Types of anxiety therapy: finding the right approach for you

If you are reading this, anxiety is probably making life harder than it needs to be.  Maybe you’re avoiding things you used to manage Ok, or you’re just tired of the constant tension.

I’ve worked as a counsellor in Portsmouth since 2004.  I am BACP Accredited with training in Humanistic Counselling and NLP, and as all the research shows, there is no one single model that works for everyone.  What helps most is the relationship between the therapist and client, and an approach that works for you.

Solution Focused work: What I use most

I’m going to be honest with you – traditional therapy can take months or years.  Some people need that.  But if you are struggling with anxiety right now, you probably don’t want to spend the next 18 months in weekly sessions whilst still having panic attacks in Tesco.

Solution focused therapy gets to the point.  Instead of endless analysis, in the first session, we agree on a draft plan.  I also often ask ‘how will you know when you get where you want to be?’

On average, I see clients for 5-6 sessions.  I do not rush, but focus on empowering people and changing what needs to change.   One client’s feedback “I found the techniques particularly useful.  Understanding triggers and anxieties and how to manage them.” 

The research backs this up too.  Studies show that solution-focused approaches get similar results to longer therapies, just faster.

NLP techniques that actually help

I trained in NLP in the late 90’s and have always used it in my therapy practice.  NLP provides techniques for changing how your brain responds to anxiety triggers.  If you’ve got a specific phobia or your anxiety kicks off in particular situations, NLP can sort this out surprisingly quickly.

I use a list of simple tools for anxiety which we work through which includes things like breathing techniques.  As one client put it “Thanks for the breathing tips.  Very useful and easy to put into practice as a proactive relaxer technique too.”

I also have a specific technique called the ‘Circle’ which I share for panic attacks.  Clients really love it! “Have used my ‘circle’ a couple of times already; how nice to have your own little space in a travel format!”   That’s the point!  You leave with practical tools that work when you need them, not just when you’re sitting in the counselling room. The ‘circle’ is also part of some of my techniques I use for trauma and other issues.

The Thinking Stuff

Sometimes anxiety comes from ‘catastrophising’ – imagining the worst that can happen.  You may be convinced people are judging you, although there is no evidence.  Stopping this takes practice and awareness, but it works.  Negative self-talk is common with anxiety, but also with depression, low self esteem and other issues.  I fairly often work through the negative self-talk, and what they need to hear instead.

Sometimes I help clients ‘put things down’, or in the case of guilt, put it in the bin.

Relaxation (properly)

A lot of people with anxiety have completely forgotten what being relaxed actually feels like.  Your nervous system has been running hot for so long that calm seems impossible.

Sometimes I use a relaxation and guided journey to a ‘safe place’.  We ‘anchor’ how it feels so you can go back there whenever it would be helpful.  It is especially useful for sleep problems.

Anxiety Therapy and Depression treatment together

Anxiety and depression often come as a package.  It is common to work with clients who have both.  Often when anxiety reduces and we take control, the mood lifts naturally – suddenly you have energy for life again. As one client described it “I feel a lot better . . . a lot stronger.  It’s really helping.”

How I actually work

I draw from all my training in Humanistic Counselling, NLP, cognitive and behavioural approaches and also life experience.  The first session can feel a bit strange, but after that, I expect clients to look forward to and enjoy sessions.  One person told me “I really enjoy counselling!”   Another said “I found it interesting, I discovered a lot of things; I quite enjoyed it” Sessions are practical.  I encourage clients to take control in sessions, and try and give choices about how to tackle issues.   Clients have said “Easy to talk to, felt confidence and trust quickly” and “Warm and non-judgemental.”  I enjoy sharing techniques which are going to make a difference.  I provide free handouts which clients find really helpful.

The Practical bits

I work from Southsea (5 min walk from Fratton station, and free parking outside), face to face, online, or on the phone – whatever suits you.  Some work is better face to face, especially trauma related issues.  Sessions are £50 per hour each week to start with.  When we agree our draft plan, I can say roughly how many sessions you will need.  I offer a free 15-minute chat first if you want to meet me and ask questions before committing to anything.  If I think I can’t help you, I will refer you to someone who can.

Being Honest

Therapy won’t make you never feel anxious again.  Anxiety is a normal human emotion.  Counselling can stop anxiety ruining your life.

As clients have said “Thankyou so much for helping me believe in myself again” and “I feel lighter, more comfortable with myself; happier!”

That’s what we are after – getting control back.  Having tools that actually work.  Trusting yourself with difficult feelings.

If anxiety is limiting what you do or how you live, you don’t have to put up with it.

Take control today!

Joe Isaac