Anxiety can significantly impact one’s daily life. It can disrupt routines and relationships due to constant worry, fear, and a variety of other symptoms. With the rise of online therapy, there is now a convenient and accessible way to seek help from the comfort of home. This post explores the benefits of online therapy for anxiety and provides valuable tips on how to find the right therapist to support your journey towards a calmer, more balanced life.
What is Online Therapy for Anxiety?
Online therapy for anxiety is a form of mental health treatment conducted through digital platforms. Video calls are usually utilized for best treatment results and insurance purposes.
That said, this online approach provides the same therapeutic benefits as traditional in-person therapy, with the modern convenience of the digital age!
Benefits of Online Anxiety Therapy
There are many benefits to receiving therapy for anxiety. When it comes to online therapy sessions specifically, there are even more benefits for someone with anxiety, such as:
Convenience. With online therapy, you don’t need to travel. Not only does this save you time and money, but you can effectively do your therapy sessions from anywhere you have internet access. This also means there's no need to miss any appointment when traveling for work or pleasure, so long as you’re still in a state your therapist holds a license.
Accessibility. Online therapy increases access for those with autoimmune disorders, chronic pain, or difficulty with travel/transportation. Related, the accessibility of online therapy means you can still attend even if you’re not feeling well or have a sick kid at home. Or if you’re being cautious of becoming ill, online therapy prevents contact with others eliminating your risk of exposure.
Comfort and Privacy. Therapy sessions in the comfort of your home simply cannot be beat. Sweatpants are optional and your pets are welcome! At-home therapy sessions also provide greater privacy and anonymity. There’s no worry of running into anyone in the waiting room or about being heard through thin office walls.
Focused Time. Virtual clients report a major benefit of online anxiety therapy was improved focus during the session. Rather than having conversations about situations occurring with the drive in, or seeing someone in the waiting room, we can jump right into interventions and therapy.
Flexibility. The ability to meet online makes it much easier to fit therapy into a busy schedule. A 60 minute session only takes up that 60 minutes—and not the drive in time as well. With more flexible scheduling, there is also the potential for evenings and weekends. You also never have to worry about leaving an appointment late at night and walking through a dark parking lot.
Wide Range of Therapists. With online access, you now have access to a broader range of therapists and specialists. Put differently, you have the ability to find the absolute best-match therapist for you, regardless of geography or distance.
How to Find the Right Online Therapist for Anxiety
The major benefits of online therapy aside, how does one find the right online therapist for anxiety? There are a lot of factors to keep in mind, so we will detail out what to look for.
Credentials. First, verify the therapist’s credentials. Each state will be different, but all should have a way to verify a therapist’s license and good standing. For example, in Florida you would visit the Florida Dept. of Health License Verification page.
Specialization & Experience. If you are seeking help with anxiety, look for someone who specializes in anxiety therapy. The results of your therapy will be more profound with a therapist who specializes in your specific needs, or intervention you would like to utilize.
Therapy Approach. Different therapists offer different approaches to therapy. Some even require specific training and certification. Here are some of the most common types of therapies and what to expect with each.
CBT (Cognitive Behavioral Therapy). CBT is a structured, goal-oriented approach that helps individuals identify and change negative thought patterns and behaviors contributing to their anxiety. By focusing on present issues and practical strategies, CBT can empower you to develop healthier coping mechanisms and improve your overall emotional well-being.
CPT (Cognitive Processing Therapy). CPT is a specialized form of cognitive therapy designed to help individuals process and overcome trauma-related anxiety by challenging and modifying unhelpful beliefs and thoughts. Through structured sessions, clients learn to reframe their traumatic experiences, reducing emotional distress and improving mental health.
PST (Problem Solving Therapy). PST is a cognitive-behavioral intervention that focuses on enhancing an individual's problem-solving skills to effectively manage and reduce anxiety. By teaching clients systematic steps to identify, evaluate, and resolve problems, PST helps them gain control over their stressors and improve their overall emotional well-being.
ACT (Acceptance and Commitment Therapy). ACT is a mindfulness-based approach that encourages individuals to accept their thoughts and feelings rather than fighting them, while committing to actions that align with their values. By fostering psychological flexibility, ACT helps clients reduce anxiety and improve their quality of life through acceptance and meaningful behavior changes.
DBT (Dialectical behavior therapy). DBT combines cognitive-behavioral techniques with mindfulness practices to help individuals regulate emotions, reduce anxiety, and improve interpersonal relationships. Learn skills such as distress tolerance, emotional regulation, and mindfulness, to manage and alleviate anxiety effectively.
EMDR (Eye Movement Desensitization and Reprocessing Therapy). EMDR is a structured treatment which helps alleviate anxiety by processing traumatic memories through guided eye movements, taps, or sounds. This method helps reframe negative beliefs and reduce emotional distress, offering rapid symptom relief for anxiety disorders linked to past trauma.
Rapport and Therapeutic Style. The most significant indicator of success will come from the rapport between client and therapist. Some therapists are more straightforward and solution-focused while others are more client focused and compassionate. It is important to know what style of therapist you feel you would benefit from the most.
Reviews, Testimonials, and Success Stories. Often the best places to find a new therapist will be through reading reviews. That said, you may not find a lot of reviews. This is because therapists operate under a strict code of ethics which does not let us solicit reviews online. So, instead, look through some of the testimonials or success stories on a therapist’s website, ask for recommendations from friends, or check out a therapist’s social media accounts to get a sense of their personality!
Initial Consultation. Utilize free consultations to gauge your compatibility. For example, ask them about their therapeutic style! If you are not clicking with a therapist, you owe it to yourself to be honest about this early and find someone else who is a better fit. Therapists will not take offense and would honestly prefer you find success even if it is not with them.
What to Expect in Online Anxiety Therapy Sessions
Online anxiety therapy sessions closely resemble in-person sessions, with the main difference being the need for equipment like a webcam and microphone. If you plan to use a smartphone, use a phone stand so that your video is not moving too much. Or make your therapist seasick—your call.
The typical length of an online therapy session is 50-60 minutes. Sessions are usually weekly until significant progress and a reduction of symptoms are observed. Clients do not need to show up early or send weekly updates prior to meetings; however, assessments and tracking tools are utilized to gauge progress, identify areas of need, and enhance treatment.
Typically we encourage journaling alongside more specific homework and exercises. The goal being to increase self-awareness, self-care, and helping you grow and develop. Develop techniques like gratitude and self-compassion—techniques which are often lacking during periods of intense anxiety.
Goal setting and progress tracking are critical to the success of the therapy process. The specific tools used will vary between therapists, but all will achieve a similar goal. That said, these tools and resources are normally discussed during the initial consultation.
Conclusion
If you suffer from anxiety, it is easier now, more than ever, to get the help you need. Online therapy for anxiety offers numerous benefits, including convenience, accessibility, privacy, and flexibility. So If you're struggling with anxiety, take the first step towards seeking help.
Here at Higher Ground Wellness we are specialists in anxiety therapy and want to lead you to significant improvements in your emotional well-being and overall quality of life. Contact us today to book a consultation or learn more about our online therapy services, and start your journey towards a calmer, more balanced life.