Quick answer: Help for anxiety starts with understanding your options: therapy, medication, peer support, and self-help tools. If you're in crisis now, call 988 (US), 111 option 2 (NHS, UK), or 112 (EU). For mild anxiety, start with self-help and lifestyle changes. For moderate anxiety, add therapy or medication. For severe anxiety, combine therapy and medication. Most people see improvement within 4-12 weeks with the right combination.
Urgent: If you need help now
In the United States: Call or text 988 (Suicide and Crisis Lifeline). Call or text anytime, 24/7.
In the UK: Call NHS 111 and select option 2 for mental health. Or text SHOUT to 85258 for crisis text support.
In the EU: Call 112 (general emergency) and request mental health support. Each country has local mental health crisis lines listed at findahelpline.com.
If you are having thoughts of self-harm or suicide, or experiencing chest pain, dizziness, or difficulty breathing, call emergency services (999 UK, 911 US) or go to your nearest emergency room immediately.
SAMHSA National Helpline (US, substance and mental health support): 1-800-662-4357. Free, confidential, 24/7. No judgment.
What kinds of anxiety help exist?
Therapy (talking treatment)
What it is: Working with a licensed mental health professional to understand and change anxious thought patterns and behaviors.
How it helps: Therapy (especially cognitive behavioral therapy, CBT) teaches you to identify anxious thoughts, challenge them with evidence, and gradually face feared situations. Remission rates: 50-60% for most anxiety types.
Timeline: Noticeable improvement by session 4-8 (weeks 2-4). Significant improvement by 12-16 sessions (8-12 weeks).
Cost: With insurance: $10-50 copay per session. Without: $80-300+ per session. Sliding-scale clinics: $20-150 per session. Community mental health centers: often free or low-cost.
Best for: All anxiety types. Works alone for mild anxiety. Works best combined with medication for moderate to severe anxiety.
Medication
What it is: Prescription medications that adjust brain chemistry to reduce baseline anxiety.
How it helps: SSRIs and SNRIs (antidepressants) are first-line. They increase serotonin and norepinephrine, reducing anxiety. Other options: benzodiazepines (fast relief, short-term only), buspirone, or beta-blockers.
Timeline: SSRIs take 2-4 weeks before you notice benefit. Full effect by 6-8 weeks. Benzodiazepines work in 15-30 minutes but carry dependence risk; use as a bridge only.
Cost: Generic SSRIs: $10-50/month. Brand names: $100-300+/month. Insurance usually covers.
Best for: Moderate to severe anxiety. Often paired with therapy for best results.
Peer support groups
What it is: Groups of people with anxiety or panic who share experiences and coping strategies.
How it helps: Normalizes anxiety, reduces isolation, provides practical tips, builds confidence in recovery.
Cost: Often free or very low cost ($0-20 per meeting).
Best for: Ongoing support, connection, feeling less alone. Works best alongside therapy or medication.
Where to find: ADAA, NAMI, local hospital mental health departments, online forums (Reddit r/Anxiety, Depression and Bipolar Support Alliance).
Self-help tools and apps
What it is: Books, workbooks, apps, and online programs you use independently or alongside therapy.
How it helps: Teach coping skills, breathing exercises, grounding techniques, cognitive reframing.
Cost: Free to $100+/year for apps.
Best for: Mild anxiety or as a support alongside other treatments. Evidence-based apps: CBT-i Coach (insomnia), Mindshift (anxiety), Sanvello, Headspace.
Recommended books: "Feeling Good" by David D. Burns (cognitive distortions), "When Panic Attacks" by David D. Burns, "Mind Over Mood" by Dennis Greenberger and Christine A. Padesky (CBT workbook).
How do you choose where to start?
Mild anxiety (worries but manageable, not interfering much)
- Start with: Self-help (books, apps, meditation) + lifestyle changes (exercise, sleep, caffeine reduction).
- If no improvement after 3-4 weeks: Add therapy (CBT or online iCBT).
- If still struggling after 8 weeks: Consider medication.
Moderate anxiety (interfering with work, school, relationships, or sleep)
- Start with: Therapy + medication together. Combination is more effective than either alone.
