Which Treatment Is Best for Anxiety?
- Matthew Kelley
- Aug 12
- 3 min read
Anxiety is one of the most common mental health concerns in Canada and it’s also one of the most treatable. If you’ve been feeling stuck in a loop of worry, tension, or physical symptoms like a racing heart, you might be wondering: Which treatment is best for anxiety?
The truth is, there isn’t a single “one-size-fits-all” answer. The best anxiety treatment depends on your symptoms, personal history, and what feels like the right fit for you. Whether you’re looking for therapy for anxiety in Hamilton, ON, online psychotherapy, or want to explore self-help options, knowing the main types of treatment can help you make an informed choice.
Understanding Anxiety
At its core, anxiety is your body’s alarm system. It's an ancient survival mechanism designed to keep you safe (a practical example back then may have been running away from dinosaurs!). It works well when you need to avoid real danger, but in today’s world, the alarm can become overly sensitive.
When anxiety sticks around for weeks, months, or years, it can interfere with sleep, work, relationships, and overall quality of life. Symptoms might include:
Racing or intrusive thoughts
Muscle tension or restlessness
Rapid heartbeat or shortness of breath
Difficulty concentrating
Trouble sleeping
Avoidance of situations that cause worry
While these experiences can feel overwhelming, the good news is that anxiety is highly treatable. Here are three of the main ways of treating anxiety.
1. Self-Help Strategies for Anxiety
Self-help tools can be a good starting point, especially if your anxiety is mild or you’re waiting to begin therapy. These strategies can also complement professional treatment.
Lifestyle changes that can help reduce anxiety:
Exercise regularly: Physical activity reduces muscle tension, boosts mood, and improves sleep. Even a brisk 20min walk along the Hamilton waterfront can help.
Get consistent, quality sleep: Anxiety often worsens when you’re sleep deprived. Aim for a regular bedtime and wake up time.
Limit caffeine and alcohol: Caffeine can heighten feelings of nervousness, and alcohol can disrupt sleep and mood.
Balanced nutrition: Eating regular, balanced meals helps stabilize blood sugar and mood.
Mind-body techniques to calm the nervous system:
Breathing exercises: Slow, deep breaths signal to your brain that you’re safe. Try inhaling for four counts, holding for four, and exhaling for six. Check out this blog to learn more!
Progressive muscle relaxation: Tense and release different muscle groups to reduce physical stress.
Mindfulness meditation: Practice focusing on the present moment without judgment, which can help interrupt cycles of worry.
These aren’t a replacement for professional anxiety psychotherapy, but they can be powerful tools to manage symptoms day to day.
2. Psychotherapy for Anxiety
Therapy remains one of the most effective ways to address anxiety. It can help you manage symptoms, understand root causes, and create lasting change.
Here are the most common evidence-based approaches for anxiety treatment in Hamilton:
Cognitive Behavioural Therapy (CBT)
Focuses on identifying and changing unhelpful thought patterns.
Teaches practical coping strategies and sometimes includes safe, gradual exposure to feared situations.
Acceptance and Commitment Therapy (ACT)
Encourages accepting anxious thoughts instead of trying to eliminate them.
Helps you take meaningful action in line with your values, even when anxiety is present.
Mindfulness-Based Therapies
Use present-moment awareness to reduce rumination and increase emotional resilience.
Can be combined with CBT or ACT for added benefit.
Emotionally Focused Therapy (EFT)
Explores the emotional patterns that underlie anxiety, often rooted in early life experiences.
Helps create deeper self-compassion and more secure emotional connections.
Psychotherapy can be done in-person in Hamilton or through secure online therapy for anxiety across Ontario, giving you flexibility and access to support from wherever you are.
3. Medication for Anxiety
Medication can be helpful - especially for moderate to severe anxiety, or when symptoms make daily functioning difficult.
Common options include:
SSRIs (Selective Serotonin Reuptake Inhibitors): Often the first choice for anxiety disorders.
SNRIs (Serotonin Norepinephrine Reuptake Inhibitors): Another effective option for both anxiety and depression.
Medication works best in combination with psychotherapy, as it can make symptoms more manageable so you can fully engage in the therapeutic process. If you’re considering medication, your family doctor or a psychiatrist can help determine if it’s right for you.
Best Treatment for Anxiety?
There’s no single “best” treatment for anxiety. It’s about finding what fits your needs, lifestyle, and values. Many people benefit from a combination of self-help strategies, psychotherapy, and, when needed, medication.
If anxiety has been holding you back, you don’t have to figure it out alone. At Blue Hen Psychotherapy, we offer in-person counselling in Hamilton, Ontario, and secure virtual therapy across the province to help adults explore the roots of their anxiety and find strategies that work for their unique life.
