both in therapy and outside.

Essentially, we all have underlying beliefs that shape how we interpret our life experiences. For those struggling with anxiety, these beliefs often include:

• "I am not good enough."

• "I can’t trust myself to handle future problems."

• "I am worthless."

CBT helps identify the ways these beliefs distort our thoughts and replace them with healthier, more supportive perspectives. By doing this work, clients can build self-esteem, foster trust in themselves, and redefine their sense of worth.

The Transformative Power of CBT

CBT is incredibly effective for anxiety. Clients who are open to the process and believe in their ability to change often see remarkable results. I’ve witnessed firsthand how individuals, through challenging their core beliefs and adopting new, empowering perspectives, can significantly reduce—and sometimes even eliminate—anxiety.

Is this work challenging? Yes.

Is it worth it? Absolutely.

Take the First Step

If you’re struggling with anxiety, finding a CBT therapist could be life-changing. You could search on Google for "CBT therapy near me" or reach out to me if you are in the Comox Valley, BC. As a CBT therapist, I specialize in helping clients change their habits and core beliefs to feel safer and more grounded in an often volatile, uncertain, chaotic, and ambiguous world.

You don’t have to face anxiety alone. With the right guidance and effort, lasting change is possible.