Anxiety Resources — Find a Therapist & Crisis Help

Crisis Resources — If You Need Help Right Now

If you or someone you know is in immediate danger or experiencing a mental health crisis, please reach out. These are free, confidential, and available 24/7. If you need something to help you calm down right now, try our quick anxiety relief techniques while you connect with support.

988 Suicide & Crisis Lifeline US — Call or text 988

Crisis Text Line US — Text HOME to 741741

SAMHSA Helpline US — 1-800-662-4357 (free referrals)

Samaritans UK — Call 116 123

Beyond Blue Australia — 1300 22 4636

Emergency Services US: 911 | UK: 999 | EU: 112

Getting Help Is Not Weakness — It's Strategy

If you broke your leg, you wouldn't try to set the bone yourself. Anxiety disorders are medical conditions with effective, well-researched treatments. Asking for help means you're serious about getting better.

Roughly 1 in 5 adults experiences an anxiety disorder in any given year. If you're not sure whether what you're feeling qualifies, our guide to understanding anxiety can help you identify what's happening. Most people who seek treatment see significant improvement. You are not broken, and you are not alone. The fact that you're reading this page already shows strength.

Many people wait years before seeking help — often because anxiety itself makes the process feel scary. If your anxiety is fueled by constant technology news, compulsive AI doom-scrolling or tech-related burnout can make everything feel more urgent than it is. If that's you, know this: the hardest part is making the first call. Everything after that gets easier.

Signs It's Time to Seek Professional Help

If even one of these resonates with you, it's worth reaching out. You don't need to check every box: If your anxiety is specifically related to AI and technology fears, social situations, or career concerns, those pages offer targeted self-help you can try alongside professional support. If you're experiencing derealization or psychosis-like symptoms related to AI, please seek professional help promptly — those symptoms respond well to treatment but rarely resolve on their own.

Anxiety or panic attacks are happening more frequently or intensely
You're avoiding important activities, places, or people because of anxiety
Self-help techniques aren't providing enough relief
Anxiety is affecting your work, relationships, or daily functioning
You're using alcohol, drugs, or other substances to cope — or you're experiencing intense <a href='/ai-fomo' style='color: var(--accent); font-weight: 500;'>AI FOMO</a> that drives compulsive behavior
You're experiencing persistent physical symptoms (chronic headaches, stomach issues, insomnia)
You feel hopeless or have thoughts of self-harm
Your world is getting smaller — you're doing less and less to avoid triggers

Who Can Help: Types of Professionals

Mental health care can feel confusing. Here's who does what, so you can find the right fit:

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Therapist / Psychologist

Who they are: A licensed mental health professional with a master's or doctoral degree in psychology or counseling.

What they do: Provides talk therapy using evidence-based approaches like CBT, exposure therapy, or ACT. Cannot prescribe medication.

Best when: You want to learn skills to manage anxiety, understand your thought patterns, or work through underlying causes.

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Psychiatrist

Who they are: A medical doctor (MD or DO) who specializes in mental health. Has completed medical school plus psychiatric residency.

What they do: Can prescribe and manage medication (SSRIs, SNRIs, benzodiazepines, etc.). Some also provide therapy, but many focus primarily on medication management.

Best when: Your anxiety is severe enough that medication may help, or therapy alone isn't providing sufficient relief.

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Licensed Counselor (LPC / LMHC)

Who they are: A mental health professional with a master's degree in counseling and supervised clinical experience.

What they do: Provides therapy and counseling, often with a practical, skills-based approach. Many specialize in anxiety disorders.

Best when: You want accessible, often more affordable therapy. Counselors are widely available and many accept insurance.

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Your Primary Care Doctor

Who they are: Your regular physician or GP.

What they do: Can screen for anxiety disorders, rule out medical causes (thyroid issues, heart conditions), prescribe basic anxiety medications, and refer you to specialists.

Best when: A good first step if you're unsure where to start. They know your medical history and can guide next steps.

