Generalized anxiety disorder (GAD): what is it?

While worry is a common emotion, if it becomes overwhelming and prevents you from relaxing and functioning normally, you may have generalized anxiety disorder (GAD). GAD is a prevalent anxiety disorder characterized by tension, trepidation, and persistent worry. As opposed to a phobia, which is associated with a particular object or circumstance, generalized anxiety disorder (GAD) is characterized by a pervasive sense of dread or unease that permeates your entire existence. Though not as severe as a panic attack, this anxiety lasts much longer and makes it difficult to relax and lead a regular life. Anxiety disorders such as generalized anxiety are physically and mentally draining. It wears out your body, saps your energy, and ruins your sleep.

You may worry about the same things as other people when you have generalized anxiety disorder (GAD), but your level of worry is elevated. An inconsiderate remark about the economy made by a coworker might develop into a terrifying picture of receiving a pink slip soon after, or a phone call to a friend that isn't answered right away can cause worry that the friendship is in danger. Anxiety can sometimes be triggered by the mere notion of surviving the day. You carry out your daily duties with excessive anxiety and tension, even in the absence of anything significant to arouse them.

The outcome is the same whether you acknowledge that your level of concern is higher than what is necessary or feel that your worrying somehow shields you from harm. Your nervous thoughts won't go away. They replay themselves incessantly in your mind. But regardless of how overwhelming things may seem right now, you can learn to stop worrying constantly, manage your nervous thoughts, and find hope again.

Depression and anxiety

It's typical to discover that teenagers experience both anxiety and depression. This is partly because living a life filled with anxiety can be so upsetting or constricting that it causes sadness.

Dr. Bubrick remembers working with a young lady whose severe social anxiety was brought on by her transfer to a new high school. Her fear of failure in a more competitive environment made her start to avoid social situations. After that, she experienced a panic attack and started to distance herself from her friends out of fear of experiencing another one in front of them. She eventually got so lonely that she suffered from serious depression.

According to Dr. Bubrick, this type of layering of sadness and anxiety is both typical and frequently overlooked. Treatment for depression won't be helpful if a doctor ignores anxiety and only addresses the symptoms that are now present.

However, it's also feasible that depression and anxiety are two distinct co-occurring disorders.

"The question I ask kids is, 'If I could go into your brain and just remove your anxiety, would you still be depressed?'" says Dr. Bubrick. It may be a co-occurring depression if they respond, "Yes, I would still be depressed." I would assume that anxiety is the root cause of sadness if the response is, "No, I would feel amazing if you took the anxiety away."

Among the different types of anxiety, generalized anxiety disorder, or GAD for short, is particularly associated with depression later in life, according to Dr. Bubrick. In fact, GAD is so closely associated with depression that it is sometimes considered a prelude to depression. Generalized Anxiety Disorder (GAD) is characterized by excessive and persistent worry over a wide range of ordinary items rather than being triggered by a specific thing (specific phobia).

What connection exists between depression and anxiety? According to Dr. Bubrick, anxiety compromises wellbeing. You're particularly vulnerable to depression if you don't trust yourself, don't think you'll make wise judgments, and lead a defensive life.

The distinction between GAD and "normal" worry

Doubts, concerns, and worries are commonplace in life. It's normal to be nervous before a test or concerned about money after receiving some unexpected bills. Generalized anxiety disorder (GAD) is distinguished from "normal" worrying by the presence of excessive, intrusive, persistent, and disruptive worrying.

GAD symptoms and indicators

While the symptoms of generalized anxiety disorder vary from person to person, most sufferers have a combination of behavioral, mental, and physical symptoms that frequently change and get worse under stressful situations.

Among the emotional signs of GAD are:

ongoing concerns that consume your thoughts

feeling that there is nothing you can do to stop worrying and that your anxiety is uncontrollable

thoughts that are bothersome and cause you anxiety; you want to stop thinking about them, but you can't

an intolerance for uncertainty; you must be aware of what may transpire in the future

a generalized sense of unease or terror

Among the behavioral symptoms are:

incapacity to unwind, relish alone, or calm moments

inability to focus or concentrate on things

Delaying tasks because you're feeling overburdened

Keeping yourself away from tense circumstances

Physical manifestations consist of:

feeling bodily aches or tenseness in your muscles

Having problems sleeping or staying asleep due to an uncontrollable thought

Sensitive, fidgety, or jittery

upset stomach, nausea, and diarrhea

signs of GAD in kids

When it comes to future events, past behaviors, social acceptance, family matters, personal skills, and school success, children tend to worry excessively. Adults must recognize the symptoms of children and teens with GAD because, unlike adults with the disorder, they frequently are unaware that their worry is out of proportion to the circumstances. Red flags for GAD in youngsters include, in addition to numerous adult symptoms, "What if" anxieties about far future events.

Fear of making mistakes, perfectionism, and excessive self-criticism.

believing that their anxiety will prevent tragedy from happening and that they are to blame for any disaster.

the belief that bad luck is contagious and would eventually come their way.

frequent need for validation and assurance.

Consult a Qualified Therapist

BetterHelp is an online counseling program that connects you with certified, licensed therapists that specialize in treating anxiety, depression, relationships, and other issues. After completing the assessment, you can find a therapist in as short as 48 hours.

