1. Practice Deep Breathing Exercises
Deep breathing is a cornerstone of treatment for anxiety. It calms the nervous system by slowing your heart rate and reducing panic. According to a
2023 study in Frontiers in Psychiatry, 78% of participants practicing diaphragmatic breathing reported reduced anxiety symptoms within two weeks.
How to Start:
- Inhale deeply through your nose for 4 seconds
- Hold for 4 seconds
- Exhale slowly through your mouth for 6 seconds
- Repeat 5–10 times, focusing on your breath
At Apollos Center, our counselors teach breathing techniques as part of anxiety treatment cognitive behavioral therapy, often paired with scriptures like Philippians 4:6-7 for spiritual grounding.
2. Use Cognitive Behavioral Therapy (CBT) Techniques
CBT is a gold-standard anxiety disorder treatment that helps reframe negative thoughts. A
2024 meta-analysis in The Journal of Clinical Psychiatry found that 65% of patients using CBT saw significant improvement in social anxiety disorder treatments within 8–12 sessions. Additional research shows
61.38% of youth with anxiety disorders achieved complete remission after CBT treatment, with effects remaining stable
2-4 years after treatment.
How to Start:
- Identify a negative thought (e.g., "I'll fail this presentation")
- Challenge it with evidence (e.g., "I've prepared well and succeeded before")
- Replace it with a positive thought (e.g., "I can handle this")
Our Licensed Professional Counselors at Apollos Center guide you through CBT in our treatment centers for anxiety disorders, integrating faith-based perspectives for holistic healing.
3. Incorporate Mindfulness and Meditation
Mindfulness keeps you grounded in the present, reducing worry about the future. A
2025 report from the American Psychological Association noted that mindfulness-based interventions reduced anxiety symptoms by 52% in adults and teens. Research consistently shows mindfulness practices reduce activity in the amygdala (the brain's fear center) and can decrease generalized anxiety symptoms by up to
50% in some studies.
How to Start:
- Set aside 5 minutes daily for mindfulness
- Focus on your senses: notice 5 things you see, 4 you feel, 3 you hear, 2 you smell, 1 you taste
- Optionally, meditate on scriptures like Matthew 6:34 to align with Christian values
Our anxiety treatment centers in Cypress, TX, teach mindfulness alongside anxiety treatment cognitive behavioral therapy to foster calm.
4. Establish Regular Exercise and Sleep Routines
Physical activity and quality sleep are powerful tools for treatment for anxiety.
Regular exercise can reduce anxiety symptoms by 20-30%, and a
2024 American Psychiatric Association survey found that sleep significantly impacts mental health, with poor sleep exacerbating anxiety disorders.
How to Start with Exercise:
- Take a 15-20 minute walk during lunch
- Try gentle yoga or stretching in the morning
- Aim for 30 minutes of moderate exercise most days
- Find activities you enjoy for better consistency
How to Start with Sleep:
- Go to bed and wake up at the same time daily (even weekends)
- Keep your bedroom cool (65-68°F)
- Eliminate screens 1 hour before bed
- Avoid caffeine after 2 PM
- Practice breathing techniques if you can't fall asleep
At Apollos Center, we provide personalized recommendations for physical activity and sleep hygiene as part of comprehensive treatment anxiety attacks plans.
5. Journal Your Thoughts and Build a Support System
Journaling helps identify anxiety triggers and patterns, a key step in treatment for anxiety. A
2023 study in Anxiety, Stress & Coping found that expressive writing reduced anxiety symptoms by 47% in participants after one month. Additionally, a
2024 National Institute of Mental Health survey reported that 71% of individuals with strong support networks experienced fewer anxiety disorder treatment needs.
How to Start Journaling:
- Write daily for 10 minutes about your feelings or worries
- Note specific triggers (e.g., work stress, social events)
- Reflect on positive coping strategies or prayers that help
How to Build Support:
- Reach out to a trusted friend, family member, or church community
- Share your feelings openly or join a support group
- Consider professional help at facilities for anxiety treatment like Apollos Center
Our counselors provide a safe space for adults, teens, couples, and foster/adoptive families, with scholarships available for the latter. Learn more about our
anxiety treatment services.
When to Seek Professional Help
While these techniques can significantly reduce symptoms, professional anxiety treatment may be necessary if:
- Your anxiety interferes with daily activities, work, or relationships
- You experience frequent panic attacks or physical symptoms
- You avoid situations due to anxiety
- Self-help techniques aren't providing sufficient relief
- You're experiencing depression alongside anxiety (nearly 50% of those with depression also have an anxiety disorder)
Only about 1 in 4 people with anxiety disorders receive treatment, despite the condition's significant impact on quality of life. Don't wait—effective help is available.
Why Choose Apollos Center for Anxiety Treatment?
At Apollos Center, we combine anxiety treatment cognitive behavioral therapy with optional Christian practices, addressing the mind, body, and soul. Our services include:
Personalized Plans: Tailored for adults, teens, couples, and families
Trauma-Informed Care: Addressing root causes like trauma or stress
Flexible Options: In-person in Cypress, TX, or virtual for Katy, Hockley, Spring, Magnolia, or Tomball
Affordable Rates:
- LPC: $115/50-min session
- LPC-A: $90
- Intern: $60
- Discounts: $20 off for FBC members; $10 off/session (6-session prepay)
- Scholarships available for foster/adoptive families
Treatment Approach:
- 70% of individuals report satisfaction with CBT treatment outcomes
- Typical treatment: 8–12 sessions for many clients
- Evidence-based techniques proven effective
- Optional integration of scripture and prayer
Explore our other services like
stress management and
grief counseling to support your overall well-being.
Take the First Step Today
Ready to manage anxiety with faith-based care? With
20% of American adults experiencing anxiety symptoms and
36% of people with social anxiety disorder living with it for over 10 years, there's no better time to seek help.
Contact Apollos Center at (832) 706-2360 or visit our
anxiety treatment page to start your healing journey in Cypress, TX, or virtually across greater Houston.
Apollos Center for Healing and Growth offers Christian-based anxiety treatment in Cypress, TX, serving adults, teens, couples, and families throughout Katy, Hockley, Tomball, Spring, Magnolia, and greater Houston. Our Licensed Professional Counselors provide evidence-based therapy including CBT and DBT, with optional faith integration.
