3 Alternatives to Talk Therapy for Anxiety (From a Licensed Therapist)

If you’ve ever wondered, “What  can I do instead of talk therapy?” you’re not alone! The reality is, talk therapy isn’t for everyone. Let’s talk about a couple of alternatives to traditional talk therapy that can help you get the relief you’ve been looking for. 

But first, why is talk therapy not for everyone?

Talking is one way of processing, but it’s not the only way, nor is it even the best way! Verbal processing gets a lot of attention though because it’s what most depictions of therapy look like in different forms of media. In my practice, folks who tell me they don’t like talking tend to feel that way for a few common reasons.

1) You don’t have the words to begin describing your experience.

If you grew up in a family where mental health wasn’t talked about, or where you simply weren’t “allowed” to have struggles (especially due to your culture’s beliefs and values around mental health), talking about your experiences can be a major challenge.

2) Talking to another person about what happened to you, or what you’re struggling with, leads to you feeling like you’re not in your body.

In other words, you dissociate, which is a common response to retelling or re-experiencing something distressing. But here’s the kicker. If you don’t have words to describe your experience, you might not even know that dissociating is something that happens for you!

Instead you might notice that you feel “weird” or “off” when you start to talk about what’s fueling your anxiety. And since those feelings tend to be pretty unpleasant, you might have built up an association over time that talking about your experiences is a no-go.

3) You’re worried you’ll be judged for what you do have to say.

Fear of judgment (and shame) are two of the biggest barriers to talking about your experiences. And these fears haven’t come out of nowhere!

You likely tried to talk to someone in the past about your experiences and their reaction told you that it wasn’t safe to open up. So instead of trying to talk to someone else, you learned to keep your experiences completely private.

It’s also possible that the home, culture, or religion you grew up in taught you that certain experiences are inherently shameful and therefore inappropriate to talk about. If that’s a message you received, it’s beyond understandable that you have worries and fears related to talking about your experiences.

Luckily, talk therapy isn’t the only way to get relief from anxiety.

Let’s take a look at three of my favorite alternatives that I tend to recommend on repeat.

Option #1: Journaling using therapist approved prompts can help you better understand your anxiety without having to talk to anyone about it.

And better yet, journaling offers privacy. Whether you write in a physical journal, or in a document on your computer (or the notes app on your phone), no one ever has to read what you write. 

I’m also a fan of journaling because it allows you to be as brief or as detailed as you’d like to be. Even answering a journal prompt with a couple of bullet points allows you to start thinking about your experiences with anxiety differently.

If you want to explore journaling as an alternative to talk therapy, check out my 5 Anxiety Journal Ideas for Overthinkers.

Option #2: A guided EFT tapping session can help you process your anxiety without talking too.

EFT (also known as Emotional Freedom Technique or simply Tapping) is another alternative to talk therapy that I recommend to many of my therapy clients. EFT involves using one or both hands to tap on different acupressure points on your body while focusing on emotionally painful experiences you’d like relief from.

This tapping for anxiety session led by Nicole.For.Real is a great starting place for those interested in tapping. While you may be prompted to repeat phrases from the tapping session aloud, tapping is just as effective if you simply listen along and tap

Option #3: If you don’t like talking, but want to work with a therapist, Brainspotting might be the therapy you’ve been looking for.

As a therapist and therapy client, Brainspotting is my favorite alternative to traditional talk therapy. Instead of the stereotypical, “So tell me about your relationship to your mother,” a Brainpotting therapist doesn’t need to go all the way back into your past order to help you.

Because this type of therapy uses the brain’s natural ability to process both emotions and physical sensations, it’s a powerful alternative to talk therapy for people who’d prefer to not share the nitty-gritty details behind their anxiety.

Looking for a therapist who provides alternatives to talk therapy?

I provide online therapy to adults who are based in either Colorado or Oregon. My entire practice is based around non-traditional approaches to therapy because I know that talking isn’t everyone’s primary processing style.

To get a better idea of what therapy with me looks like, read through my weekly therapy page.

If you’re located in another state, I recommend using Inclusive Therapists or Best Therapists to find a therapist licensed to practice in the state you live in.