Is It Good to Use Neurofeedback for Anxiety?

Imagine you're sitting in a quiet room with soft lighting, trying to focus on calming a small animated bird on a screen in front of you. If you concentrate, the bird glides smoothly across a lovely natural landscape. But if your mind starts to wander or anxiety creeps in, the bird falters. It's not just a weird thought game — it's an example of neurofeedback training in action. This therapy technique was designed to help you control your brainwave patterns and potentially reduce anxiety. But does science support it? Read on to learn how exactly neurofeedback treatment works, plus other methods that help manage anxiety.

How does neurofeedback therapy work?

Neurofeedback therapy is a biofeedback technique that works to train your brainwave patterns. A common tool is electroencephalography (EEG), which places sensors on your scalp that measure the electrical activity in your brain. These sensors detect different brainwave patterns, which are then used to give real-time feedback, usually in visual or auditory cues, like a video game. You might be asked to make a character jump over an obstacle only through your thoughts.

While it doesn't seem like it, playing this personalized game can actually change certain brainwave patterns. The goal is to activate patterns in brain activity associated with calm and focus and scale down those linked to stress or anxiety.

Another tool that may be utilized for neurofeedback therapy is near-infrared spectroscopy (fNIRS), which shines near-infrared light into your brain. Measuring the amount of light reflected back can detect changes in your blood oxygen levels, giving information about brain activity in specific regions. Like with EEG-based neurofeedback, the changes in brain activity measured with fNIRS are then translated into real-time feedback, training you to make thought adjustments to impact brainwave activity.

Can you use neurofeedback for anxiety?

Yes, you can use neurofeedback to manage anxiety. While more research is needed to confirm just how effective it is, current studies on clinical administration show promising results.

A small 2021 experiment showed a statistically significant relief in anxiety in patients with anxiety disorder. A review article suggested that professional neurofeedback, when compared to no treatment, improved mental disorders such as generalized anxiety disorder (GAD) and post-traumatic stress disorder (PTSD). It might even work for social anxiety disorder and other co-occurring conditions like substance use disorders. Another small 2021 study concluded that neurofeedback training was effective in generalized anxiety disorder patients, especially in improving anxiety traits and depressive symptoms.

Finally, a meta-analysis of 26 articles on anxiety-spectrum disorders showed that self-reported anxiety and PTSD symptoms were reduced. However, the authors noted that most studies were done on Caucasian adults, indicating more research is needed to confirm it can work for diverse populations.

It's important to note that the majority of studies have focused on clinical administration of neurofeedback, usually under clinical supervision and guidance, and using professional equipment. While there is some evidence to support the effectiveness of such neurofeedback systems in the management of anxiety, at-home devices without professional support typically lack sufficient scientific backing.

How neurofeedback training may help manage anxiety

Our brains are always active, so there's always some electrical activity going on. These electrical impulses create oscillations or patterns that we measure as brain waves. These waves are based on their frequency and include delta, alpha, theta, beta, and gamma waves. Each type is linked with different states of consciousness and cognitive functions, like alertness, relaxation, memory, creativity, or problem-solving.

There are different neurofeedback protocols, but one type of training that's been studied specifically for anxiety focuses on alpha and beta waves. When you feel anxious, you likely have more high-frequency beta waves and fewer low-frequency alpha waves. Beta waves are associated with focus, alertness, tension, and excitement. Too much beta activity, though, and you can feel anxious and stressed. On the other end, alpha waves are linked to relaxation and calm. They’re more active when you’re awake and relaxed, like during meditation or light daydreaming.

Using real-time biofeedback tools can help you change brain patterns and redirect thoughts you’re not even aware of. For example, most of us have experienced rumination, muscle tension, shallow breathing, or higher blood pressure when anxious — but sometimes we don't even notice it. With feedback, you can gradually train yourself to move towards a new thought pattern and alter brainwave activity.

Are there any potential benefits or side effects?

Overall, research suggests that there are benefits that make neurofeedback training worth a try. However, it’s not for everyone, and there are some disadvantages to neurofeedback therapy.

Other ways to manage anxiety

There are plenty of different ways to manage anxiety, and it can take a mix of approaches to make a difference. While there are lots of options, it can be helpful to start by focusing on one thing at a time and slowly building toward a healthy lifestyle that incorporates what works best for you.

Cognitive-behavioral therapy (CBT)

Research has long supported CBT as a moderately effective method for treating anxiety disorders. A therapist can help you identify and alter negative thought patterns and behaviors that lead to anxiety. Symptoms and overall emotional well-being can improve, with coping tools that can last a lifetime.

Mindfulness and meditation

The mindfulness and meditation trend is becoming more popular for a reason. Science shows it can help reduce anxiety by promoting present-moment awareness. This can naturally work to cut back on getting stuck ruminating. Different techniques can work depending on the moment and need, like deep breathing, guided imagery, or muscle relaxation exercises. We can also use meditation to train ourselves to increase our self-compassion skills, which is associated with improved mental health.

Time in nature

Spending time in nature, which is now being called 'ecotherapy' can reduce anxiety, and depression, and improve overall mental well-being. Two hours a week can have a profound impact, but even 10 minutes in green space can lower stress hormones. Nature gives us an environment of calm, promoting relaxation naturally. With more and more people living in hectic cities with noise, light, and air pollution, going back to our roots in nature isn’t something we should ignore.

Daily movement

Moving your body daily doesn’t mean hitting the gym for an hour a day. Even small bits of movement can make a difference, and those moments add up. With movement, we release endorphins, chemicals that work like natural painkillers and mood boosters. A light walk at lunch or after dinner, 10 minutes of morning or bedtime yoga, or even stretching during the day can help.

Healthy living and community

Having a nutritious diet, getting enough sleep, and time with loved ones are key for your mental health. Making time for creativity, friends, rest, and good food might sound overwhelming, but ignoring these essential human needs can make things worse in the end. Start small and choose one thing you can focus on, like setting a date with a good friend to go for a nature walk or dance class weekly (two health benefits in one).

To start, working on any one of these approaches can help. With time, you can add more healthy habits to your day that work to promote mindfulness, community, nutrition, and movement. Neurofeedback can be a helpful addition, with studies suggesting it can increase calm and relaxation.

For people experiencing chronic or persistent anxiety that gets in the way of daily life, it's important to reach out for professional support. Talk therapy, whether private or in a free group online or in-person, can give you the jump start you need toward healthier thought patterns and behaviors. If needed, your therapist or doctor may also suggest a combined approach with medication, which can help to alleviate symptoms. There are many different types of treatment approaches to try, and professional help can make it easier to find what works for you.

If you’re curious about adding neurofeedback to your treatment plan, speak to your doctor to see if it’s well-suited for you. For those who have already tried neurofeedback training, feel free to leave a comment below describing your experience. Did you notice any benefits? Would you recommend it to others? Let us know your thoughts.