Everyone gets worried sometimes. However, if your worry level is excessive, very annoying, persistent, and disabling, then you may have General Anxiety Disorder (GAD). There are emotional, behavioral, and physical elements involved in the symptoms, and these fluctuate and increase in times of stress. With some practical advice, recognizing your anxiety and seeking professional help, you can learn to control and create balance in your life.
Step
Recognizing the Symptoms
-
Recognize the symptoms of GAD. For people with GAD, the stress of everyday life never goes away. GAD makes minor worries unbearable, making it difficult for sufferers to go about their daily lives. GAD is a condition that can worsen over time, and sometimes runs in families. Symptoms may improve or worsen over time, and it's important that you learn healthy ways to control them. The symptoms of GAD include:
Cope with Generalized Anxiety Disorder Step 1 - Your worries get out of control and you can't stop thinking about the things that make you anxious.
- You can't relax or be yourself.
- You have trouble sleeping because you can't stop worrying.
- You experience a persistent feeling of heaviness.
- These worries affect your work and social relationships.
- You can't relax unless you've planned for it, because you feel the need to know what things are going to happen in the future.
- You feel tense, unable to rest, or startle very easily.
-
Go to a place that relaxes you. Research has shown that there is activity in the part of the brain associated with fear in people with GAD. Going to a place where you relax can help you feel more relaxed. Going outdoors, for example, has many health benefits, including lower levels of stress and anxiety.
Cope with Generalized Anxiety Disorder Step 2 - Sometimes, a change in mood can help relieve GAD symptoms. For example, if you've spent an entire afternoon at home worrying about unpaid bills, taking a leisurely stroll around your neighborhood will help you take your mind off other things.
- Try setting aside a room in your house to sit quietly. Fill the room with things that make you feel good, such as candles that smell calming or pieces of art that also make you feel calm.
-
Listen to music or sing. This can be effective if you need to "get away" for a while from worrying. If you listen to music or concentrate on singing, of course you won't feel worried or anxious. Because, it must be difficult to do both things at the same time. Listening requires brain function to send messages to the ear, and this becomes a "distraction" from the mind that is too concentrated on previous worries. Singing lowers stress levels and makes you open your throat and release the emotions that previously felt trapped inside you and became a worrying problem.
Cope with Generalized Anxiety Disorder Step 3 Whenever you start to feel worried in any situation, start humming to a tune you like. Have these tactics ready for you to use in all kinds of social situations. However, don't use this tactic in extremely quiet situations, which may not be conducive to humming or loud singing
-
Breathe in fresh air. The sense of smell is very important when it comes to your memory. Use these senses to incorporate new memories of calm and lightness. Breathing deeply with fresh air will lower stress levels, blood pressure, and provide other health benefits.
Cope with Generalized Anxiety Disorder Step 4 If you're feeling anxious, take a moment to focus on your breathing for a few seconds. Hold your breath for a few seconds then exhale slowly. Tell yourself that you are filling yourself with fresh, healthy, stress-free air and releasing all the anxiety and stress you are feeling
-
Enjoy delicious food. Taking the time to enjoy delicious food is like performing a peaceful ritual. Eat slowly and enjoy every bite and every ingredient: appetizers, mains and desserts. Enjoy every bite and practice gratitude for every meal you can enjoy. Eating slowly helps lower the stress level you are experiencing.
Cope with Generalized Anxiety Disorder Step 5 Keep your presence in the eating situation while enjoying the food, and feel your energy being replenished by the inclusion of the food. Focus more on eating activities, not on worries (which may actually make you overeat because you are not paying attention to the food that goes into your body). Do not let you neglect this process too much so that you consume excessive portions of food, because this will lead to various health problems such as obesity and various other health conditions related to being overweight
-
Embrace the feeling of comfort. Use your sense of touch to control anxiety. Smooth, soft, cool, warm, whatever the texture and temperature, all of these help promote a sense of calm in yourself.
Cope with Generalized Anxiety Disorder Step 6 - If you prefer cooler temperatures, cover yourself with a soft and comfortable blanket. Rub the surface of the blanket with your hands as if you were petting a pet dog or cat. This method has been shown to reduce stress and anxiety levels.
- If you prefer warmer temperatures, head to the beach and feel the warm sand of the beach with your hands and feet. Feel the comfort that sweeps across your body.
-
Move your body. Expending physical energy is an excellent way to control anxiety. Sitting in one place makes it easy for emotions to accumulate. It is very important that you express your feelings, and doing so through physical activity is very beneficial for your health.
Cope with Generalized Anxiety Disorder Step 7 - You can participate in activities such as walking, climbing hills, and running, which release endorphins (which are produced in the brain) for a positive, calming effect.
