Anxiety is one of the most common mental health conditions. It affects millions of people in the United States alone. When worry, fear, or nervousness start interfering with daily life, it may be time to consider anxiety therapy. But with so many options available, how do you know what to look for in a therapist?

At Harmony, our goal is to help clients find care that feels supportive and effective. Here are three key things to keep in mind when choosing a therapist for anxiety.

1. Look for experience with anxiety disorders

Not every therapist specializes in treating anxiety. Choosing someone who has experience working with anxiety disorders means they are more likely to understand the unique challenges you face.

Therapists may use evidence-based approaches such as:

• Cognitive behavioral therapy (CBT): A treatment that helps you reframe unhelpful thought patterns.
• Dialectical behavior therapy (DBT): A therapy focused on emotional regulation and coping skills.
• Exposure therapy: A gradual, supportive process that helps reduce fear in triggering situations.
• Acceptance and commitment therapy (ACT): Helps you accept difficult thoughts and feelings while still focusing on personal values and goals.
• Mindfulness-based therapies: Teach you how to notice and manage anxiety in the moment through awareness and grounding.
• Interpersonal therapy (IPT): Focuses on improving relationships and communication, which can ease anxiety symptoms.

When you meet with a therapist, you can ask them directly about their training and experience with anxiety therapy so you feel confident that their approach aligns with your needs.

2. Consider the connection and comfort level

Therapy works best when you feel safe and supported. During your first few sessions, notice how you feel with your therapist. Do you feel listened to? Are your concerns taken seriously? Building trust with your therapist is just as important as the techniques they use.

If you do not feel comfortable, it is okay to try a different therapist. The right match can make a significant difference in how effective your anxiety therapy feels. Remember that therapy is a partnership, and you should feel empowered to participate fully in your care.

3. Explore therapy alongside other mental health services

For some people, therapy is the main form of treatment. For others, therapy works best when combined with additional supports. At Harmony, our therapists often collaborate with our psychiatric providers to offer psychiatric medication management when appropriate. This team-based approach helps ensure you have the right level of support for your needs.

You may also benefit from holistic supports like mindfulness practices, lifestyle changes, or support groups. A quality therapist will help you explore all the tools available, not just one approach. Asking if your therapist works as part of a larger mental health team can give you confidence that you will have access to multiple layers of care if you need them.

Common questions about anxiety therapy

What type of therapy is best for anxiety?

CBT is often considered the main therapy for anxiety, but many clients also benefit from DBT, mindfulness-based therapies, or exposure therapy. The best type is one matched to your unique symptoms and goals.

What kind of therapist do I go to for anxiety?

You can see a psychologist, licensed professional counselor, or licensed clinical social worker for therapy. If medication may be helpful, a psychiatric provider can provide psychiatric medication management alongside therapy.

What is the 3-3-3 rule for anxiety?

This grounding exercise helps calm your body during anxious moments. You name three things you see, three things you hear, and move three parts of your body. It is a quick way to bring your focus back to the present.

Taking the first step

Choosing the right therapist for anxiety can feel overwhelming, but focusing on experience, connection, and access to whole-person care can help you feel more confident in your decision.

Harmony is here to help you find the care you need. Our team provides therapy, psychiatric medication management, and interventional treatments like NeuroStar® TMS and Spravato® when appropriate. No matter where you begin, our providers will meet you where you are and guide you forward.

Relief from anxiety is here

Finding the right therapist for anxiety is not just about credentials. It is about feeling supported, understood, and confident that you have the right tools to move forward.

If you’re ready to take the next step in your mental health journey, click here to reach out to our team of empathetic mental health care experts. For existing clients, please click here and find your office location to contact your office directly.