Online Therapy for Anxiety and Panic

Anxiety becomes a problem when worry or fear starts making your decisions for you: avoiding calls, lying awake running through scenarios, or having panic attacks that send you to urgent care. The best-studied talk therapy for anxiety disorders is Cognitive Behavioral Therapy (CBT), often alongside Acceptance and Commitment Therapy (ACT) and mindfulness skills.

Types of anxiety we treat and how therapy helps

  • Generalized anxiety (constant worry)
  • Panic attacks and panic disorder
  • Social anxiety
  • Health anxiety
  • Specific phobias
  • Performance and work anxiety
  • Anxiety alongside depression, Obsessive-Compulsive Disorder (OCD), or trauma, among others

In therapy, you’ll learn to notice the thought-feeling-behavior loop, test anxious predictions, practice gradual exposure to what you avoid, and build body-based calming skills.

Psychological Healing has 40 clinicians, offering weekly sessions by secure video in 44 states, or in person at offices throughout the US in 20+ states.

Approaches we use for anxiety

Some anxiety is normal and even useful. It can sharpen your focus before a deadline or keep you careful in risky situations. It becomes a problem when the alarm goes off too often, too loudly, or at the wrong times, and when avoiding that alarm starts shrinking your life. The goal of therapy isn’t to erase anxiety. It’s to help you respond to it with more confidence and less avoidance.

Anxiety treatment works best when it is matched to what your anxiety actually looks like day to day. Depending on your clinician and your goals, sessions may draw on one or more of these evidence-based approaches:

  • Cognitive Behavioral Therapy (CBT) Spotting anxious thoughts, checking them against the evidence, and trying out more balanced ways of responding
  • Exposure-based work Facing feared situations, sensations, or thoughts in small, planned steps so your brain learns they are safer than they feel
  • Acceptance and Commitment Therapy (ACT) Making room for uncomfortable feelings instead of fighting them, so you can keep moving toward what matters to you
  • Mindfulness and calming skills Paced breathing, muscle relaxation, and attention training that help settle your body when worry spikes

These approaches often overlap. For example, someone with panic disorder might combine CBT for catastrophic thoughts with gentle exposure to the body sensations that trigger panic, while someone with social anxiety might practice speaking up in small, real-world steps between sessions. You can read more about CBT and ACT on their own pages.

What anxiety therapy sessions look like

  • Getting started Your first sessions focus on understanding your history, what sets your anxiety off, and what you want to be different. Together you set clear, practical goals.
  • Building skills Your clinician teaches tools for noticing anxious patterns and responding differently, and you try them in session where it feels safe to practice.
  • Practice between sessions Short, manageable exercises during the week help new skills stick. You decide the pace together, and nothing is forced on you.
  • Reviewing progress You check in regularly on what is improving and adjust the plan. Later sessions focus on keeping gains and handling setbacks with confidence.

Most people meet with their clinician once a week. Sessions by secure video let you practice skills in the real places where anxiety shows up, such as your home or office, which many clients find especially helpful.

Feeling comfortable with your clinician matters, too. If the fit doesn’t feel right after a few sessions, tell us, and we’ll help you find someone who is a better match.

Frequently Asked Questions

Is online therapy effective for anxiety?

Research reviews have found therapist-delivered video CBT can be as effective as in-person CBT for many anxiety disorders.

Does insurance cover anxiety therapy?

Usually, yes. We’re in network with Aetna and Optum/UnitedHealthcare (Oscar through Optum/UHC). Some of our clinicians also accept Anthem and Carelon Behavioral Health, depending on the clinician and state. We check your benefits before you start. We do not accept Medicare or Medicare Advantage plans.

How soon will I feel better?

Many people notice changes within the first few months of weekly CBT, but it varies from person to person.

What happens in the first session?

Your clinician asks about what brings you in, how anxiety affects your sleep, work, and relationships, and what you hope will change. It’s a conversation, not a test, and you can share at your own pace.

Will I have to face my fears right away?

No. Exposure work is gradual and collaborative. You and your clinician build a step-by-step plan, starting with situations that feel manageable, and you always have a say in the next step.

Do I need medication for anxiety?

Not necessarily. Many people improve with therapy alone. Our clinicians provide therapy, and if you take medication or want to explore it, we’re happy to coordinate with your doctor or psychiatrist.

When is it time to seek help for anxiety?

If worry or fear is getting in the way of work, school, sleep, or relationships, or you find yourself avoiding more and more, it’s a good time to talk with a clinician. You don’t need to wait until things feel severe.

What if I’m having a panic attack right now?

Therapy isn’t an emergency service. If you’re in crisis, call or text 988.

Fill out the request form, and we’ll match you with a licensed clinician who treats this concern.

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Clinically reviewed by Karan Singh, Ph.D. Last reviewed October 28, 2026