- Timeline: Expect improvement by 4-8 weeks.
- Add: Lifestyle changes, peer support.
Severe anxiety (debilitating, panic attacks, avoidance of many situations)
- Start with: Medication + therapy + crisis support.
- Medication first: Often needed to stabilize mood enough to engage in therapy.
- Therapy type: CBT with exposure therapy or combination approaches.
- Professional: Work with a psychiatrist (medication specialist) + therapist.
- Timeline: 8-12 weeks typical, sometimes longer.
Where to find a therapist
Directories to search
- Psychology Today: psychologytoday.com (filter by insurance, anxiety specialty, availability).
- ADAA (Anxiety and Depression Association of America): adaa.org/find-help/find-a-therapist (specializes in anxiety).
- SAMHSA Find Treatment: findtreatment.gov (free, confidential, government database).
- GoodTherapy: goodtherapy.com.
- TherapyDen: therapyden.com.
- NHS Talking Therapies (UK): Self-referral, usually free. Find your local service on NHS.uk.
What to look for
- Licensed (LCSW, LPC, LMFT, PsyD, PhD, or psychiatrist MD).
- Experience with anxiety (especially your type: GAD, social anxiety, panic, etc.).
- Uses evidence-based approaches (CBT, exposure therapy, ACT, mindfulness).
- Offers initial free phone consultation.
- Accepts your insurance or offers sliding scale.
- Available appointment times that suit you.
Getting started
- Search the directory, note 3-5 therapists.
- Call or email to confirm: insurance, availability, intake process.
- Attend first appointment (usually 50-60 minutes).
- Assess fit: Do you feel heard? Is the approach clear? Do you feel hopeful?
- If not a fit, try another therapist. Finding the right match matters.
Where to find a doctor for medication
Your path
- Start with your primary care doctor (GP or PCP): Can diagnose anxiety, prescribe SSRIs/SNRIs, refer to psychiatry if needed.
- Psychiatrist (if first medication doesn't work or severe anxiety): Specializes in medication, can manage complex cases.
- Online psychiatry: Platforms like Teladoc, Ro, Done, Klarity (cheaper, faster, but may have limitations).
What to discuss
- Your anxiety symptoms and how long you've had them.
- Any previous treatments or medications tried.
- Side effects you're concerned about.
- When to expect improvement (2-4 weeks).
- How long you'll take medication (usually 6-12 months minimum).
Affordable and free help options
Free or low-cost therapy
- SAMHSA Helpline: 1-800-662-4357 (US, free, referral to local services).
- Community mental health centers: Often sliding-scale or free based on income.
- University counseling clinics: Train grad students in therapy, charge on sliding scale.
- Open Path Collective: $30-80 per session in many cities (valid ID required).
- Crisis Text Line: Text HOME to 741741 (free crisis support, 24/7).
- NAMI Connection: Free peer support groups led by people with lived experience.
Free therapy for specific situations
- Veterans: VA telehealth, military OneSource (free, confidential counseling).
- College students: Campus counseling centers (included in tuition).
- New parents: Postpartum Support International (1-800-944-4773) and local PSI groups.
- LGBTQ+: Trevor Project (crisis), Pride Counseling (sliding scale).
- Women: YWCA, women's shelters, university women's centers.
Medication help
- Generic SSRIs: Much cheaper than brand names ($10-50/month).
- Medicaid: Covers therapy and medication if you qualify.
- Pharmaceutical assistance programs: Drug manufacturers offer free or reduced-cost meds if you don't qualify for insurance.
Special situations: Getting help for specific circumstances
At work (Employee Assistance Program, EAP)
Most employers offer free, confidential counseling through EAP: usually 3-5 free sessions per issue per year. Ask HR or benefits. No one at work needs to know.
For children and teens
- School counselor or psychologist: Free, can refer to outside help.
- Pediatrician: Can refer or prescribe.
- Child psychiatry specialist: For complex cases or medication.
- Crisis: Crisis Text Line (741741), 988 Lifeline.
