Understanding and Coping With Generalized Anxiety Disorder
Hello my valued readers! Today, I want to talk to you about a mental health disorder that affects an estimated 6.8 million adults in the U.S., yet sometimes goes unnoticed: generalized anxiety disorder or GAD. Anxiety can be overwhelming and interfere with our daily lives, but with a little knowledge and some practical coping strategies, we can learn to manage it effectively. So, let's dive in and explore what generalized anxiety disorder is, what causes GAD, and how we can cope with it in our everyday lives.
What is Generalized Anxiety Disorder (GAD)?
Generalized Anxiety Disorder, or GAD for short, is a mental health condition characterized by persistent and excessive worry about everyday life situations. It's like having a storm of thoughts swirling in your mind, making it difficult to focus and find peace. While it's normal to experience some anxiety from time to time, GAD sticks around much longer and is much more debilitating, causing significant distress and impairing one's ability to function.
To receive a diagnosis of GAD, one must experience excessive and debilitating anxiety for a period of 6 months or longer during which time the individual spends more time feeling this anxiety than not feeling it. The individual must also have at least 3 of the following 6 symptoms during that time period:
1. Restlessness, feeling “keyed up,” or on edge.
2. Becoming tired easily.
3. Difficulty concentrating or mind going blank.
4. Becoming irritated easily.
5. Muscle tension (which tends to be located in the back of the head, neck, shoulders, and back).
6. Sleep difficulties.
Those are the criteria that clinicians use to diagnose clients with GAD. However, the average person not going to a doctor or therapist for their anxiety problems might be better suited to use a self-test called the GAD-7 to determine if their symptoms are above and beyond normal anxiety. Here is a link to the test if you would like to take it yourself: https://www.mdcalc.com/calc/1727/gad7-general-anxiety-disorder7
It is also important to understand that more anxiety disorders exist in addition to GAD. This is important to know because these disorders can have similar symptoms but sometimes require slightly different treatments to be effective in coping with them. Other anxiety disorders include social anxiety disorder (an excessive fear of being negatively evaluated by others), panic disorder (much, much more severe anxiety compared to GAD that occurs in episodes that are typically only a few minutes long), and agoraphobia (fear of being outside, or in public). Sometimes the symptoms of post-traumatic stress disorder can be confused with GAD as well. Finally, it is important to note that anxiety disorders sometimes are partially or totally caused by substance use or medical issues. These causes would require a different treatment approach as well.
The Underlying Cause of GAD For Most are Psychological and Biological:
It’s important to understand that for most people, their thoughts and biology are the 2 major underlying causes of their GAD symptoms. Let’s examine thoughts first. Imagine having a negative thought or worry about something, like a job interview. This thought triggers a cascade of additional worries, and before you know it, your mind is filled with "what ifs" and worst-case scenarios. These anxious thoughts can feel never-ending, leading to a constant state of apprehension and unease.
Anxious thoughts tend to be future-focused. Thinking about an uncertain future and engaging in a thought process called “catastrophizing” (thinking that worst case scenarios are likely to unfold) is a surefire way to make yourself experience a profound sense of dread about the future. Sometimes clinical anxiety occurs due to negative thoughts about ourselves or our ability. Sometimes the thoughts that fuel GAD are just overly negative in general. Quite often, the thoughts that create GAD are irrational, distorted, or simply untrue.
Most people with GAD have underlying biological causes as well. Some folks’ brain chemistry is unbalanced in such a way that causes them to be more likely to experience debilitating anxiety than the average person. Some people also have an overactive nervous system. These things can be hereditary, the result of early life trauma, or the result of an injury of some sort.
Effective Coping Strategies for Anxiety:
Challenge your anxious thoughts: When anxious thoughts arise, take a step back and ask yourself if there is evidence to support or contradict them. Often, anxiety magnifies our worries and distorts reality. Challenge those negative thoughts by seeking evidence to counter them. You'll likely find that many of your worries are unfounded.
