Est. by clinical research  ·  Evidence-Based
Greet Health

A curated menu of empirically supported treatments for anxiety

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We source only from peer-reviewed research, randomized controlled trials, and clinical meta-analyses. Each dish has been refined over decades. We recommend consulting your physician or therapist before selecting your tasting menu.

First Course
Psychotherapies
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Cognitive Behavioral Therapy Gold Standard
CBT · Structured · 12–20 sessions
The definitive preparation. CBT targets the distorted thinking patterns and avoidance behaviors that sustain anxiety — restructuring catastrophic appraisals and building tolerance for uncertainty. The most extensively validated treatment across all anxiety disorders. Pairs with virtually every presentation on this menu.
cognitive restructuring behavioural experiments exposure relapse prevention
★★★★★
Effect size
Exposure and Response Prevention For OCD
ERP · Intensive · 12–20 sessions
A bold, demanding preparation — facing feared stimuli without performing the compulsions that briefly relieve discomfort. Discomfort is an ingredient, not a flaw. Habituation and inhibitory learning do the work over time. The treatment of choice for OCD and a cornerstone for phobias.
habituation inhibitory learning compulsion reduction
★★★★★
Effect size
Acceptance & Commitment Therapy
ACT · Mindful · Ongoing
Rather than eliminating anxiety, this preparation teaches you to hold it differently — making room for discomfort while moving toward what matters. Psychological flexibility is the active ingredient. Deeply sustaining for chronic anxiety where the goal of total relief has proven elusive.
defusion acceptance values-based action psychological flexibility
★★★★☆
Effect size
Applied Relaxation
AR · Skill-based · 12–15 sessions
A classic, reliable preparation — training the body to release physical tension on cue. Progressive muscle relaxation, cue-controlled breathing, and applied practice in anxiety-provoking situations. Particularly effective for GAD and panic, where somatic arousal is prominent.
muscle relaxation controlled breathing somatic awareness
★★★★☆
Effect size
Second Course
Pharmacological Preparations
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SSRIs First-Line
Sertraline · Escitalopram · Paroxetine · & more
The house standard for anxiety. Selective serotonin reuptake inhibitors reduce the hyperactive threat-detection circuitry underlying most anxiety disorders. Allow 4–6 weeks for full effect. Effective across GAD, panic disorder, social anxiety, and OCD. Best enjoyed under close physician guidance.
serotonin modulation broad-spectrum long-term option
★★★★☆
Effect size
SNRIs
Venlafaxine · Duloxetine · Dual-action
A dual-action preparation with serotonergic and noradrenergic notes. Particularly well-suited to GAD and panic disorder. The noradrenergic component adds depth for those with prominent physical symptoms — muscle tension, fatigue, and somatic restlessness.
dual reuptake inhibition GAD & panic somatic symptoms
★★★★☆
Effect size
Buspirone
Azapirone · Non-sedating · Daily dosing
A quiet, understated preparation — non-addictive and non-sedating, with gradual anxiolytic effects emerging over 2–4 weeks. Particularly suited to GAD. Lacks the immediate relief of benzodiazepines, but carries none of their dependency risk. A thoughtful long-term choice.
non-habit-forming GAD-specific no sedation
★★★☆☆
Effect size
Third Course
Somatic & Lifestyle Preparations
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Aerobic Exercise Underrated
Cardio · 3–5 sessions/week · 30–45 min
The most underordered preparation on our menu. Regular aerobic exercise downregulates the hypothalamic-pituitary-adrenal axis, reduces basal cortisol, and promotes neuroplasticity in regions involved in threat appraisal. Comparable to medication for mild-to-moderate anxiety. No prescription required.
cortisol reduction HPA regulation neuroplasticity self-efficacy
★★★★☆
Effect size
Mindfulness-Based Stress Reduction
MBSR · 8-week program · Group format
A structured, evidence-based mindfulness program developed at the University of Massachusetts. Formal meditation practices — body scan, sitting meditation, mindful movement — cultivate present-moment awareness and reduce the ruminative worry that amplifies anxiety. Particularly effective for GAD.
present-moment awareness worry reduction body scan group support
★★★★☆
Effect size
Sleep Hygiene Optimization
Behavioral · Nightly · Cumulative effect
An essential side that conditions every other preparation on the menu. Anxiety and poor sleep are mutually reinforcing — disrupted sleep heightens threat sensitivity and emotional reactivity the following day. Consistent sleep timing, darkness, and a calm wind-down routine break this cycle.
threat sensitivity circadian rhythm emotional regulation
★★★☆☆
Effect size
Caffeine & Stimulant Reduction
Dietary · Gradual · Immediate benefit
A simple but surprisingly potent preparation. Caffeine directly stimulates the sympathetic nervous system — accelerating heart rate, heightening arousal, and mimicking the physiological signature of anxiety. For those with panic disorder or health anxiety in particular, reduction yields rapid and meaningful relief.
sympathetic nervous system panic reduction rapid onset
★★★☆☆
Effect size
Chef's Recommendation: The Grand Combination

Research consistently shows that CBT combined with an SSRI outperforms either treatment alone for most anxiety disorders. We recommend beginning with CBT — ideally with an exposure component — alongside an SSRI or SNRI, supported by regular aerobic exercise and structured sleep. This combination offers the broadest and most durable relief.