During pregnancy or postpartum
- OB/GYN or midwife: Screen for perinatal anxiety.
- Postpartum Support International: 1-800-944-4773 (call or text).
- Therapy: CBT, IPT (interpersonal therapy) especially effective.
- Medication: Many SSRIs are safe during pregnancy and breastfeeding. Work with your doctor.
How to talk to someone about getting help
- Start simple: "I've been feeling anxious a lot lately and I'd like to talk to someone professional."
- To a doctor: Describe symptoms and impact: "It's affecting my sleep/work/relationships."
- To a therapist: Come ready to talk. Therapists ask questions; you answer honestly.
- To a trusted person: If you need support telling family, start with: "I'm struggling with anxiety and I'm going to get help."
- Remember: Therapists and doctors have heard it all. Shame is part of anxiety; they won't judge you.
Signs you need help now vs. soon
Seek help within 1-2 weeks if:
- Anxiety is new or has suddenly worsened.
- Anxiety is affecting your sleep, work, or relationships.
- You're avoiding activities you normally enjoy.
- Self-help strategies haven't worked after 2-3 weeks.
Seek help urgently (this week) if:
- Anxiety is severe and disabling.
- You've had multiple panic attacks.
- You're having thoughts of harming yourself.
- You're using alcohol or drugs to cope.
- Physical symptoms (chest pain, dizziness) are severe or new.
Seek emergency help (now) if:
- You are thinking about suicide or self-harm.
- You are experiencing severe chest pain, difficulty breathing, or severe dizziness.
- Someone else is in immediate danger.
Call 988 (US), 111 option 2 (NHS, UK), or 112 (EU). Do not wait.
FAQ
What types of anxiety help exist?
Therapy (CBT, exposure therapy, ACT, mindfulness), medication (SSRIs, SNRIs, benzodiazepines), peer support groups, self-help tools (apps, books, breathing exercises), lifestyle changes (exercise, sleep, diet), and combinations of the above. Most people do best with a combination.
How do I know if I need professional help?
If anxiety is lasting more than 2-4 weeks, interfering with your life, or self-help hasn't worked after 3-4 weeks, professional help is worth trying. You don't need to "deserve" help or be in crisis. If you're struggling, help is available.
Can I treat anxiety without medication?
Yes, mild anxiety often responds to therapy and lifestyle changes alone. CBT alone has remission rates of 50-60% for many anxiety types. However, moderate to severe anxiety usually benefits from medication plus therapy for faster, more complete recovery.
Is therapy or medication better?
Neither is universally "better." Therapy provides long-term skills; medication provides baseline symptom relief. Together, they're most effective. Some people prefer one over the other. Discuss with your doctor or therapist.
How much does anxiety help cost?
Ranges from free (community centers, peer support, SAMHSA helpline) to $300+ per therapy session. Most insurance covers therapy and medication. Sliding-scale, open-access platforms (Open Path Collective, government services) offer affordable options. Don't let cost stop you from seeking help; ask about financial assistance.
How long does treatment take?
Mild anxiety: 3-8 weeks of self-help + lifestyle changes. Moderate anxiety: 8-16 weeks of combined therapy and medication. Severe anxiety: 12+ weeks, sometimes longer. Progress is individual; be patient with yourself.
What if I've tried therapy and it didn't work?
Common reasons: wrong therapy type, wrong therapist (poor fit), too brief (under 8 weeks), or untreated depression/substance use undermining progress. Try a different therapist, different therapy type (e.g., exposure instead of CBT), or add medication. Many people find the right fit on the second or third try.
Can I get help online?
Yes. Online therapy (video counseling) is as effective as in-person for anxiety. Online psychiatry (for medication management) is growing. Advantages: cost, convenience, no travel. Disadvantages: tech glitches, less personal connection, some complex cases need in-person. Try if it suits your situation.
Is there a "cure" for anxiety?
"Cure" is not the goal; "remission" (living without anxiety interfering) is achievable. Many people recover fully and never have significant anxiety again. Others need ongoing coping skills or periodic therapy. Some benefit from long-term medication. Recovery is possible, but anxiety is something you manage, not something you "beat."