When you struggle with generalised anxiety disorder, it can be like carrying an invisible backpack filled with heavy stones. The weight of the backpack is always present, causing you to feel constantly burdened and overwhelmed by worry and fear, even in situations where others may not feel the same level of stress. The backpack can be so heavy that it hinders your ability to move forward and live your life to the fullest.
Generalised Anxiety Disorder (GAD) is a mental health condition characterised by persistent excessive worry and tension often without a specific cause. Symptoms of GAD include feeling restless, irritable, on edge, having difficulty sleeping or concentrating, feeling like your mind is racing, and having a general feeling of dread or being overwhelmed. While it is normal to feel a bit of worry occasionally, GAD can interfere with daily life, school and work performance and relationships.
The exact cause of GAD is unknown, but researchers believe that genes, environment and brain chemistry all play a role. Those with a family history of anxiety or other mental health disorders, such as depression, are more likely to develop GAD. Exposure to traumatic events, such as the loss of a loved one or the death of a pet can also be a trigger. Additionally, hormones, stress and environmental health can impact the severity and frequency of symptoms.
If you have GAD you may feel like anxiety is not entirely in your control and that you may never be able to achieve a feeling of calm. You can become highly attuned to potential sources of danger and unable to participate in activities that you used to enjoy due to fear of having an anxiety attack. Coping with GAD requires a multi-faceted approach, including lifestyle changes, stress reduction and psychological treatment.
One of the best ways to manage GAD is to create an overall lifestyle conducive to relaxation and emotional stability. Regular exercise can relieve anxiety symptoms, improve sleep quality and reduce stress. Relaxation techniques such as progressive muscle relaxation, deep breathing, and visualisation can also reduce stress and tension.
Cognitive Behavioural Therapy (CBT) is an effective treatment for GAD that has been extensively studied and proven to be effective. CBT is a type of talk therapy that focuses on changing the negative thought patterns and behaviours that contribute to anxiety. The goal of CBT is to help you learn new coping skills and strategies to manage your anxiety. CBT is usually conducted in individual or group therapy sessions and involves several different techniques, including:
Cognitive restructuring: This technique involves identifying negative thought patterns and replacing them with more positive and realistic ones. For example, if you are constantly worrying about something terrible happening, you can challenge your thoughts and look for evidence that contradicts your worry.
Behavioural activation: This technique involves engaging in activities that bring you pleasure or a sense of accomplishment. When you are anxious, you may avoid certain situations or activities that trigger your anxiety. Behavioural activation encourages you to engage in these activities despite your anxiety, which can help to reduce overall anxiety levels.
Relaxation techniques: Learning how to relax and reduce body tension can help reduce anxiety symptoms. Techniques such as deep breathing, progressive muscle relaxation and mindfulness meditation can be taught and practised in therapy sessions.
Exposure therapy: This technique involves gradually exposing yourself to situations that trigger your anxiety in a safe and controlled environment. Over time, you can learn to tolerate and manage your anxiety in these situations, which can help to reduce overall anxiety levels.
Problem-solving: You may feel overwhelmed and struggle with decision-making. CBT can help you nourish your problem-solving skills to manage anxiety-provoking situations.
CBT is typically a short-term treatment that can range from 8 to 20 sessions, depending on your needs. In addition to therapy sessions you would be encouraged to practice your coping skills outside of therapy sessions.
Finally, medications can also effectively manage GAD and can be combined with lifestyle modifications, relaxation techniques and cognitive therapies. Selective Serotonin Reuptake Inhibitors (SSRIs), antidepressants, benzodiazepines and beta-blockers are the most commonly prescribed drugs for GAD and can help reduce symptoms and improve functioning.
Overall GAD is a complex condition, and managing it can often seem overwhelming. However, with the right combination of lifestyle, psychological and medication treatments, people with GAD can reclaim control over their anxiety and lead enriching and fulfilling lives.
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