A Patient Guide
What is Generalized Anxiety?
Generalized Anxiety Disorder (GAD) is a common mental health condition. People with GAD often experience persistent, excessive worry about everyday things—work, health, finances, family, or even minor matters. This worry is hard to control and can interfere with daily life.
Common Symptoms
- Feeling restless or “on edge”
- Being easily fatigued
- Difficulty concentrating or mind going blank
- Irritability
- Muscle tension
- Trouble falling or staying asleep
- Worrying more than seems warranted by actual events
What Causes Generalized Anxiety?
GAD can be caused by a mix of genetic, environmental, and psychological factors. Some people are more prone to anxiety due to family history, stressful life events, or an imbalance of chemicals in the brain.
Coping Strategies for Generalized Anxiety
1. Practice Mindfulness
Mindfulness means paying attention to the present moment. Techniques like deep breathing, meditation, and grounding exercises can help calm your mind.
- Example: Try the 5-4-3-2-1 technique: Notice 5 things you can see, 4 you can feel, 3 you can hear, 2 you can smell, and 1 you can taste.
2. Challenge Unhelpful Thoughts
Anxiety often makes us overestimate danger or underestimate our ability to cope. Try asking yourself:
- “Is this worry realistic?”
- “What evidence do I have for and against this thought?”
- “What would I say to a friend in this situation?”
3. Stay Active
Regular physical activity can help reduce anxiety. Aim for 30 minutes of movement most days—walking, yoga, dancing, or any activity you enjoy.
4. Limit Stimulants
Caffeine and nicotine can make anxiety worse. Try to reduce or avoid these if you notice they increase your symptoms.
5. Create a Routine
Structure and predictability can help reduce anxiety. Set regular times for meals, sleep, work, and relaxation.
6. Connect with Others
Talking with friends, family, or support groups can help you feel less alone and more supported.
7. Practice Self-Care
Prioritize sleep, eat balanced meals, and make time for things you enjoy.
When to Seek Help
If anxiety is interfering with your daily life, work, or relationships—or if you feel overwhelmed—reach out to a healthcare provider. Treatment options may include:
- Therapy: Cognitive Behavioral Therapy (CBT) is very effective for anxiety.
- Medication: Some people benefit from medications prescribed by a doctor.
- Support Groups: Sharing experiences with others can help.
Emergency Help
If you ever feel hopeless or have thoughts of harming yourself, seek help immediately by calling a crisis line or going to the nearest emergency room.
Resources
- Anxiety and Depression Association of America: https://adaa.org/
- National Alliance on Mental Illness: https://www.nami.org/
- Mindfulness Exercises: https://www.mindful.org/category/mindfulness-practice/
Remember:
You are not alone, and help is available. With support and the right strategies, anxiety can be managed and you can live a fulfilling life.
If you need more personalized support, contact our clinic to schedule an appointment.