Tips On Finding Anxiety Therapy (Canada) Treatment And Improving Mental Health
Everyone tends to have anxious thoughts and feelings occasionally. Anxiety can keep us alert and help us prepare for challenging situations ahead, such as a job interview or an important exam. However, when anxiety persists and interferes with a person's ability to function and enjoy life, these may be signs of an anxiety disorder.
Anxiety disorders tend to induce fear, worrying, and a sense of dread out of proportion to the situation. According to the Canadian Psychological Association, one out of 12 individuals in Canada will experience generalized anxiety disorder (GAD) at some point in their lives. There are many approaches that can help treat anxiety. Learning about these approaches and options for anxiety therapy, as well as online resources, can help you begin to manage symptoms and improve overall mental health.
Ways to connect with providers for anxiety therapy (Canada)
Experiencing symptoms of anxiety that are ongoing can significantly interfere with a person's relationships, daily functioning, and goals. Depending on a person's symptoms, the excessive worrying that tends to accompany an anxiety disorder, such as generalized anxiety disorder, may also impact a person's ability to enjoy a fulfilling life. When seeking to connect with mental health professionals in Canada for anxiety treatment, knowing where to look may be the first step. In addition, resources for anxiety disorders, such as self-help tools and psychoeducation, can help you relieve symptoms and improve mental health.
Options for anxiety therapy (Canada) and available resources
There are many helpful websites that offer resources and ways to connect with mental health providers for the treatment of anxiety disorders. These websites include:
- Anxiety Canada: The organization offers free, evidence-based self-help resources for managing an anxiety disorder. These resources include podcasts, videos, strategies, and tools for relieving anxiety symptoms. Anxiety Canada can provide specialized information according to a person's age and particular condition, such as generalized anxiety disorder (GAD) and social anxiety disorder (SAD).
- The Canadian Psychological Association lists the various regional associations where you can search for a psychologist online, get an assessment, and possibly undergo treatment. Depending on the region, both psychologists in the public sector (such as schools and health care settings) and in individual practice may be listed.
- FEMAP (First Episode Mood and Anxiety Program) offers a range of services (including assessment, therapy, and medication) for young people between 16 and 25 years old who are grappling with symptoms of depression or anxiety.
- Community mental health centers run by community agencies, hospitals, and clinics
- Online therapy platforms, such as BetterHelp
What are the types of anxiety disorders?
There are many types of anxiety disorders for which a person may seek therapy. Anxiety disorders include generalized anxiety disorder, social anxiety disorder, agoraphobia, panic disorder, selective mutism, separation anxiety, and specific phobia. Formerly, obsessive-compulsive disorder (OCD) was considered an anxiety disorder. However, while many people with OCD experience high levels of anxiety, the condition is no longer classified as an anxiety disorder in the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition (DSM-5).
Symptoms of an anxiety condition
Anxiety symptoms can include both psychological and physical symptoms that can affect mental health and overall well-being. While each anxiety disorder is distinct, they share some commonalities. Symptoms of anxiety disorders usually involve:
- Experiencing fear
- A sense of apprehension and tension
- Challenges in managing tasks
- Anxious thoughts, beliefs, and anticipation of dreaded scenarios, such as believing one is going to look foolish in front of others
- Subtle avoidance tactics, such as talking more when nervous
- Safety-seeking behaviors, such as sitting next to an exit to be able to easily leave a place or situation
- Strong physical reactions that may be considered out of proportion to the situation, such as sweating, shaking, or rapid heartbeat when ordering food at a restaurant
Approaches for anxiety treatment
Many evidence-based therapy approaches can help people manage an anxiety disorder like generalized anxiety disorder, social anxiety, or panic disorder. In addition to treatment, self-help strategies and lifestyle changes can foster better mental health and reduce symptoms of anxiety disorders.
Cognitive behavioral therapy
Cognitive behavioral therapy (CBT) is often considered the gold standard for addressing symptoms of anxiety disorders. CBT explores the relationship between thoughts, feelings, and behaviors. By helping individuals identify and reframe unhelpful patterns of thinking and behaving, CBT may be able to relieve symptoms and improve mental health. For example, a person with generalized anxiety disorder may be encouraged to challenge "black-and-white" thinking and limiting beliefs.
Mindfulness-based cognitive behavioral therapy
Mindfulness-based cognitive therapy (MBCT) treatment integrates the principles of CBT with mindfulness practices. Findings indicate that mindfulness can be effective for relieving symptoms of anxiety disorders, such as generalized anxiety disorder, through its focus on awareness of the present moment, mindful breathing, and other techniques for reducing stress and symptoms of anxiety.
Exposure therapy
Exposure therapy is another type of CBT for anxiety disorders that addresses a person's avoidance of feared situations, things, and activities. Since avoidance behaviors tend to reinforce fear and anxiety, exposure therapy seeks to gradually expose individuals to the sources of their fear. By gradually facing feared situations, things, and activities, such as fear of eating in public for someone with social anxiety disorder, they may experience less fear and improved mental health. Exposure therapy may help a person with panic attacks related to specific phobias, for example, through techniques such as "flooding" and "systematic desensitization."
