Author: Diana Freitas, Registered Social Worker, Psychotherapist

October 17, 2023

Anxiety is a common and often debilitating condition that affects millions of people worldwide. It can manifest in various forms, such as generalized anxiety disorder, social anxiety, panic disorder, and more. If you’re one of the many individuals struggling with anxiety, you’re not alone. The good news is that you don’t have to face it alone either. Psychotherapy, also known as talk therapy, is a highly effective method for managing and overcoming anxiety. In this simplified guide, we will explore the seven key steps to overcoming anxiety with the help of psychotherapy.

Step 1: Understanding Anxiety

The first and most crucial step in overcoming anxiety is understanding it. We’ll delve into what anxiety is, the different types of anxiety disorders, and how they affect your mental and physical health. A psychotherapist can help you gain insight into the root causes of your anxiety and identify triggers that contribute to your condition.

Step 2: Finding the Right Therapist

Not all therapists are the same, and finding the right one for you is essential. It’s essential to recognize that therapy is a highly personal experience, and not all therapists will be a perfect fit for every individual. To start, consider the type of therapy that aligns with your specific needs, whether it’s cognitive-behavioral therapy (CBT), mindfulness-based therapy, or another approach. Then, take the time to research and read about potential therapists in your area, seeking out their expertise and specialties.

Don’t hesitate to reach out to ask questions or schedule an initial consultation to assess the therapist’s approach and your comfort level with them. Trust and rapport are fundamental in a therapeutic relationship, so make sure you feel heard, respected, and understood. Finding a therapist with whom you can establish a strong connection is a vital component of the therapeutic process, as it fosters an environment where you can open up, explore your concerns, and work together towards your mental health goals.

Step 3: Setting Realistic Goals

Setting clear and achievable goals is crucial in therapy. You’ll learn how to work with your therapist to define your objectives, whether it’s reducing the frequency of panic attacks, improving social interactions, or managing general anxiety. Setting goals provides a sense of direction and purpose in your therapy journey.

Step 4: Cognitive-Behavioural Techniques

Cognitive-behavioural therapy (CBT) is one of the most widely used and effective therapeutic approaches for anxiety. We will explore the principles of CBT and how it helps in identifying and changing negative thought patterns and behaviours that contribute to anxiety. You’ll also discover practical exercises to implement CBT techniques in your daily life.

Step 5: Exposure Therapy

Exposure therapy is particularly useful for individuals with phobias and specific anxiety triggers. We’ll discuss how this technique works, its benefits, and how a skilled therapist can guide you through gradual exposure to your fears. Overcoming avoidance behaviours and confronting anxieties head-on can be transformative.

Step 6: Mindfulness and Relaxation Techniques

Incorporating mindfulness and relaxation techniques into your daily routine can significantly reduce anxiety. We’ll explore mindfulness meditation, deep breathing exercises, progressive muscle relaxation, and other relaxation methods that can help you stay present and calm in the face of anxiety-inducing situations.

Step 7: Maintaining Progress and Preventing Relapse

Anxiety management is an ongoing process. We’ll discuss how to monitor your progress, prevent relapses, and create a sustainable self-care plan for maintaining your newfound well-being. Psychotherapy equips you with the tools to handle anxiety throughout your life.


Overcoming anxiety with the help of psychotherapy is a journey that requires commitment and effort, but it’s a path that can lead to a brighter, less anxious future. By understanding anxiety, finding the right therapist, setting realistic goals, and employing evidence-based techniques like CBT and exposure therapy, you can regain control over your life. Combining these therapeutic approaches with mindfulness and relaxation techniques will enable you to maintain progress and lead a fulfilling life with reduced anxiety. Remember, you don’t have to face anxiety alone—seeking the guidance of a skilled therapist is a valuable step toward a happier and healthier you.