What is Systems Therapy and How Therapists Use It to Treat Anxiety
What is Systems Therapy and How Therapists Use It to Treat Anxiety
Are you new to therapy or curious about different therapeutic approaches? You may wonder what’s the best treatment for anxiety? There are some commonly used evidenced-based treatment options that you may have heard of like Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT).
CBT is a structured treatment option that helps clients identify and change thoughts and behaviors that influence anxiety. ACT is slightly different in that it assists clients in becoming aware of their thoughts, emotions and assists in managing how they respond to these thoughts and emotions.
Now….first and foremost…..while both of these approaches are deemed to be evidence-based, the BEST treatment option for anxiety, is the approach that YOU are the most comfortable with. Clients respond differently to different treatment options. For example, some clients respond well to structured sessions, homework, etc. In that case, CBT may be the best fit.
The next thing I want to shout from the roof tops is….CBT IS NOT ALL THERE IS!!!
There are a variety of other treatment options out there. So, if you’ve been to therapy before, and it just didn’t “connect” for you, it’s not that THERAPY, in and of itself, didn’t work.
1. It’s important that you find THE RIGHT therapist FOR YOU! The therapeutic relationship between the client and the therapist, regardless of the therapeutic approach, is THE MOST IMPORTANT factor when it comes to positive outcomes.
2. Perhaps the therapeutic approach the therapist utilized in session (CBT, ACT, etc.) didn’t resonate with you. If you’ve been open and engaged in treatment, and you feel like the approach the therapist is using just isn’t connecting, it’s important that you communicate this to your therapist so they can pivot and adjust the treatment plan.
3. For more information about the different therapeutic approaches and to research which ones you may be interested in exploring, Psychology Today has a nice list organized list with descriptions of each.
If you would like to explore a very simple, yet effective, exercise to start you on your journey, download the Understanding the Thought-Emotion-Action Cycle Workbook for free today!
Now….let’s get into a therapeutic approach that I absolutely love!
Systems Therapy is another approach to assist clients with addressing anxiety systems. Systems Therapy is a unique approach that focuses not just on individuals but on how people interact with the systems they are part of, like families, workplaces, and social groups.
When it comes to addressing anxiety, Systems Therapy (alone or in combination with CBT, ACT, etc.) can be transformative. While anxiety often feels like an internal struggle, it’s important to recognize that our emotional experiences are deeply connected to the systems we belong to. How we relate to others, and how we respond to stress within these systems, plays a key role in either alleviating or intensifying our anxiety.
Let’s dive into what Systems Therapy is, how it works, and most importantly, how it can help you understand and manage anxiety in your life.
What is Systems Therapy?
Let’s break it down simply: Systems Therapy is an approach that sees individuals as part of a larger whole—a system. This could be a family unit, a work environment, or any group where relationships exist. Instead of focusing solely on the individual and their internal struggles, Systems Therapy looks at how the individual functions within the context of the larger group and how the system’s dynamics impact their emotional health.
In Systems Therapy, therapists focus on how you respond to the patterns in your relationships, particularly in the systems where you feel most emotionally entangled. Systems Therapy aims to increase your self-awareness and self-focus—encouraging you to examine your own behavior and emotional responses, rather than trying to control or change others.
Here’s a key point to remember: you cannot change other people. However, by shifting how you show up within the system—whether it’s by setting boundaries, managing your reactions, or increasing your emotional resilience—the system will recalibrate itself. This can lead to healthier interactions without forcing others to change.
Why is Systems Therapy Important for Anxiety?
Anxiety often thrives in environments where we feel out of control, whether at home, work, or in social circles. Systems Therapy is important because it helps you recognize that, while you can’t control other people or the entire system, you can control how you respond to the dynamics within that system.
When you focus on your own behaviors and emotional responses, it leads to positive ripple effects in the larger system. For example, if you tend to over-function (take on too much responsibility in your relationships) as a way to manage your anxiety, Systems Therapy helps you understand that behavior and explore new ways to engage with others. As you change, the system will naturally shift to accommodate this.
