How to Deal with Generalized Anxiety Disorder

Identify your worries. The main trigger for GAD in adults is uncertainty, and because almost everything in this life is uncertain, it makes you worry about everything. ^[16] Anxiety is a natural mechanism and actually has a purpose: to remind us when we are in danger and to help us take safety measures. However, with GAD, people assume they are in danger even when there is no danger, and their bodies respond with unnecessary anxiety. By identifying and recognizing your anxiety, you can begin to manage it. ^[17]

• Write an anxiety journal. This means that you record your worries at a certain time each day, two to three times a day. Make a note of what you’re worried about, your anxiety triggers, and your anxiety level. ^[18]
• Unlike many GAD people think, writing down the things you’re worried about wo n’t make you more anxious. An anxiety journal requires you to look at pre-existing anxieties.

Categorize your worries. Divide your worries into two groups: hypothetical and real. These two groups can be handled differently, so separating them will help you find the best way to deal with each worry as they arise. ^[19]

• Presumptive anxieties related to situations that are beyond your control or that you have very little control over, such as whether you are worried that you will develop a terminal illness in your old age, will some car ran a red light and hit you, and things like that. ^[20]
• Realistic worries involve issues you can directly control. Paying bills, finishing school, or a toothache are things you can handle. ^[21]
• Make a note in your journal whether your anxiety is hypothetical or real. ^[22]

Resist the notion that anxiety is helpful. Although you may also realize that you are worrying too much, you may still think that you will achieve something by worrying. Many people with GAD believe that worrying shows they care, energizes them, prevents bad things from happening, and helps them prepare and protect themselves. Ask yourself if your anxiety really serves those goals. ^[23] Try asking yourself the following questions:

• Worrying shows I care: Do you know someone who cares about people but worries less? Are there other ways for you to show your interest? ^[24]
• Worry Motivates Me: Has anxiety ever stopped you from doing the things you wanted to? ^[25]
• Worrying Prevents Bad Things From Happening: Has something bad happened to you even though you were worried about it? Has your excessive anxiety ever actually led to bad luck, such as a negative impact on your health? ^[26]
• Worrying helps me prepare: Do you know someone who is always on the go with less anxiety? Are you confusing anxiety with action (e.g. the worry in your head and taking action steps to solve the problem)? ^[27]
• Worry keeps me safe: When the real bad happens, do you really feel that anxiety has helped you cope better? ^[28]
• Other questions: How much time and energy do you spend worrying? Is your anxiety affecting your friendships or relationships? Do you often get tired because anxiety keeps you awake? Is it possible to benefit from anxiety in other ways? ^[29]

Improve problem-solving skills to deal with real-life anxiety. Maybe you feel like you’re doing something positive when you’re anxious, because you’re wasting your time on it. But you really need to stop worrying and take action if you want to solve the problem. ^[30] Each time you tackle a problem instead of avoiding it, you have one less thing to worry about.

• Problem solving should include uncertainty (“What if my solution fails?”) and will help you get used to experiencing uncertainty. ^[31]

Write an anxiety scenario to deal with hypothetical worries. Problem-solving methods don’t work against hypothetical worries because you can’t use these skills to ease fears like a plane crash (unless you’re a pilot). . An anxiety scenario will help you face your anxiety directly instead of trying to avoid it. This may not be pleasant at first, but the only way to overcome fear is to face it. ^[32]

• To write an anxiety scenario, write down your anxiety and what scares you. ^[33] If you are afraid of a plane crash, you can specifically write down that you fear death, fear of losing the rest of your life, fear of leaving your family behind, and the like. .
• Anxiety scenarios show you concrete images of what you fear instead of thinking about them in general or “ambiguously”. ^[34]
• It’s likely that you’ll feel more anxious at first using this method, but research shows that your anxiety will decrease as you confront it directly. ^[35]
• Write an anxiety scenario every day for one to two weeks to deal with hypothetical worries. ^[36]

Learn to increase your tolerance for uncertainty. One thing that is common in people with GAD is anxiety about the outcome of uncertainty. ^[37] This is really a battle because almost every situation cannot be absolutely certain. Therefore, you need to learn to get used to it gradually. Uncertainty is an inevitable part of our daily lives. You can make a change by how you react to it.