Types of Professional Treatment

There is no one-size-fits-all approach. These are the most evidence-based treatments for anxiety disorders:

Cognitive Behavioral Therapy (CBT)

The gold standard for anxiety treatment. CBT teaches you to identify and change the thought patterns and behaviors that maintain anxiety. Typically 12–16 sessions. You can start practicing CBT techniques on your own today.

Best for: Generalized anxiety, panic disorder, social anxiety, phobias

Exposure Therapy

A specific form of CBT that gradually and safely exposes you to feared situations. Through repeated exposure, your brain learns that the feared outcome doesn't happen and anxiety naturally decreases.

Best for: Phobias, panic disorder with agoraphobia, OCD

Acceptance and Commitment Therapy (ACT)

Rather than trying to eliminate anxiety, ACT teaches you to accept difficult thoughts and feelings while committing to actions aligned with your values. It emphasizes psychological flexibility. ACT draws heavily on mindfulness-based practices to help you observe thoughts without being controlled by them.

Best for: Generalized anxiety, chronic worry, when CBT hasn't been enough

EMDR (Eye Movement Desensitization & Reprocessing)

Uses bilateral stimulation (eye movements, taps) while processing distressing memories. Especially effective when anxiety is rooted in past traumatic experiences.

Best for: Anxiety linked to trauma, PTSD, panic rooted in specific events

Medication

SSRIs, SNRIs, and other medications can be very effective for anxiety disorders. Medication can provide relief that makes therapy more effective. This is a conversation to have with a psychiatrist or your doctor.

Best for: Moderate-to-severe anxiety, when therapy alone isn't sufficient, panic disorder

What to Expect at Your First Appointment

The unknown is anxiety's fuel. Here's exactly what happens so there are no surprises:

Before you go

Write down your symptoms — when they started, how often they happen, what makes them better or worse.
List any medications, supplements, or substances you use.
Note your family history of anxiety, depression, or other mental health conditions if you know it.
Write down your questions. You will forget them otherwise.
It's okay to bring notes. Therapists expect this and appreciate it.

What actually happens

The first session is mostly about getting to know you. The therapist will ask about your history, current symptoms, and what you hope to achieve.
You will NOT be asked to do anything that makes you uncomfortable in the first session.
You don't have to share everything right away. You set the pace.
The therapist may ask structured questions or have you fill out questionnaires — this helps them understand your symptoms accurately.
They'll explain their approach and how they typically work with anxiety. This is your chance to ask questions too.
A first session usually lasts 50–60 minutes.

After the first session

It's normal to feel emotionally tired afterward — you just did something brave.
Give it 3–4 sessions before deciding if this therapist is right for you. The relationship takes time to develop.
If something felt off, that's okay. Not every therapist is the right fit. It's not a failure to try someone else.
You should leave with a general sense of the plan — how often you'll meet, what approach they recommend, and what to expect next.

How to Find a Therapist

Start with your doctor. They can rule out medical causes for your symptoms and refer you to a specialist. Our breathing techniques and grounding exercises can help while you wait for your first appointment.
Look for someone who specializes in anxiety. Ask specifically about their experience with CBT, exposure therapy, or other evidence-based approaches.
Try online directories. Psychology Today, GoodTherapy, and your insurance provider's website let you filter by specialty and location.
Consider online therapy. Platforms that connect you with licensed therapists remotely can be more accessible and affordable.
Give it a few sessions. A good therapeutic relationship takes time to develop. But if after 3–4 sessions it doesn't feel right, it's okay to try someone else. In the meantime, our guide to building a healthy relationship with AI can help you navigate tech-related stress.
Don't let cost be a barrier. Many therapists offer sliding scale fees. Community mental health centers offer low-cost options. Some universities offer free therapy through training clinics. While you wait, building healthy daily habits for anxiety management — including better sleep hygiene and regular exercise — can make a real difference.
If you're seeking help for a child or teen, look for therapists who specialize in youth anxiety. Our guide to helping children cope with AI-related anxiety offers age-appropriate strategies parents can use at home.

Anxiety Resources: Find a Therapist & Get Help