But remember, the goal isn’t to change others directly—it’s to change how you operate within the system, which leads to healthier dynamics.
Background of Systems Therapy
Systems Therapy finds its roots in family systems theory, developed by psychiatrist Murray Bowen. Bowen believed that families function as emotional units and that individuals cannot be understood in isolation but only in the context of their family system. This theory emphasized the importance of interdependence and how anxiety is often generated by unresolved issues within a family unit.
Bowen’s theory also introduced the concept of differentiation of self—the ability to maintain one’s individuality while remaining emotionally connected to others. This is critical in reducing anxiety because people with higher levels of differentiation can manage stress better without being overwhelmed by the emotions of others in the system.
This idea has since been expanded to other relational systems, such as workplaces, friendships, and social groups, making Systems Therapy a versatile approach for addressing anxiety across multiple areas of life.
How Systems Therapy Works
Systems Therapy works by encouraging self-focus and self-regulation. Instead of looking to change others or external circumstances, you focus on how you respond within the system. Here’s a breakdown of how it’s typically used:
Identifying Patterns: The therapist helps you identify repetitive patterns of behavior or emotional responses within your system that contribute to your anxiety. This could be a tendency to take on too much responsibility or avoid conflict.
Increasing Self-Awareness: Once patterns are identified, you learn to become more aware of your emotional triggers and responses. Understanding these patterns is key to learning how to manage anxiety in relationships.
Differentiation of Self: Systems Therapy encourages you to focus on maintaining your individuality within the system. This doesn’t mean cutting yourself off emotionally, but learning how to stay connected while managing your own emotional responses independently.
Shifting Your Role: As you gain awareness of how you interact with others, you begin to shift your role in the system. This change in behavior can cause a ripple effect, encouraging healthier dynamics without directly trying to change others.
Understanding Systemic Recalibration: This is a key aspect of Systems Therapy. As you change, the system—whether it’s a family, workplace, or social group—will naturally adjust to your new behavior. While you can’t force others to change, you can influence the system indirectly by changing how you engage with it.
Example of Systems Therapy in Action
Let’s say you’re part of a family where you always take on the role of the “fixer.” Whenever there’s tension or conflict, you step in to mediate, often at the cost of your own emotional well-being. Over time, this behavior can contribute to your anxiety as you feel responsible for everyone’s emotions.
In Systems Therapy, you would start by recognizing this pattern and exploring why you feel the need to “fix” things. Then, with the support of your therapist, you would work on reducing that behavior—not by withdrawing from your family but by learning to manage your own emotional responses and setting boundaries.
As you change how you show up in the system, your family’s dynamics will shift. Others may initially resist or react, but the system will recalibrate to account for your new role. The goal isn’t to change your family members—it’s to reduce your anxiety by changing your own patterns of behavior and emotional regulation.
How Systems Therapy Treats Anxiety
So, how does Systems Therapy help with anxiety specifically?
Empowerment Through Self-Focus: Systems Therapy empowers you to focus on the one thing you can control—yourself. This self-focus reduces the sense of helplessness that often accompanies anxiety, giving you a clear path forward.
Reducing Emotional Reactivity: By increasing your awareness of how you respond to stress in the system, you can begin to manage your emotional reactivity. This helps to reduce the intensity of anxiety over time.
Healthier Boundaries: Systems Therapy helps you set and maintain healthy boundaries within relationships, which is crucial for managing anxiety.
Long-Term Change: While the goal isn’t to change others, the changes you make within yourself often lead to healthier, more functional systems, which can significantly reduce anxiety in the long run.
Conclusion
I hope Systems Therapy is clearer to you now and how it can be a powerful tool for managing anxiety. This therapeutic approach doesn’t focus on fixing other people; rather, it empowers you to look within and focus on how you engage with the systems in your life. As you change, the system recalibrates—creating space for more functional and less anxiety-provoking interactions.
If you’re in New Jersey, and interested in learning more about Systems Therapy or need support in navigating anxiety, feel free to reach out to me to schedule a free 15 minute consultation.