What’s the best treatment for anxiety?
For mild anxiety your health professional might suggest lifestyle changes, such as regular physical exercise and reducing your stress levels. You might also like to try online e-therapies, many of which are free, anonymous and easily accessible.
For moderate to severe anxiety, psychological or medical treatments (or both) are likely to be recommended.
On this page we focus on 6 treatments which have been proven to work by a lot of good-quality studies.
For a comprehensive review of the effectiveness of more than 30 different anxiety treatments, download our booklet: A guide to what works for anxiety: an evidence-based review (PDF, 4132KB).
It's important to seek support early if you're experiencing anxiety. Your symptoms may not go away on their own.
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Cognitive behaviour therapy (CBT) for anxiety
What is Cognitive Behaviour Therapy?
CBT is a structured psychological treatment which recognises that the way we think (cognition) and act (behaviour) affects the way we feel.
How does CBT work?
Unhelpful thoughts and behaviours can make you more anxious. They can stop you from getting better when you’re experiencing anxiety.A therapist will work with you to identify unhelpful thought and behaviour patterns, and help you replace unhelpful thoughts and behaviours with new ones that reduce your anxiety.
Example: Managing catastrophising thought patterns
You might find yourself stuck in catastrophising thinking patterns. Maybe you:
think the worst
believe something is far worse than it actually is
expect things to go wrong.
CBT helps by teaching you to have a more balanced attitude and focus on problem-solving.
Example: Reducing avoidance of anxiety triggers
You might avoid situations or things that cause anxiety. CBT can help you face your fears and approach these situations more rationally.
CBT techniques
Mental health professionals may use a range of CBT techniques. They might:
encourage you to recognise the difference between productive and unproductive worries
teach you how to let go of worries and solve problems
teach you relaxation and breathing techniques, particularly muscle relaxation, to control anxiety and the physical symptoms of tension.
CBT can be delivered one-on-one with a professional, in groups, or online. CBT is often combined with behaviour therapy.
Behaviour therapy
Behaviour therapy is used in CBT. It focuses on encouraging activities that are rewarding, pleasant or give a sense of satisfaction. This helps to reverse the patterns of avoidance and worry that make anxiety worse.
Exposure therapy for anxiety
Behaviour therapy for anxiety relies mainly on a treatment called 'graded exposure'.
If you avoid situations that make you anxious you don’t get a chance to face your fear and prove to yourself you can manage it.
Your therapist will use evidence-based techniques to help you gradually face your fears in a safe
environment.
Example: Fear of public speaking
Taking small steps towards being able to speak in public might start with thinking about writing a speech. Once you feel more relaxed thinking about writing the speech, you’ll try facing more challenging situations. In order, this might look like:
imagining yourself delivering the speech without an audience
actually making the speech without an audience
imagining speaking in front of your family
actually speaking in front of your family
preparing to speak in front of a work colleague
speaking in front of a work colleague
speaking in front of your work team
delivering a speech to people you don’t know.
Eye movement desensitization and reprocessing (EMDR)
EMDR is a recommended treatment for post-traumatic stress disorder (PTSD). There isn’t enough evidence at the moment to say whether it works for other types of anxiety.
What is it?
It involves recalling these life experiences for short periods (15-30 seconds) while also moving the eyes back and forth. Sometimes another task, such as hand tapping or listening to tones, is used instead ofeye movements.
How does it work?
There are two theories about how EMDR works:
- Eye movements help the person to deal with traumatic memories at a biological and psychological level.
- Eye movements don’t have a special role in dealing with the trauma. Instead, EMDR works like exposure therapy to help reduce anxiety.
Online therapies
If you have mild or moderate anxiety, online therapies can be just as effective as face-to-face services. They’re sometimes known as e-therapies or computer-aided psychological therapy.
Most online therapies follow the same principles as CBT or behaviour therapy.
You work through the program by yourself, usually with some support from a therapist. The therapist will help you apply what you’ve learned to your own life. You might talk to them on the phone, by email, text, or instant messaging.
Where to find online therapies
Online therapies are easy to access and can be done from home from anywhere in Australia. Usually you don’t need a referral from a GP.
Find a range of online programs at theAustralian Government'sHead to Healthwebsite.
Antidepressants for anxiety
Some types of antidepressant medication can help manage anxiety, even if you don’t have depression.
When you have an anxiety condition your brain's chemicals can become unbalanced, including serotonin, noradrenaline and dopamine. Antidepressant medication can fix these chemical imbalances.
Learn more about antidepressants
Benzodiazepines
Benzodiazepinesare sometimes called minor tranquillisers or sleeping pills. They’re a class of drug commonly prescribed in the short term to help manageanxiety conditions.
Benzodiazepines promote relaxation and reduce tension, but are not recommended for long-term use. They can reduce alertness, affect coordination, and can be addictive.
Do I have anxiety or am I just feeling anxious?
You may be feeling unsure about whether you should seek support.
Our anonymous Anxiety and Depression Test (K10) can help you understand whether your anxious feelings are the kind of worries that will go away on their own, or whether it’s time to get more support to help you feel better.
It’s an evidence-based test that asks 10 questions about how you've been feeling over the past 4 weeks. Australian doctors and mental health professionals use this test, known as the K10. They sometimes ask you to take the K10 and talk about it with you.
Start K10 test
