Therapy Group of DC
Anxiety doesn’t always look like panic attacks and racing thoughts. Sometimes it looks like overworking, over-preparing, and never feeling like you’ve done enough. It looks like scanning every room for what could go wrong, replaying conversations for hours, or lying awake running through tomorrow’s problems before tonight’s are finished.
If constant worry has become your default setting — the background noise you can’t turn off — you’re not dealing with a personality flaw. You’re dealing with anxiety. And anxiety responds well to treatment.
At Therapy Group of DC, our therapists specialize in anxiety therapy for adults living and working in Washington DC. Whether you’re experiencing generalized anxiety disorder, social anxiety, panic disorder, or a persistent sense of dread that doesn’t fit a neat label, we help you understand what’s driving your anxiety — not just manage the symptoms on the surface.
Our practice is rooted in psychodynamic therapy — an approach that goes beyond coping strategies to explore the patterns, relationships, and experiences that keep anxiety in place. We also draw on cognitive behavioral therapy (CBT), mindfulness practices, somatic techniques, and relational approaches, matching the right combination to your experience.
The people who walk through our door aren’t looking for a diagnosis — they’re looking for relief. They want to stop dreading Sunday nights, stop spiraling before every meeting, stop lying awake replaying conversations. That’s where we start. Not with labels, but with what’s actually making your life harder than it needs to be.
What Is Anxiety Therapy?
Anxiety therapy isn’t about learning to “calm down” or think positively. It’s a structured process of understanding what your anxiety is protecting you from — and building a different relationship with worry so it stops running your decisions.
Effective anxiety treatment typically works on several levels at once:
- Understanding your patterns. Identifying the triggers, thought loops, and avoidance behaviors that keep anxiety in place — and where they came from.
- Regulating your nervous system. Learning to work with your body’s stress response rather than being hijacked by it. This includes somatic awareness, breathing techniques, and mindfulness practices.
- Challenging anxious thinking. Examining the cognitive distortions — catastrophizing, mind-reading, worst-case spiraling — and developing more flexible ways of responding to uncertainty.
- Addressing what’s underneath. For many people, anxiety is connected to deeper relational patterns, early experiences, or unprocessed emotions. Lasting change often requires working at this level, not just managing surface symptoms.
The goal isn’t to eliminate anxiety entirely — some anxiety is adaptive and useful. The goal is to stop it from making your decisions, disrupting your sleep, and eroding the quality of your life.
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Anxiety Disorders and Concerns We Treat
Anxiety disorders tend to show up differently depending on where your mind gets stuck. Some people live in a loop of “what if.” Others avoid situations entirely. Some experience intense physical symptoms — chest tightness, rapid heartbeat, nausea — without understanding why. We treat anxiety across its full range.
When networking events, meetings, and everyday conversations trigger dread. We help you manage the fear of judgment and build genuine confidence.
When sudden terror strikes — racing heart, can't breathe, certain something is wrong. We help you break the cycle of panic attacks.
When every headache feels like something serious and no amount of reassurance sticks. We help you break the cycle of worry and body checking.
When success masks the struggle. You look like you have it together — but perfectionism and anxious thoughts run the show underneath.
When you know the material but can't access it under pressure. We help professionals overcome the fear that shows up during high-stakes moments.
When intrusive thoughts won't let go and the only relief comes from rituals you know don't make sense. We help you change how you respond to the cycle.
When anxiety comes with depression — and it usually does. We help you address the constant worry and the low mood together.
You're Here — That's the Hardest Part
Our anxiety therapists can help you figure out what comes next.
How We Treat Anxiety
There’s no single “best therapy for anxiety.” The most effective anxiety treatment depends on what you’re experiencing, how long it’s been going on, and what’s underneath it. Our therapists are trained in multiple evidence-based approaches and match the method to you — not a protocol.
Psychodynamic Therapy
Psychodynamic therapy explores the underlying patterns, relationships, and experiences that keep anxiety in place. Rather than focusing only on symptoms, this approach helps you understand why you respond the way you do — the unconscious conflicts, early relational patterns, and unprocessed experiences that fuel persistent worry. Research shows psychodynamic therapy produces lasting change that continues to improve even after treatment ends.
Learn More →Cognitive Behavioral Therapy (CBT)
CBT helps you identify the thought patterns and behaviors that keep anxiety in control. By examining cognitive distortions — the catastrophizing, the worst-case spiraling — and testing them against reality, you learn to respond to anxious thoughts differently. CBT is well-researched for generalized anxiety disorder, social anxiety disorder, and panic disorder and works well alongside deeper exploratory work.
Learn More →Integrative & Somatic Approaches
Many of our therapists draw on mindfulness practices, relaxation techniques, somatic therapy, and relational methods to address anxiety at multiple levels. This is especially helpful when anxiety shows up as physical symptoms — muscle tension, chest tightness, difficulty breathing — or when you need approaches that work with both body and mind.
Learn More →
Is Anxiety Therapy Right for You?
You might benefit from anxiety therapy if you:
What to Expect in Anxiety Therapy
Getting Oriented
Your therapist will work to understand how anxiety shows up in your life — not just your symptoms, but the patterns behind them. What triggers it. How you’ve been managing it. What it’s cost you. This isn’t a checklist or a medical evaluation. It’s a conversation designed to build a clear picture of your experience and begin a relationship where real work can happen.
Building Understanding
You’ll begin exploring both the symptoms and what’s underneath them. For many people, anxiety is connected to deeper patterns — early life experiences, relational dynamics, unconscious beliefs about safety and control. Your therapist may also introduce specific tools — cognitive restructuring, mindfulness, exposure techniques, or somatic work — as complements to this deeper exploration.
Active Change
Therapy shifts from understanding anxiety to changing your relationship with it. You’ll start noticing moments where old patterns would have taken over — and responding differently. Clients often describe this as the point where they stop white-knuckling through anxious moments and start recognizing what their anxiety is trying to tell them.
Integration & Maintenance
The final phase focuses on consolidating gains and building resilience for the long term. You’ll develop strategies for recognizing early warning signs, navigating setbacks without spiraling, and maintaining the changes you’ve made. Some clients transition to less frequent sessions during this phase — checking in monthly rather than weekly as they build confidence in their own capacity to manage what comes up.
Why Washington DC Chooses Therapy Group of DC
The unique pressures of DC anxiety
The anxiety that walks into our Dupont Circle office isn’t generic. It’s the Hill staffer who can’t stop refreshing the news. The attorney who over-prepares every brief because “good enough” feels like failure. The nonprofit director carrying an entire mission on their shoulders while their own mental health erodes. Washington DC’s professional culture rewards overwork and punishes vulnerability. Political volatility creates chronic uncertainty. The city’s transient population means many of our clients are managing severe anxiety without a local support network. We get that context — and we treat anxiety with it in mind, not in spite of it.
Anxiety specialists — not generalists
Our practice includes doctoral-level psychologists and experienced licensed therapists who focus on anxiety disorders and related mental health conditions. We match you with a therapist whose training and approach fit your specific experience — not whoever has an opening.
What real progress looks like
We’re a psychodynamically oriented practice. That means we don’t just hand you coping strategies and send you on your way. We help you understand the patterns that keep anxiety running your life — and we do it with warmth, directness, and clinical expertise. Real progress means you stop needing to manage anxiety constantly because you’ve changed your relationship with it at a deeper level.
Our Anxiety Therapists
Our therapists bring specialized training in anxiety treatment, stress-related conditions, and the unique pressures of DC professional life. They understand that managing anxiety requires more than coping strategies — it requires understanding what’s driving it.
