When Should I Start Seeing A Therapist For Anxiety? A Psychologist Answers & Shares Mental Health Tips

This year has been one of the most challenging years in modern history, one that has taken a toll on our mental and physical health. To help you through it, we launched Experts On Call, a new series in which top-tier health and well-being experts answer your questions—however big or small—to help you find solutions, put together a game plan, and make each day a little bit easier. Don't forget, you can ask questions anytime, and we'll do our best to find the right expert to point you in the right direction. Without further ado, here's another edition of the series with a question from reader Joana R.

First of all, it's important to note that a healthy level of anxiety is normal. Different circumstances (say a job interview, a first date, or your wedding day), can stir up feelings of doubt, anticipation, or nervousness. 

However, if those anxious thoughts begin to interfere with your ability to sleep, focus, or perform daily tasks, it may be time to seek professional help. Additionally, if you're experiencing panic attacks, lost a loved one, lost financial security, or have recently undergone a major life transition, therapy can be helpful. 

In general, if your anxiety arises before or after a stressful event, dissipates relatively quickly, and feels minor and manageable, then it can most likely be managed on your own with the proper tools. 

One of my biggest tools for reducing anxiety is to stop entertaining "what-if" scenarios and instead take in the data—aka the facts and the reality of a given situation. Because it's relevant, let's use COVID-19 as an example: 

Lack of control is a major trigger for anxiety, so rather than focusing on the various outcomes beyond your control, focus on what's certain and the actions you can take in that given circumstance. 

When we're anxious, the amygdala in the brain emits stress hormones, which activate the fight, flight, or freeze response. To activate the parasympathetic nervous system, or the rest-and-digest response, it's important to bring yourself back to the present moment. 

Working on a puzzle, breathing deeply, cooking a meal you love, going for a walk, or spending time in nature are just a few ways to be present. 

Engaging the five senses helps activate the limbic system, which is responsible for regulating emotions. Here's how I recommend doing that: 

Progressive muscle relaxation is a technique that not only helps relax physical tension in the body but also focuses the mind away from anxious thoughts. To do it, squeeze each muscle in your body for three seconds, then release. Start with your toes, move up to your calves, and continue working your way up the body until you reach the crown of your head.

The physical act of walking has been shown to improve mood states2. Even going for a short walk can help you reclaim time in the day, soak up vitamin D, and serve as a meditative moment. Just make sure your walks are leisurely and relaxing. Note: This is entirely different from pacing, which can exacerbate anxiety. 

Small bouts of anxiety are perfectly normal, so whether you receive professional guidance or not, it's important to have the tools to help manage them. The five techniques above are generally useful in those moments. 

If anxiety feels chronic—meaning it occurs beyond stressful moments, and begins interfering with your overall health and well-being—that's a good time to find a therapist. 

While therapy can be expensive, affordable options do exist. If you have insurance, visit your insurance provider's direct website to find a therapist who is within your coverage. Most cities also have local mental health centers that provide services at lower rates, for free, or on a sliding scale. Finally, because of COVID-19, many therapists are offering lower rates for teletherapy appointments.