top of page

How To Find The Right Therapist For Anxiety

  • Writer: jennifer olson-madden
    jennifer olson-madden
  • 3 days ago
  • 7 min read

Plus how an ACT, CBT and mindfulness therapist can help you overcome anxiety, perfectionism, and burnout

Woman client interviewing a therapist for anxiety therapy.
Woman client interviewing a therapist for anxiety therapy.

Finding the right therapist for anxiety is one of the most important decisions you can make for your emotional health and long-term well-being. But with so many different approaches and providers, it’s not always clear how to choose someone who is truly the right fit.


In this post, I’ll walk you through how to evaluate potential therapists, what qualities matter most when seeking support for anxiety, and how my evidence-based approach using Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based interventions can support real, lasting change—especially for high-achievers struggling with perfectionism, burnout, or imposter syndrome.


Why the Right Therapist Match Matters

When dealing with anxiety, it's easy to feel stuck in overthinking or paralyzed by uncertainty. That’s why finding a therapist who feels like the right fit—not just someone who’s available—is so essential.


A strong therapist-client relationship, known as the therapeutic alliance, is one of the most powerful predictors of successful outcomes in therapy. The right therapist will help you feel:

  • Safe and understood, even when you’re vulnerable

  • Encouraged to face challenges without judgment

  • Equipped with tools to manage anxious thoughts and emotions


What the Research Says

  • A landmark meta-analysis by Horvath & Symonds (1991) found that the quality of the therapeutic alliance accounted for up to 30% of the variance in therapy outcomes, regardless of the type of therapy used.

  • A more recent study by Wampold (2015), building on decades of psychotherapy research, concluded that:

    “The therapeutic alliance is more predictive of outcomes than specific treatment techniques.”

  • The American Psychological Association (APA) lists the therapeutic relationship as one of the empirically supported elements of effective psychotherapy, alongside technique and client characteristics.

So, while CBT or ACT may offer powerful techniques for treating anxiety or burnout, those tools are less likely to be effective if the client does not feel seen, respected, or understood by their therapist.


Why Does the Relationship Matter So Much?

Here’s what we know from psychology and neuroscience:

  1. Feeling safe enables change.The therapeutic space needs to activate what’s called the ventral vagal state—a part of the nervous system that allows for openness, learning, and connection. When a client feels emotionally safe, they’re more likely to take the kinds of risks therapy requires: vulnerability, self-reflection, and behavioral change.

  2. Therapist attunement supports emotional regulation.A therapist who listens deeply, tracks your emotional experience, and offers appropriate validation helps co-regulate your nervous system. This “relational safety” is especially vital for clients with anxiety, who may be hypervigilant or prone to shame.

  3. The alliance models secure attachment.For many clients, especially those who have experienced criticism, perfectionism, or emotional neglect, therapy can become a corrective emotional experience. A strong alliance offers a space to be imperfect, anxious, or conflicted—and still be met with curiosity and compassion.

  4. Motivation and engagement improve.When you trust your therapist and feel aligned in goals and communication style, you’re more likely to show up, stay engaged, and integrate the tools or insights offered in session. You’re also more likely to be honest about setbacks, which leads to more productive work.


What This Means Practically

When you’re searching for a therapist for anxiety, don’t just look for degrees or therapy types—pay attention to how you feel in conversation with the therapist. Ask yourself:

  • Do I feel respected and listened to?

  • Do I feel like this person understands my values and goals?

  • Am I able to be open, or do I feel like I’m performing or hiding?

Therapy is a deeply relational process. The right match doesn’t guarantee instant relief—but it does create the foundation for sustainable, meaningful change.


How to Find a Therapist for Anxiety: 3 Essential Steps

1. Clarify What You Need Support With

Before diving into therapist directories or referrals, pause and reflect:

  • Are you struggling with generalized anxiety, social anxiety, panic, or burnout?

  • Do you want tools and strategies, or more insight and exploration?

  • Is your anxiety tied to perfectionism, people-pleasing, or fear of failure?

Being clear about your goals helps you identify a therapist whose methods and style align with your needs.


2. Look for Therapists Who Use Evidence-Based Methods

The most effective, "gold-standard" approaches to anxiety therapy typically include modalities like:

  • Cognitive Behavioral Therapy (CBT) – to help reframe anxious thinking

  • Acceptance and Commitment Therapy (ACT) – to improve emotional flexibility

  • Mindfulness-Based Therapies – to reduce reactivity and regulate the nervous system


These are well-supported and particularly effective for high-functioning adults coping with overthinking, stress, and chronic anxiety.These approaches are considered gold standard because they are backed by decades of research and have been shown to significantly reduce anxiety symptoms across diverse populations.


  • CBT, for example, has been extensively studied and is considered the first-line treatment for anxiety disorders by organizations like the American Psychological Association (APA). Meta-analyses have shown that CBT is highly effective for conditions such as generalized anxiety disorder (GAD), panic disorder, and social anxiety—often outperforming medication in the long term when it comes to relapse prevention.


  • ACT is a newer but rapidly growing evidence-based therapy with a strong track record. A 2015 meta-analysis published in The Lancet Psychiatry found ACT to be as effective as CBT for treating anxiety and depression. Its focus on psychological flexibility—the ability to remain present and engaged in valued action despite internal discomfort—makes it particularly helpful for people who are stuck in patterns of avoidance or perfectionism. The Association for Contextual Behavioral Science indicates there are 48 randomized controlled trials (RCTs) for ACT for anxiety and depression, and 34 RCTs focused on anxiety (including social anxiety and generalized anxiety disorder.


