Methods Used in Anxiety Therapy: CBT, EFT, and Gottman Techniques for Emotional Regulation

Anxiety is a common emotional experience that can affect daily life, relationships, and overall well-being. When anxiety becomes persistent or overwhelming, it can interfere with work, personal life, and social connections. Anxiety therapy provides structured, evidence-based support to help individuals understand their emotions, manage stress, and develop healthy coping strategies.

At RBM Marriage & Family Therapy, anxiety therapy incorporates Cognitive Behavioral Therapy (CBT), Emotion-Focused Therapy (EFT), and principles adapted from the Gottman Method to help clients reduce distress, strengthen emotional resilience, and improve relational and personal functioning.

Cognitive Behavioral Therapy (CBT) in Anxiety Therapy

CBT is a structured, goal-oriented approach that helps clients identify the link between thoughts, emotions, and behaviors. In anxiety therapy, CBT focuses on recognizing and modifying thought patterns that contribute to worry, fear, or avoidance.

How CBT Works for Anxiety:

• Identifying cognitive distortions, such as catastrophizing, overgeneralization, or excessive self-criticism.

• Challenging unhelpful thoughts and replacing them with balanced, realistic perspectives.

• Practicing behavioral strategies to gradually face anxiety-provoking situations (exposure techniques).

• Developing coping skills, relaxation techniques, and problem-solving strategies.

Example: A client with social anxiety may learn to reframe the thought “Everyone is judging me” into “Some people may notice me, but most are focused on themselves,” reducing avoidance and stress in social situations.

Benefits of CBT for Anxiety Therapy:

• Reduces worry, fear, and intrusive thoughts

• Improves emotional regulation and coping strategies

• Builds confidence in managing anxiety triggers

Emotion-Focused Therapy (EFT) in Anxiety Therapy

EFT emphasizes exploring and understanding underlying emotions that drive anxiety. Anxiety often masks deeper emotions, such as fear, shame, or vulnerability. EFT helps clients process these feelings, reduce avoidance, and respond more adaptively.

How EFT Works for Anxiety:

• Identifying primary emotions underlying anxious reactions.

• Learning to experience and process emotions safely.

• Developing self-compassion and emotional resilience.

• Improving interpersonal awareness and communication through emotional insight.

Example: A client with generalized anxiety may uncover that underlying feelings of inadequacy or fear of failure are fueling worry, allowing them to address these emotions directly rather than only treating surface anxiety symptoms.

Benefits of EFT for Anxiety Therapy:

• Increases emotional awareness and understanding

• Reduces avoidance and reactive behaviors

• Promotes adaptive emotional expression and interpersonal functioning

Gottman-Informed Techniques in Anxiety Therapy

While the Gottman Method is typically associated with couples therapy, its principles can support anxiety management, particularly in relational contexts. Anxiety can affect relationships by increasing tension, miscommunication, or avoidance behaviors. Gottman-informed strategies help clients navigate these relational effects.

How Gottman Techniques Support Anxiety Management:

• Teaching skills to communicate needs and emotions effectively in relationships.

• Identifying relational patterns that may exacerbate anxiety.

• Developing strategies for managing conflict and building connection.

• Encouraging empathy, validation, and supportive interactions.

Example: An individual whose anxiety leads to withdrawing from a partner during stressful times can learn Gottman-based techniques to maintain connection and communicate feelings constructively.

Benefits of Gottman-Informed Approaches:

• Strengthens relational support systems

• Reduces anxiety-driven relational conflicts

• Enhances communication, empathy, and emotional connection

Integrating Methods for Comprehensive Anxiety Therapy

RBM Marriage & Family Therapy often integrates CBT, EFT, and Gottman-informed strategies to provide a holistic approach to anxiety management. By addressing cognitive patterns, emotional processing, and relational dynamics together, clients can:

• Identify and reduce triggers for anxiety

• Develop healthy coping mechanisms for emotional regulation

• Strengthen relationships affected by anxiety

• Build resilience and confidence for long-term emotional well-being

Final Thoughts - Methods Used in Anxiety Therapy

Anxiety therapy is most effective when it addresses both internal emotional patterns and relational dynamics. Evidence-based approaches such as CBT, EFT, and Gottman-informed strategies equip clients with tools to understand, process, and manage anxiety effectively.

At RBM Marriage & Family Therapy, anxiety therapy empowers clients to reduce distress, strengthen emotional regulation, and cultivate healthier relationships. By knowing methods used in anxiety therapy and learning to manage anxious thoughts and emotions, individuals gain confidence, resilience, and the ability to navigate life’s challenges with greater balance and well-being.