The first self-help recommendation for generalized anxiety disorder is to socialize.

Finding other people's support is essential to conquering GAD. The best method to relax your nervous system and reduce anxiety is to engage in social interaction with someone you care about. This person could be your significant other, a family member, or a friend. It's crucial to locate someone you can regularly connect with in person. This individual should be someone you can chat to for extended periods of time without interruption; someone who will listen to you without passing judgment or becoming sidetracked by other people or the phone.

Create a solid network of support. People are sociable animals. It is not our intended purpose to live alone. Having a large social circle of friends isn't a prerequisite for having a solid support system. The value of having a small group of individuals you can rely on to support you cannot be overstated.

When your worries get overwhelming, talk it out. See a dependable friend or family member if you begin to feel too anxious. Just having a face-to-face conversation about your concerns can help them seem less serious.

Understand who to stay away from when you're nervous. It's possible that you acquired your nervous outlook on life from your upbringing. No matter how close you are, if your mother is a chronic worrier, it is not a good idea to call her when you're feeling nervous. Think about if you usually feel better or worse after talking to that individual about a situation before deciding who to turn to.

Recognize that social interaction may be hindered by generalized anxiety disorder (GAD). Relationship issues might arise from feeling needy and insecure due to anxiety and persistent concern. Consider your typical behaviors when experiencing anxiety, particularly when it pertains to a relationship. Do you put your significant other to the test? Withdraw? Make charges? Turn clinging? You can search for more effective strategies to address any concerns or insecurities you may be experiencing after you're aware of any anxiety-driven relationship patterns.

Second tip: Acquire the ability to relax rapidly.

It's not always practical to have a friend nearby to lean on, even if socializing with someone in person is the fastest way to relax your nervous system. Using one or more of your bodily senses, you can rapidly self-soothe and reduce the symptoms of anxiety in following situations:

Sight: Take in anything that calms you down or makes you smile, such as a stunning panorama, old family photos, or cat images on the Internet.

Sound: Sing along to your favorite song, play an instrument, or listen to calming music. Or take in the soothing sounds of nature—whether captured on film or live—such as wind rustling through the trees, birdsong, and the crash of the waves.

Smell: Burn candles with fragrances. Enjoy a garden's fragrances. Inhale the crisp, clear air. Apply a mist of your preferred scent.

Taste: Take your time and enjoy every bite of your favorite food. Take a hot cup of herbal tea or coffee. Munch on a piece of gum. Savor your preferred hard candy or a mint.

Touch: Massage your hands or your neck. Spend time cuddling a pet. Embrace a cozy blanket about yourself. Enjoy the cold air while sitting outside.

Exercise: Take a stroll, hopscotch, or do some light stretching. Running, drumming, and dancing are very powerful exercises.

Tip 3: Start walking

An excellent and natural way to reduce anxiety is to exercise. It eases tension, lowers stress hormones, increases feel-good chemicals like endorphins and serotonin, and alters the brain's physiology to make it less prone to worry and more robust.

Try to obtain at least 30 minutes of physical activity most days for the best GAD alleviation. Exercises that use both your arms and legs, like swimming, dancing, walking, or running, are especially beneficial.

Consider incorporating mindfulness exercises into your routine for even more advantages. One of the most effective ways to combat anxiety is through mindfulness, which is also a simple workout method to use. During an exercise, pay attention to how your body feels as you move, rather than dozing off or concentrating on your thoughts. For example, focus on the sensation of your feet striking the ground, the cadence of your breathing, or the touch of the wind on your skin. Your workout will not only benefit you more, but it will also stop the never-ending stream of concerns from entering your mind.

Tip 4: Consider your concerns from fresh angles

Persistent worry is the main sign of Generalized Anxiety Disorder. Knowing what worrying is is crucial because your thoughts about worrying have a significant impact on both the onset and maintenance of Generalized Anxiety Disorder (GAD). It's possible that you believe your anxieties originate from outside sources, such as other people, stressful situations, or stressful occurrences. It is actually a self-generated fear. Although there is an external trigger, your internal conversation perpetuates the behavior.

When you worry, you're talking to yourself about potential bad things or things you're worried may happen. You mentally go over the dreaded scenario and consider every possible course of action. Essentially, you're either stressing about worst-case situations or attempting to fix problems that haven't yet arisen.

You could think that by bracing oneself for the worst or steering clear of unpleasant circumstances, you are shielding yourself from harm. However, most of the time worrying is ineffective—it drains your emotional and mental resources without producing any practical solutions or steps toward correcting the situation.

Generalized anxiety disorder treatment

It might be time to consult a mental health professional if you've tried self-help and are still unable to get rid of your anxieties and fears. However, keep in mind that medical care cannot take the place of self-help. You'll still want to look at your worrying processes and make lifestyle adjustments in order to control your symptoms of generalized anxiety disorder.

One kind of therapy that works especially well for treating GAD is cognitive-behavioral therapy (CBT). CBT looks at lens distortions in our perceptions of the outside world and ourselves. You and your therapist will work together to pinpoint the automatic negative thoughts that fuel your anxiety. For instance, you can question your inclination to catastrophize—to always imagine the worst possible conclusion in any given situation—by asking yourself things like, "What is the likelihood that this worst-case scenario will actually come true?" and "What are some favorable results that have a higher chance of occurring?"