• You can use the “as if” method you are comfortable with uncertainty. ^[38] First, examine the things you do to deal with uncertainty and feel more secure. Write down answers to the following questions:
• When you do anything, do you double check it two or three times?
• Do you avoid events or procrastinate repeatedly?
• Do you need someone else to reconfirm over and over again?
• Do you need a ton of information before making even a small decision?
• Next, identify situations in which you feel anxious about uncertainty, and things you do to feel less anxious. Rate the situation on a scale of 1 to 10, with 10 being the highest level of anxiety and 1 being the lowest.
• Next, start with the activity that causes the least anxiety and show “as if” you can handle uncertainty. For example, you can go to the movies without first reading the movie reviews, write your assigned essay without asking anyone to review and give feedback, or assign work to a trusted colleague without double-checking. see if the job is good.
• Finally record the results. Ask yourself what you did, whether it was harder or easier than you expected, if things went surprisingly well, and how you would adapt if things didn’t go as planned. As you write them down, you can see your progress on your behavior change journey.

Find a therapist for help. The person who can best treat GAD is a mental health professional. If you’re suffering with feelings of tension, muscle spasms, body aches, trouble sleeping because your mind can’t rest, feeling restless and jittery, or an upset stomach, then come. when you seek professional help. Get a referral from your doctor, friend or relative. Qualified professionals are trained to help people learn to manage the impact anxiety has on their lives.

• If you don’t feel like the therapist is treating you, find someone else. Every professional is different and it’s essential to find someone who makes you feel good.
• Find a specialist in cognitive-behavioral therapy. ^[39] This therapy is commonly used to treat generalized anxiety disorders, panic disorders, social anxiety disorders, and phobias. An expert will help you check and dispel the negative thoughts that have developed in your head.
• There is also a therapy like art therapy that can help you shift your focus to creating art rather than anxiety. ^[40]

Set treatment goals for yourself. Commit to changing your behavior. Whether it’s with psychotherapy or physical therapy, setting goals can benefit you. ^[41] Do this by allowing yourself to be open and vulnerable. Don’t give up just because of a setback. Your hard work will pay off and will give you a sense of success.

• Define goals. For example, would you like more peace of mind about getting good grades in school? Tell your therapist that this is one of your goals.
• Reward yourself every time you reach a goal. You will be more motivated if you reward yourself for your successes. ^[42]
• Adjust goals instead of giving up.
• Keep setting new goals, as this will keep you busy in life.

Learn about drug treatments. Doctors of Medicine (MD) are authorized to prescribe medications and can advise on medication options in the treatment of GAD. The drug is often used in conjunction with another therapy than alone. It’s best to just use the pill for a while so you can get through the hardest part. You can work with your doctor and therapist to reduce your dosage and eventually eliminate the medication once you’ve learned new techniques and strategies for managing anxiety.

• Your doctor or therapist may recommend medications: Buspirone (considered the safest medication to treat generalized anxiety disorder); Benzodiazepines (rapid acting but often dependent on drugs); antidepressants (slow acting and can increase sleep problems and cause nausea). ^[43]
• Research the side effects before deciding to take any medication.
• Talk about substance abuse issues. Many people with GAD also have other disorders. Some people use over-the-counter drugs and alcohol to control symptoms. You should discuss this with your doctor or therapist to make sure you get the support you need and avoid dangerous drug interactions. ^[44]

Build a solid support system. Be around people who care about you, including family, friends, and co-workers. Network and meet new people to develop a support network. You have learned a lot through therapy that makes you feel confident and adaptive in managing your anxiety. A support system will help you relieve stress and possibly boost your immune system. ^[45]