- Dancing or dancing is also an excellent way to control anxiety. If you take a dance/dance course, you will be asked to pay attention to every movement of your body, so that you are free from worrying about things and get some time off from your thoughts.
- Look for other activities that require your focus and all your attention on the task at hand. For example, participating in certain projects at school, work, or at home that require your full attention. Don't take on too many responsibilities as this will increase anxiety and stress. Just follow your intuition. If the load feels too much or too heavy, take a step back until you find a healthy level of engagement.
-
Learn relaxation techniques. Some people find it difficult to relax. If you do, it doesn't mean you can't relax, it just means you need to learn to do it. As with any skill, you need to learn the information, apply the method, and act on the results.
Cope with Generalized Anxiety Disorder Step 8 - Use techniques such as progressive muscle relaxation. Find a place that is quiet and makes you feel comfortable. Starting at the soles of your feet, working your way up to the top of your head, or starting at your head and working your way down to your feet, tense the muscles in each part of your body for a few seconds, then relax again. As you continue the process of tensing and relaxing each muscle group, you will feel more relaxed. Your muscles may be much more tense than you realize. You can also use the technique in most situations that are likely to trigger your anxiety. This technique can even be done without you having to be in a quiet place.
- Meditate alone or in a group. Meditation has been used for centuries in many cultures to conquer negative thoughts and develop positive thoughts.
-
Use visualization techniques. Close your eyes and imagine yourself doing a challenging activity, but then you managed to finish it calmly and successfully. These scenarios could include various social situations that normally make you anxious, or activities like surfing, horse riding, trying out music, or more "smaller" things like asking for an autograph from a famous athlete.
Cope with Generalized Anxiety Disorder Step 9 - The goal is to provide an image of yourself doing something without being affected by anxiety. You will see yourself doing anything you can imagine, and this will make you believe that you are capable of doing it in real life too.
- Scientists believe that our brains experience real life and imagination in the same way. If you imagine yourself walking into a party smiling and then approaching a group of people for a chat, you are strengthening the neural pathways in your brain that are linked to the actual action. Then the activity begins to feel more "familiar" in your brain, so that when you actually do it, it feels natural and natural. You'll no longer feel awkward and go back to standing in a corner alone like before.
Controlling Anxiety
-
Identify your concerns. The main trigger for GAD in adults is uncertainty, and because almost everything in life is uncertain, it allows you to feel worried about everything. Anxiety is a normal mechanism that actually serves a good purpose: to warn us of danger and help keep ourselves safe. However, people with GAD worry about danger even when there isn't really any danger, and their body reacts in the form of unnecessary anxiety. Identifying and recognizing your concerns will help you begin to control them.
Cope with Generalized Anxiety Disorder Step 10 - Use a diary to record your worries. This means that you should jot down your worries each day at a certain time, two or three times per day. Write down your worries, their triggers, and your level of worry.
- Writing down your worries won't make the condition worse, although many people with GAD think it is. This "worry book" actually allows you to revisit any of your existing worries.
-
Put all concerns into the appropriate category. Separate all your worries into two categories: "if's" and "real". These two categories should be handled differently, so separating them will help you understand how best to deal with them when they arise.
Cope with Generalized Anxiety Disorder Step 11 - "What if" worries have to do with situations you have no or little control over, such as a serious illness in your old age, a car running a red light and crashing into you, etc.
- "Real" worries have to do with things you have relatively direct control over. Paying bills, completing schoolwork, having a toothache, are examples of things you can fix with concrete actions.
- Record in a diary whether your worries were "what if" or "real."
-
See if worrying is worth it. While you may realize that you're worrying too much, you usually feel "better" worried than not. Many people with GAD believe that worrying proves that they really care, are motivated, and are trying to prevent bad things from happening, and this assumption makes them feel prepared and protected. Begin to observe again whether your worries are really as useful as you think. Try asking yourself these questions:
Cope with Generalized Anxiety Disorder Step 12 -
Worry means I care:
Are there people I know who are caring but not easily worried? What other ways can I show that I care?
-
Worry drives my motivation:
Has worrying actually kept me from doing something I really wanted to do?
-
Worrying prevents bad things from happening:
Has something bad ever happened even though I've been worrying about it since before? Have you ever worried too much about yourself actually brought bad consequences, such as health problems?
-
Worrying got me ready:
Are there people I know who are always ready but not easily worried? Am I unknowingly confusing worry with concrete action (thinking worrying in my mind is tantamount to taking concrete action to solve the problem)?
-
Worried about keeping myself safe:
When something bad happens, do I really feel safer dealing with it because I've been worrying about it?
-
Other questions:
How much time and energy have I spent worrying? Does worry affect my friendships and other relationships? Do I often feel tired because I am worried that it will make it difficult for me to sleep? Could I benefit from that worry through other means?