Acceptance and commitment therapy
Yet another form of CBT is acceptance and commitment therapy (ACT). ACT seeks to encourage more psychological flexibility in a person's thinking and behavior, as inflexibility may feed anxiety disorders. For example, a person may become more present in their lives, and either change or keep behaviors that serve their mental health.
The concept of “acceptance" in ACT involves radical acceptance of a person's symptoms, such as worry in generalized anxiety disorder. By accepting their worry instead of resisting it, a person may experience less distress. However, ACT also employs cognitive defusion to alter or modify a person's relationship with their thoughts using various techniques. These techniques may create distance from anxious thoughts, possibly making them more manageable. Other therapies include family therapy and psychodynamic therapy.
Cognitive reframing on your own
Along with therapy, many strategies can help reduce symptoms of anxiety disorders and improve mental health. One useful skill that you can practice on your own is to reframe your thoughts to be more helpful and positive. Instead of saying, "I will never be able to manage this," you might say, "There are a lot of steps involved in this, so I'll concentrate on one step at a time." This strategy can be useful for many anxiety symptoms, including those linked to generalized anxiety disorder.
Holistic strategies for anxiety
Tools for managing anxiety disorders, such as generalized anxiety disorder, can involve many strategies and holistic approaches that foster overall mental health. These approaches can also complement treatment. They include:
- Practicing mindfulness
- Practicing relaxation exercises, such as deep breathing and progressive muscle relaxation
- Limiting caffeine
- Exercising
- Eating nutritious meals
- Getting enough sleep
- Spending time in nature
- Engaging in activities you enjoy, such as photography, painting, sports, etc.
- Journaling
Support groups for anxiety
Many people also benefit from sharing experiences with those who are going through similar challenges. Support groups for people with anxiety disorders, such as social anxiety or generalized anxiety disorder, can offer a safe space to discuss anxiety symptoms and build social connections. While support groups may not be a substitute for mental health treatment, they can enhance therapy while helping individuals feel less isolated.
The benefits of online therapy
Among the options for addressing an anxiety disorder, such as generalized anxiety disorder, is online therapy through a platform like BetterHelp. The mental health platform enables you to have therapy sessions with a credentialed therapist who uses a treatment approach of your choice. Whether by videoconferencing, live chat, or phone calls, the ease of communication through the platform may be especially convenient for those people whose anxiety symptoms make it challenging to attend in-person sessions.
The effectiveness of online therapy
Many studies support the use of online therapy to address anxiety disorders. A 2022 meta-analysis of various studies suggests that internet-delivered cognitive-behavioral therapy (iCBT) for generalized anxiety disorder can be comparable to traditional, in-person CBT treatment. The results of these studies, which involved a total of 1687 participants, led the researchers to conclude that online CBT can provide "a similar therapeutic effect."
Takeaway
What is prescribed for anxiety in Canada?
As in many other places, selective serotonin reuptake inhibitors (SSRIs) are one of the most commonly prescribed types of medication in Canada to help individuals overcome anxiety. In addition to effective treatments from a therapist, such medications may help a person reduce their symptoms.
Is mental therapy free in Canada?
In general, mental health therapy is not free in Canada. However, if you're struggling to overcome negative thoughts, intense emotions, or uncomfortable symptoms or behaviors, lower-cost support options may be available. For example, you could reach out to a local free clinic for a referral or search for a charity that offers free or low-cost support. Some behavioral health professionals also offer income-based fees.
What is the most effective therapy for anxiety?
Cognitive behavioral therapy is one of the most common types of therapy for addressing mental and physical symptoms associated with anxiety. Meeting with a provider who has professional training in this or a related modality may be a helpful next step toward recovery for adults who are looking to cultivate improved mental wellness.
Why is therapy so expensive in Canada?
There are various systemic reasons why therapy is so expensive in Canada. For those who are struggling with the cost, asking about sliding-scale fees may be a path forward.
Can anxiety be cured naturally?
Talk therapy is the first-line treatment (and generally one of the most effective treatments) for the negative thoughts associated with anxiety in most cases. In addition to talk therapy, a healthcare provider may also recommend a combination of prescribed medication and/or shifting aspects of one’s lifestyle (like exercising more often).
Is anxiety disorder genetic?
Research suggests that conditions like anxiety likely stem from a combination of factors. Genetics are thought to be one of these.
What helps severe anxiety?
If you realize that you are living with severe anxiety symptoms or related behaviors, it can be important that you find support as soon as possible. A healthcare provider will typically recommend some form of talk therapy, sometimes in addition to prescribed medication.
Is therapy covered by insurance in Canada?
Whether therapy is covered by insurance in Canada depends on your specific plan. Reach out to your insurance company to gain a better understanding of what may be covered.
How much is one session of therapy in Canada?
The cost of one therapy session in Canada depends on many factors, including your location. For example, a session in Toronto may cost more than a session in another, more rural part of Ontario. In general, sessions could range from anywhere between $100–200+ CAD, though sliding-scale fees may sometimes be available.
Why is online therapy cheaper?
Online therapy has been developed as a more affordable option for care compared to in-person therapy. One reason that virtual care can be cheaper is that virtual therapists don't need to spend as much money on office overhead.
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