Please note that the information provided on these websites is intended for educational purposes only and is not a substitute for medical advice. If you are experiencing difficulty with any symptoms listed here, please consult with a healthcare provider for proper diagnosis and treatment.
Generalized Anxiety Disorder (GAD) is a mental health condition characterized by persistent and excessive worry and anxiety about a variety of everyday life events, such as health, work, relationships, finances, or other life circumstances. People with GAD find it difficult to control their worry, often anticipating the worst-case scenario, even if there is no immediate threat or danger. This excessive worry and anxiety can lead to physical symptoms, such as muscle tension, restlessness, fatigue, irritability, and difficulty sleeping.
DSM-5 diagnostic criteria for GAD:
Excessive anxiety and worry about a variety of events or activities, occurring more days than not for at least 6 months.
Difficulty controlling the worry.
The anxiety and worry are associated with at least three of the following symptoms: restlessness or feeling keyed up or on edge, fatigue, difficulty concentrating or mind going blank, irritability, muscle tension, or sleep disturbance.
The anxiety, worry, or physical symptoms cause significant distress or impairment in social, occupational, or other areas of functioning.
The anxiety and worry are not due to a medical condition, substance use, or another mental disorder.
Treatment for GAD
Fortunately, GAD is treatable, and several evidence-based psychological treatments have been developed to help individuals manage their symptoms effectively. One of the most effective treatments for GAD is Cognitive Behavioral Therapy (CBT). CBT for GAD typically involves the following components:
Psychoeducation: Educating clients about the nature and causes of anxiety and worry, and how it affects their thoughts, emotions, and behaviors.
Relaxation training: Teaching clients various relaxation techniques, such as progressive muscle relaxation, deep breathing, or mindfulness, to help them manage their physical symptoms of anxiety.
Cognitive restructuring: Helping clients identify and challenge their negative and unrealistic thoughts, beliefs, and assumptions about themselves, others, and the world, and replace them with more positive and realistic ones.
Exposure therapy: Gradually exposing clients to situations or stimuli that trigger their anxiety and worry, and teaching them how to cope with these situations effectively.
Problem-solving skills training: Helping clients develop effective problem-solving skills to manage real-life stressors and challenges.
Behavioral activation: Encouraging clients to engage in enjoyable and rewarding activities to improve their mood and increase their sense of control over their lives.
CBT for GAD typically involves 12-20 weekly sessions, and research has shown it to be highly effective in reducing symptoms of anxiety and improving overall functioning. Additionally, some other psychological treatments, such as Acceptance and Commitment Therapy (ACT) and Mindfulness-Based Stress Reduction (MBSR), have also shown promise in the treatment of GAD.
Self-help for GAD
It is important to note that self-treatment may not be as effective as evidence-based psychological treatments for generalized anxiety disorder, such as cognitive-behavioral therapy. With that said...
Here are ten things that you can try to manage anxiety symptoms:
Practice relaxation techniques: Techniques such as deep breathing, progressive muscle relaxation, and meditation can help reduce anxiety symptoms.
Stay active: Engage in physical activity such as exercise, yoga, or walking.
Get adequate sleep: Aim for at least 7-8 hours of sleep each night to help reduce anxiety symptoms.
Challenge negative thoughts: Recognize and challenge negative thoughts and beliefs that contribute to anxiety.
Limit caffeine and alcohol intake: Caffeine and alcohol can exacerbate anxiety symptoms.
Set realistic expectations: Try to set realistic expectations for oneself and avoid putting too much pressure on oneself.
Practice self-care: Engage in activities that promote self-care, such as taking a bath or reading a book.
Seek support: Talk to a trusted friend or family member about anxiety or consider joining a support group.
Practice gratitude: Focus on things that one is grateful for, and keep a gratitude journal.
Seek professional help: If self-treatment is not effective, consider seeking professional help from a licensed mental health provider who can provide evidence-based treatments such as cognitive-behavioral therapy or medication.