-
-
Improve your ability to solve problems in the things you worry about. You may feel like you're actively doing something with worry, because it can feel exhausting and draining, but actually you need to get out of that worrying mind and take concrete action to solve the problem. Each time you tackle a problem right away instead of avoiding it, one more worry will be reduced.
Cope with Generalized Anxiety Disorder Step 13 Problem solving involves a certain degree of uncertainty ("What if my solution doesn't work?") and helps you get used to dealing with uncertainty
-
Write a worry note to deal with "what if" concerns. Troubleshooting is not an efficient way to deal with "what if" worries, because you can't use those problem-solving skills to calm your fears in things like plane crashes (unless you're the pilot). A worry note will help you deal with your anxiety instead of avoiding it. At first, this method will feel uncomfortable, but the only way to overcome fear is to face it.
Cope with Generalized Anxiety Disorder Step 14 - To create one, write down your worries and your fears. If you are afraid of plane crashes, write down specifically your fear of death, or being lost and not found for life, being separated from family, etc.
- This worry log provides a specific picture of your fear, not just a vague, general idea that you are afraid.
- You may actually feel an increase in anxiety when you start doing this technique, but research has shown that anxiety will decrease over time when you face the worry head-on.
- Write down a worry diary every day for a week or two, to deal with "what if" worries.
-
Learn to increase your tolerance for uncertainty. It is common for people with GAD to worry about things that are uncertain. This is a particular struggle because most situations do not have an absolute certainty of up to 100%. So you have to learn to train yourself to be able to feel more comfortable with this reality. Uncertainty is an inseparable part of everyday life. It is the way you respond that you can change.
Cope with Generalized Anxiety Disorder Step 15 - One way is to "pretend" to be comfortable and not bothered by uncertainty. First, observe the things you do to avoid uncertainty and to feel more certain. Write your answers to the following questions:
- Do you usually double-check everything you do 2-3 times?
- Do you usually avoid events and procrastinate a lot?
- Do you really need reassurance from other people?
- Do you constantly need more information before making even the slightest decision?
- Next, identify situations that make you anxious about uncertainty and what you can do to reduce that anxiety. Rank the situations on a scale of 1-10, where 10 is the highest level of anxiety and 1 is the lowest.
- Then, start with the activity with the lowest anxiety level and "pretend" you can tolerate the uncertainty in it. For example, you could go to a movie without reading the review first, complete and submit a written school assignment without asking someone else to review it and provide feedback, or delegate certain work to a trusted coworker without checking that he or she has done it correctly.
- Finally, record the results of your experiment. Ask yourself what you've done, whether they were more difficult or easier than you thought, whether the results were the way you wanted them to be, and how well you managed to deal with them with flexibility if they didn't turn out the way you wanted. Writing these things down will help you track your progress and know how to change your behavior.
Seeking Professional Help
-
Find a professional therapist who can help you. GAD can best be treated by a professional mental health professional. If you're struggling with feelings of tension, muscle tightness, body aches, trouble sleeping because your mind can't stop being active, can't rest or startle too easily, or have stomach problems, it's time to seek professional help. Get referrals or advice from a trusted doctor, family member, or friend. Licensed therapists have the specific training and expertise to help others learn to control the anxiety that affects their lives.
Cope with Generalized Anxiety Disorder Step 16 - If you don't feel right for a certain therapist, find another therapist. Every therapist is different, and finding the right one that makes you comfortable is very important.
- Look for a therapist who practices cognitive behavioral therapy. This type of therapy is commonly used to treat GAD, panic disorder, social anxiety disorder, and phobias. Your therapist will help examine and find any negative thought patterns you have developed.
- Also, therapy such as art therapy may be a great way to help you shift your focus to making art and not worrying anymore.
-
Set therapy goals for yourself. Commit to changing your behavior. In both psychotherapy and physical therapy, you will enjoy the benefits of setting goals. Get involved by allowing yourself to be open and show your vulnerability. Don't stop in the middle of the process just because it's hard. Your hard work will pay off sweetly and give you a healthy sense of accomplishment.
Cope with Generalized Anxiety Disorder Step 17 - Identify your goals. For example, would you like to feel more relaxed about getting good grades in school? Tell the therapist that this is one of your goals.
- Reward yourself when you reach your goals. Your motivation will increase if you reward yourself for achievements.
- Readjust your goals if necessary, but don't give up.
- Keep setting new goals as this will keep you motivated in life.
-
Learn about the various medical treatment options available. A doctor who has a legal title and is licensed to prescribe medication can discuss various drug options to treat your GAD condition. Medical treatment is intended to be used in conjunction with therapy, not without therapy. Ideally, medical treatment is done over a period of time to help you get through the toughest part of your struggle. You work with your doctor and therapist to reduce and eventually discontinue medication once you have mastered new techniques and strategies for controlling your anxiety.