  • Mindfulness-Based Interventions such as Mindfulness-Based Stress Reduction (MBSR) and Mindfulness-Based Cognitive Therapy (MBCT) are supported by robust neuroscience and clinical research. Studies show they help reduce anxiety by modulating the amygdala, decreasing rumination, and improving emotion regulation. These approaches are especially effective for high-functioning adults with anxiety who experience racing thoughts, physical tension, or chronic stress.


Together, these methods offer a comprehensive and integrative toolkit—one that not only addresses the symptoms of anxiety but also helps clients build a more flexible, values-driven, and sustainable way of living.



Person journaling during therapy session: CBT, ACT and mindfulness therapy can help regulate anxious thoughts and feelings.
Person journaling during therapy session: CBT, ACT and mindfulness therapy can help regulate anxious thoughts and feelings.

3. Use Consultations to Gauge Fit

Many therapists offer a free initial phone call. During this call, you might ask:

  • “What’s your approach to treating anxiety?”

  • “How do you work with perfectionism or burnout?”

  • “How structured or flexible are your sessions?”

  • "What will I be expected to do in a session, and will I need to do anything in addition outside of our meetings?"


Above all, notice how you feel during the interaction. If you feel safe, understood, and gently challenged, that’s a good sign you’ve found someone you can trust.


My Therapeutic Approach: ACT, CBT & Mindfulness for Anxiety, Perfectionism, and Burnout

As a licensed psychologist in Denver, I specialize in helping professionals, caregivers, and high-achievers navigate anxiety and stress-related struggles using a biopsychosocial, integrative approach. I primarily rely on the gold-standard approaches ACT, CBT and mindfulness.


ACT: Acceptance and Commitment Therapy for Emotional Flexibility

ACT helps you unhook from anxious thoughts, reduce avoidance behaviors, and reconnect with your core values. Instead of focusing solely on symptom reduction, ACT empowers you to:

  • Accept discomfort without letting it control you

  • Move toward what matters, even when anxiety shows up

  • Build resilience through psychological flexibility and taking committed action


This approach is especially helpful for perfectionists, high-functioning anxious clients, and those stuck in analysis paralysis.


CBT: Cognitive Behavioral Therapy for Thought Restructuring

CBT teaches you to recognize unhelpful thought patterns and challenge them with evidence-based tools. This is a powerful method to address:

  • Self-criticism and imposter syndrome

  • Catastrophic thinking

  • Fear of failure or rejection


CBT helps you break the loop of fear, judgment, and avoidance so you can take confident, intentional action in your life.


Mindfulness-Based Therapy for Burnout and Nervous System Health

Mindfulness allows you to build awareness without judgment—anchoring you in the present moment rather than spiraling into "what-ifs." I often weave in:

  • Breathwork or grounding exercises

  • Somatic awareness practices

  • Nutritional and lifestyle supports (when appropriate)

This integrative approach helps regulate your nervous system, reduce emotional reactivity, and foster long-term healing—especially useful for burnout recovery.


Frequently Asked Questions (FAQs)


What type of therapy works best for anxiety?

Cognitive Behavioral Therapy (CBT), Acceptance and Commitment Therapy (ACT), and Mindfulness-Based Cognitive Therapy (MBCT) are among the most researched and effective approaches for anxiety. These methods help you understand your thought patterns, respond more skillfully to distress, and take meaningful action toward your goals.


How do I know if a therapist is the right fit?

You should feel safe, seen, and supported by your therapist. A good fit means your therapist understands your concerns, offers helpful insights, and uses a treatment approach that makes sense to you. It’s perfectly okay to speak to a few therapists before committing.


What’s the difference between CBT and ACT?

CBT focuses on identifying and changing negative thought patterns, while ACT helps you accept those thoughts and build a life driven by values rather than fear. Both are evidence-based, and many therapists (like myself) use them in combination.


Can therapy help with perfectionism and imposter syndrome?

Absolutely. Therapy provides tools to challenge black-and-white thinking, increase self-compassion, and reduce the unrealistic expectations perfectionism creates. If you constantly feel like a fraud or not “good enough,” therapy can help shift that narrative.


Now that you have learned how to find an anxiety therapist, if you're ready to get started with therapy and would like to practice what you've read, please feel free to connect with me for a 15-minute consultation phone call. I am located in Denver, CO and offer telehealth to clients across the state of CO, and I am licensed to provide care in 42 states.


*About the Author: Dr. Jennifer Olson-Madden is a licensed psychologist and expert in Acceptance and Commitment Therapy (ACT), Cognitive Behavioral Therapy (CBT) and mindfulness, dedicated to helping clients achieve purposeful and successful outcomes through inspired and committed action. With over 15 years of licensure in Denver, CO, and more than two decades of experience in mental health, she specializes in treating burnout, perfectionism, chronic stress, anxiety, and depression. She not only practices these modalities professionally but also integrates their principles into her own life daily. 

 
 
 

Comments


Jennifer Olson-Madden, Ph.D.

Psychologist and Consultant

720-588-3823

TELEPSYCHOLOGY SERVICES ONLY

2000 S. Colorado Blvd,

Suite 2000-1024

Denver, CO 80222 

For questions related to services and rates, please see the Psychological Services page.​

 

Jennifer Olson-Madden, PhD, LLC offers services for all ethnic and minority groups and LGBTQIA+ adults in Denver, CO and 42 states nationwide.

 

©2019-2025 by Jennifer Olson-Madden, PhD, LLC. Proudly created with Wix.com

bottom of page