Which of the techniques should I use?
Generally speaking, you should try all of the techniques on this site at least once (unless you have a strong aversion to one or more of them). Whichever of the techniques work best for you the first time you try them, will probably end up being the best for you. After trying the techniques on this site, you should end up with at least three or four that work well for you.
What order should I use them in?
The normal algorithm for treatment is to use a Yoga Style or Logic Style techniques first, because they are quicker and more convenient. If those aren’t working, then switch to a Berserker Style. Berserker techniques are typically used “in case of emergency” when none of the other techniques are working.
Practically speaking, after a few weeks, most of my patients get a sense of which techniques work best for them in which situations, so they can just go straight to the one that is most appropriate even if that means jumping straight to the Berserker Style.
When should I use the techniques?
The techniques on this site are meant to be done in the moment, when you are already feeling anxious. That is to say, I don’t, for example, want you to use the techniques every morning even if you are feeling fine. Rather, I want you to use the techniques when you need them. As you get better, you should find that you are using the techniques less often.
Which technique is the most important?
If I had to pick one single technique from this site, it would definitely be Real-Life Exposures. That technique alone can get you all the way better. In fact, I would say that almost everyone who recovers from anxiety eventually uses some version of a Real-Life Exposure. At some point, they push themselves to re-engage in life and that is how they gradually recover. In a sense, all of the other techniques on this site are meant to support you as you gradually expand (or re-expand) your comfort zone.
What if none of the techniques work for me, or I am not getting enough improvement from the ones that do work?
The best treatment, in my opinion, is via one-on-one therapy with a mental health provider. Whether it be Cognitive Behavioral Therapy or any other form of therapy, you will get much farther with a formal evaluation and then active support and guidance than you would otherwise. It like the difference between reading a book about exercise, and working with a personal trainer.
Many patients also benefit from at least one evaluation by a medical doctor (whether a primary medical doctor or a psychiatrist). This can help confirm your diagnosis, rule out a physical cause for your symptoms, and explain to you the pros and cons of medications.