When Therapy Gives Me Anxiety Instead of Relief: What to Do
Therapy is often hailed as a safe haven, a place to unpack your thoughts and emotions and find strategies for better mental well-being. But what happens when that safe space starts to feel…unsafe? If you find that therapy sessions are triggering anxiety, instead of relieving it, you're not alone. Many people experience increased anxiety at some point in their therapeutic journey. This article will explore why therapy might be causing you anxiety, what you can do about it, and when it's time to re-evaluate your approach. We'll provide evidence-based information to help you navigate this challenging, but ultimately manageable, situation.
Understanding Why Therapy Might Increase Your Anxiety
It seems counterintuitive, right? You go to therapy to reduce anxiety, but sometimes it actually increases it. This can happen for a number of reasons. Therapy often involves confronting difficult emotions, memories, or behaviors that you may have been avoiding. This process of exploration, while ultimately beneficial, can be inherently anxiety-provoking.
Here are some common signs and situations where therapy can temporarily spike anxiety: Talking about traumatic experiences: Recalling and processing trauma can be deeply distressing. Exploring uncomfortable emotions: Facing feelings like shame, guilt, or anger can be overwhelming. Challenging long-held beliefs: Questioning your core beliefs can create uncertainty and anxiety. Feeling vulnerable with a therapist: Opening up to someone new can be scary, especially if you've had trust issues in the past. Experiencing transference: Unconsciously redirecting feelings from a past relationship onto your therapist can be confusing and anxiety-inducing. The "Homework" of Therapy: Some therapeutic approaches, like Cognitive Behavioral Therapy (CBT), involve practicing new skills or behaviors outside of sessions. This can create anxiety about "doing it right" or failing.
Is it Normal to Feel More Anxious After Therapy?
Yes, it is absolutely normal to feel more anxious after therapy sessions sometimes. Think of it like cleaning out a cluttered closet. Before you can organize everything, you have to take everything out, making the space even messier for a while. Similarly, therapy often brings up uncomfortable thoughts and feelings before helping you sort through them. The key is to understandwhyyou're feeling more anxious and to work with your therapist to manage those feelings effectively.
Causes and Triggers of Therapy-Related Anxiety
Several factors can contribute to feeling anxious after therapy: The Nature of Your Issues: Certain conditions, like PTSD, OCD, or social anxiety, are inherently more likely to be triggered by therapeutic exploration. Therapist-Client Mismatch: Sometimes, the personality or therapeutic style of your therapist may not be the best fit for you. This can lead to feelings of discomfort and anxiety. Pace of Therapy: Therapy should progress at a pace that feels comfortable for you. If your therapist is pushing you too hard or too fast, it can trigger anxiety. Lack of Clarity: Not understanding the therapeutic process or your therapist's approach can create uncertainty and anxiety. Unresolved Issues: If underlying issues aren’t addressed properly, anxiety can remain even when discussing other matters. Cost and Accessibility: The financial burden or logistical challenges of attending therapy can also contribute to anxiety. Pre-existing Anxiety Disorders:If you already live with an anxiety disorder, therapy itself can become an anxiety trigger.
It's important to identify the specific triggers in your therapy sessions to address the root of the problem.
Risks and Misconceptions about Anxiety in Therapy
One common misconception is that if therapy is making you anxious, it's not working and you should quit. However, that’s not always the case. Short-term increases in anxiety can be a sign that you’re actually making progress and confronting difficult issues.
However, there are situations where therapy-related anxiety can be problematic: Avoidance: If the anxiety is causing you to avoid therapy altogether, it's definitely a problem. Increased Distress: If your overall level of anxiety is consistently increasing outside of sessions, it's a sign that something needs to be adjusted. Feeling Unsafe:If you feel unsafe or judged by your therapist, it's crucial to address this issue or find a new therapist.
It's essential to distinguish between temporary discomfort and a genuinely negative therapeutic experience.
