When working with a therapist for anxiety, you can expect a variety of approaches and techniques depending on their training and therapeutic orientation. Here’s what you might encounter:
Initial Assessment and Goal Setting:
- Your therapist will likely begin by discussing your anxiety, its impact on your life, and your goals for therapy.
- Your anxiety therapist will explore your past experiences with managing anxiety, identifying strategies that have and haven’t worked.
- Together, you’ll define what success looks like for you and how you’ll know when you’ve achieved your goals.
Addressing Past Control Efforts and Creative Hopelessness:
- Many therapists will focus on highlighting the limitations of your previous attempts to control anxiety. This process, known as “creative hopelessness,” aims to motivate you to explore new approaches.
- They might use metaphors like the “anxiety tiger” or the “willingness thermostat” to illustrate the futility of fighting anxiety and the importance of accepting it.
Exploring Values and Committed Action:
- A significant part of therapy might involve identifying your core values and how anxiety has hindered you from living in alignment with them.
- You’ll work on setting “well-defined goals” that move you towards your values, even in the presence of anxiety.
- Your therapist will encourage you to take “committed action” towards these goals, embracing the discomfort that might arise.
Mindfulness and Acceptance Techniques:
- Your therapist might introduce mindfulness exercises to help you observe your anxiety-related thoughts and feelings without judgment.
- They’ll teach you to “make space” for these experiences, allowing them to be present without struggling against them.
- You’ll learn to differentiate yourself from your anxiety, recognizing that you are not your thoughts or emotions.
Exposure Therapy:
- Exposure therapy involves gradually facing your fears in a safe and controlled environment.
- Your therapist will help you create an “exposure hierarchy,” starting with less anxiety-provoking situations and progressing to more challenging ones.
- They might incorporate techniques like “interoceptive exposure” to desensitize you to the physical sensations associated with anxiety.
Building a Strong Therapeutic Alliance:
- It’s crucial to find a therapist you feel comfortable with and who you believe understands your anxiety.
- A strong therapeutic relationship built on trust and empathy will be essential for your progress.
- Don’t hesitate to ask your therapist about their training, experience, and approach to treating anxiety.
Remember that therapy is a collaborative process and this is equaly true for anxiety therapy. Your active participation and willingness to embrace new perspectives and techniques will greatly contribute to your success.