Best Therapy for Anxiety and Depression: What Actually Works?
If you’ve been struggling with anxiety or depression, you may be wondering: What is the best therapy for me? With so many therapeutic approaches available, it can feel overwhelming to know where to begin. The good news is that several evidence-based therapies have been proven effective in treating both anxiety disorders and depression—helping individuals find relief, clarity, and long-term healing.
In this post, we’ll explore the most effective types of therapy for anxiety and depression, how they work, and what might be the right fit for you.
1. Cognitive Behavioral Therapy (CBT)
Cognitive Behavioral Therapy (CBT) is one of the most researched and widely used therapies for both depression and anxiety. It helps you identify negative thought patterns and develop healthier, more balanced ways of thinking and behaving.
Benefits of CBT:
Teaches practical skills for managing stress and negative emotions
Structured and goal-oriented
Effective for generalized anxiety disorder, panic attacks, OCD, and major depression
2. Acceptance and Commitment Therapy (ACT)
ACT therapy helps you develop psychological flexibility by learning how to accept difficult emotions rather than avoid them. You’ll explore how to take action based on your personal values—even in the presence of discomfort.
Benefits of ACT:
Reduces emotional avoidance and self-criticism
Builds long-term resilience
Ideal for anxiety, chronic stress, and low mood
3. Interpersonal Therapy (IPT)
Interpersonal Therapy focuses on how your relationships and life transitions impact your emotional health. This approach is particularly useful for individuals whose depression or anxiety is linked to unresolved grief, role changes, or conflict.
Benefits of IPT:
Improves communication and relationship skills
Helps reduce feelings of isolation and rejection
Evidence-based for treating major depressive disorder and social anxiety
4. Psychodynamic Therapy
Psychodynamic therapy explores the root causes of anxiety and depression, such as past experiences, unconscious patterns, and early attachment issues. It offers deep emotional insight and lasting transformation.
Benefits of Psychodynamic Therapy:
Increases self-understanding and emotional depth
Heals unresolved trauma and relational wounds
Ideal for people who want to go beyond symptom relief
5. EMDR Therapy (Eye Movement Desensitization and Reprocessing)
EMDR therapy is especially helpful for those whose anxiety or depression stems from trauma. It uses bilateral stimulation to help the brain reprocess distressing memories and reduce their emotional impact.
Benefits of EMDR:
Rapid reduction in distress from past trauma
Evidence-based for PTSD, anxiety, and depression
Often used in trauma-informed care
How to Choose the Right Therapy for You
Choosing the best therapy for anxiety and depression depends on your:
Symptoms and severity
Therapeutic goals (e.g., symptom relief, emotional growth, trauma healing)
Personal preferences for structure or depth
Access to qualified therapists
Final Thoughts: There Is No One-Size-Fits-All
What works for one person might not work for another—and that’s okay. The key is to find a therapeutic relationship that feels supportive and aligned with your goals. Whether you choose CBT, ACT, psychodynamic therapy, or another evidence-based approach, healing is possible—and help is available.
Ready to Start Therapy?
If you're looking for online therapy for anxiety or depression and reside in Florida, Missouri, New York, or the 40 PSYPACT States, I offer individual therapy tailored to your unique needs. I provide evidence-based, trauma-informed care to help you move forward with clarity and confidence.
- Dr. Kaylen Fitzpatrick, Psy. D. | Licensed Psychologist