Cope with Generalized Anxiety Disorder Step 18 - Drugs that may be recommended by a doctor or therapist: "Buspirone" (which is considered the safest type of drug to treat GAD); "Benzodiazepines" (fast-acting but addictive); Antidepressants (which are slow-acting and can cause sleeplessness and nausea).
- Learn about the side effects before deciding to start any type of medication.
- Communicate specific substance abuse concerns. Many people with GAD also suffer from other disorders. Some of them take non-prescription drugs and alcohol to help control symptoms of the disorder. You should discuss this matter with your doctor or therapist to ensure that you receive the appropriate treatment as needed and to prevent dangerous drug interactions.
-
Build a strong support system. Surround yourself with people who care about you. This includes family, friends, and co-workers. Broaden your horizons and meet new people to broaden your circle of supporters. You have learned so much through the therapy process that you can feel empowered and confident in controlling your anxiety. However, a good support system will help you to keep your stress levels down and even boost your immune system.
Cope with Generalized Anxiety Disorder Step 19 -
Accept yourself. Personal struggles can make you feel bad about yourself. Unfortunately, because GAD comes in the form of worry, you may worry that you worry too much. Anxiety and worry are a natural part of life, and you can learn to control them without trying to get rid of them completely or feeling bad about them.
Cope with Generalized Anxiety Disorder Step 20 Your cognitive behavioral therapy will help you re-examine your thoughts and develop new, more effective ways to think about yourself while controlling anxiety and worry
Tips
- Chronic worry is a mental habit that was learned, so you can learn to let go of it again.
- Anxiety triggers a "fight or flight" reaction in us. Use relaxation skills to combat it.
- Learn for yourself various new treatment methods and strategies for cases of GAD.
- Always maintain curiosity and enthusiasm when it comes to improving your health condition. It can save you from a lot of trouble and suffering.
- Get enough sleep, because sleep is restorative.
- Eat a nutritious diet to maintain high energy levels and sharp mental focus.
- Avoid excessive consumption of sugar as this raises blood sugar levels drastically without lasting for long. These spikes in blood sugar levels leave you feeling drained emotionally and physically.
- If you're feeling anxious, talk to someone about your anxiety. Talking will help release your emotions and get a different perspective. The people you talk to will also provide effective new input on your problem.
Warning
- Avoid alcohol consumption. While alcohol may temporarily relieve anxiety and worry, it will actually make your anxiety worse once the effects wear off.
- Avoid smoking tobacco. You may think that smoking is relaxing, but the nicotine in cigarettes is a very powerful stimulant that increases anxiety.
- Be aware of the hidden sugar content in various processed foods. Read carefully the labels on food packaging to ensure that your diet consists of foods that contain low sugar content.
- https://www.nimh.nih.gov/health/publications/generalized-anxiety-disorder-gad/index.shtml
- https://www.helpguide.org/articles/anxiety/generalized-anxiety-disorder-gad.htm
- https://www.takingcharge.csh.umn.edu/enhance-your-wellbeing/environment/nature-and-us/how-does-nature-impact-our-wellbeing
- https://ideas.time.com/2013/08/16/singing-changes-your-brain/
- https://www.hsj.gr/medicine/stress-management-techniques-evidencebased-procedures-that-reduce-stress-and-promote-health.pdf
- https://healthyeating.sfgate.com/benefits-eating-slowly-5503.html
- https://www.ncbi.nlm.nih.gov/pubmed/11707547
- https://www.helpguide.org/articles/emotional-health/the-health-benefits-of-pets.htm
- https://www.merckmanuals.com/home/fundamentals/exercise-and-fitness/benefits-of-exercise
- https://www.sciencedaily.com/releases/200803-03-0803101110.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1470658/
- https://www.anxietybc.com/sites/default/files/MuscleRelaxation.pdf
- https://www.ncbi.nlm.nih.gov/pubmed/1609875
- https://nccih.nih.gov/health/stress/relaxation.htm
- https://www.realsimple.com/health/mind-mood/emotional-health/visualization-techniques/mental-visualization
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/adult_hmgad.pdf
- https://www.anxietybc.com/sites/default/files/ToleratingUncertainty.pdf
- https://www.helpguide.org/articles/anxiety/therapy-for-anxiety-disorders.htm
- https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1071468/
- https://scholarworks.wmich.edu/cgi/viewcontent.cgi?article=1087&context=ojot
- https://rer.sagepub.com/content/64/3/363.short
- https://www.helpguide.org/articles/anxiety/generalized-anxiety-disorder-gad.htm
- https://www.guideline.gov/content.aspx?id=34280#Section420
- https://www.takingcharge.csh.umn.edu/explore-healing-practices/social-support
-
https://www.aafp.org/afp/2009/0501/p785.html