Focus on the present and use distraction if needed: The past is gone and cannot be changed. The future has not happened yet and you have very little influence over it. If you can’t be happy now, happiness does not exist for you. It is not possible to “delete” our anxious, future-focused thoughts, but we can engage in activities that will anchor us into the present and take the focus off of our negative, future-oriented thoughts.
Practice deep breathing and relaxation techniques: Deep breathing exercises can do wonders for reducing anxiety. Take slow, deep breaths in through your nose and exhale slowly through your mouth. Think of the mantra, “Smell the roses, blow out the candles.” As you breathe, make sure that most of the movement in your upper torso is happening from your belly, and not up in your chest where your ribcage is. You can also explore other relaxation techniques like progressive muscle relaxation or guided imagery to help calm your mind and body.
Practice mindfulness techniques: A quick Google search regarding mindfulness techniques will give you literally hundreds of different things to try. You will notice they tend to carry a similar theme, a focus on our 5 senses. As stated previously, GAD thoughts tend to be future-focused. Our 5 senses only receive input from the present moment, so focusing on sights, smells, sounds, and physical sensations can be an effective way to snap back to the present.
Establish a routine and prioritize self-care: A stable routine can provide a sense of structure and stability, helping to alleviate anxiety. Make sure to include time for activities that bring you joy and relaxation, such as hobbies, spending time with loved ones, or simply indulging in some alone time. There is much talk in the world of psychology about taking medications for GAD. These medications can be helpful for many, but should never be thought of as a substitute for a healthy diet, good sleep routine, and regular, vigorous exercise.
Connect with supportive people: Seek out the support of trusted friends, family members, or support groups who can understand and empathize with what you're going through. Talking about your worries and fears with someone who cares can provide immense relief and perspective. A therapist could be helpful in this regard.
Break tasks into smaller, manageable steps: When faced with overwhelming tasks or responsibilities, break them down into smaller, achievable steps. By tackling them one at a time, you'll feel a sense of progress and accomplishment, which can boost your confidence and reduce anxiety.
Use acceptance: For many people with GAD, they struggle to do the things they want to do because their thoughts tell them they must do the task without the influence of anxiety or not at all. For this reason, avoidance tends to be a popular coping mechanism for anxiety. The problem with avoidance is that every time you use it, you reinforce the thoughts causing your anxiety in the first place. You are confirming to yourself that the task is scary and beyond your ability. People with GAD need to accept that they will probably experience some amount of anxiety doing many tasks, and this can be okay! It isn’t realistic for most that their anxiety will disappear completely. We can minimize its impact on us and learn not to be so bothered by it, however. Think about it. As long as you complete the task, what does it matter if you stumbled on your words, appeared awkward, or became red in the face? Everyone has things they struggle with. You can’t expect to be any different.
Limit caffeine and alcohol intake: Stimulants like caffeine and alcohol can exacerbate anxiety symptoms. Consider reducing your consumption or finding alternative beverages that promote relaxation, such as herbal teas.
Seek professional help: If anxiety is significantly impacting your daily life and causing distress, don't hesitate to reach out to a mental health professional. They can provide you with effective strategies, such as therapy and, if necessary, medication, tailored to your specific needs. A therapist can help you to combat the thoughts that create your anxiety and can help to cope with it more effectively. A psychiatrist can prescribe you a medication that will address the biological issues discussed earlier in this post. Just keep in mind, not every therapist or medication will work for you. Most people who have found a helpful therapist or medication had to try a few before they found one that worked for them. Psychiatrists cannot guarantee any single medication will work for you. Luckily, we now have the ability to use genetic testing to minimize the trial and error process that most will need to endure to find a medication that works. Also, keep in mind, medications alleviate symptoms, most cannot eliminate symptoms entirely.
My dear readers, generalized anxiety disorder is a real and challenging condition, but remember that you are not alone. By understanding the causes of anxiety and implementing practical coping strategies, you can regain control and live a more fulfilling life. Be patient with yourself, practice self-compassion, and don't hesitate to seek help when needed. You deserve to find peace and happiness, and I believe in your ability to overcome anxiety and thrive.