Coping and Management Strategies for Therapy-Induced Anxiety
Here are some strategies to manage anxiety that arises during or after therapy: Communicate with Your Therapist: This is the most crucial step. Explain how you’re feeling and work together to adjust the pace or approach. Grounding Techniques: Use grounding techniques during sessions to stay present and manage anxiety. Examples include focusing on your breath, noticing the sensations in your body, or describing your surroundings. Breathing Exercises: Practice deep breathing exercises to calm your nervous system. Journaling: Write down your thoughts and feelings after sessions to process them more fully. Self-Care: Engage in activities that help you relax and de-stress, such as exercise, spending time in nature, or listening to music. Mindfulness and Meditation: Practicing mindfulness can help you become more aware of your thoughts and feelings without judgment. Establish Boundaries: Learn to set boundaries with your therapist regarding topics you're not ready to discuss. Time Management: Space out your therapy sessions to give yourself time to process and integrate the information.
Medication for Anxiety Related to Therapy
Sometimes, medication can be a helpful adjunct to therapy, especially if you have an underlying anxiety disorder. However, medication should always be discussed with a medical professional and used in conjunction with therapy, not as a replacement. Common medications used to treat anxiety include: SSRIs (Selective Serotonin Reuptake Inhibitors): These are often the first-line treatment for anxiety disorders. SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors): Similar to SSRIs, but they also affect norepinephrine levels. Benzodiazepines: These are fast-acting medications that can provide quick relief from anxiety, but they are highly addictive and should be used with caution. Beta-Blockers: These medications can help manage the physical symptoms of anxiety, such as rapid heart rate and trembling.
Medical and Safety Guidance: When to Seek Help
While some anxiety during therapy is normal, there are situations where you should seek professional help: Panic Attacks: If you're experiencing panic attacks during or after therapy sessions. Suicidal Thoughts: If you're having thoughts of harming yourself. Severe Depression: If you're feeling overwhelmed by sadness or hopelessness. Intrusive Thoughts: If you are experiencing disruptive intrusive thoughts or compulsions. Dissociation: If you're feeling detached from your body or your surroundings. Worsening Symptoms: If your overall mental health is deteriorating despite being in therapy.
Consulting a psychiatrist or your primary care physician can help you determine if medication or other interventions are necessary.
Special Cases: Anxiety Triggers in Specific Therapies
Certain types of therapy may be more likely to trigger anxiety in some individuals: Exposure Therapy: This type of therapy, used to treat phobias and OCD, involves deliberately exposing yourself to your fears, which can be highly anxiety-provoking. EMDR (Eye Movement Desensitization and Reprocessing): This therapy, used to treat trauma, involves recalling traumatic memories while engaging in specific eye movements, which can be distressing. Psychodynamic Therapy:This type of therapy, which focuses on exploring unconscious patterns and past experiences, can sometimes bring up painful emotions.
It's important to be aware of the potential risks and benefits of different types of therapy and to choose a therapist who is experienced in treating your specific issues.
FAQs About Anxiety and Therapy
Here are some frequently asked questions about experiencing anxiety during therapy: Why do I feel more anxious after therapy sessions? Therapy often involves confronting difficult emotions and memories, which can trigger anxiety. Is it normal to cry in therapy? Yes, crying is a normal and healthy emotional release in therapy. How do I know if my therapist is a good fit for me? A good therapist should make you feel safe, understood, and respected. If you don't feel comfortable with your therapist, it's okay to find someone else. What can I do to prepare for a therapy session? Prepare by thinking about what you want to discuss, practicing relaxation techniques, and ensuring you are well-rested. How long does it take for therapy to start working? It varies from person to person. Some people experience benefits within a few weeks, while others may need several months. Can I take a break from therapy if I'm feeling overwhelmed? Yes, it's okay to take a break from therapy if you need to. Talk to your therapist about your concerns and work together to determine the best course of action. How can I talk to my therapist about my anxiety about therapy? Be honest and direct. Explain how you're feeling and what triggers you've noticed. A good therapist will be receptive to your concerns and work with you to find solutions.
Conclusion: Therapy Can Be Hard, But It Can Also Be Healing
Experiencing anxiety during therapy is not uncommon. It often indicates that you are engaging with difficult emotions and making progress. The key is to communicate openly with your therapist, use coping strategies to manage your anxiety, and remember that the discomfort is often temporary.
If the anxiety becomes overwhelming or if you feel unsafe with your therapist, it's important to seek professional help or consider finding a new therapist who is a better fit for you. Therapy can be a powerful tool for healing and growth, and with the right support and approach, you can navigate the challenges and reap the benefits. Remember, taking care of your mental health is an act of strength, and seeking help is a sign of courage.