What Is Generalized Anxiety Disorder And How Can You Deal With It?
Because chaos and uncertainty are a natural part of life, it’s perfectly normal to experience anxiety and worry. We all struggle with anxiety at some point or another in our lives, but most of us can accept what we can and can’t control. Sometimes that’s easier said than done, however, because worries can stack up, feed off one another and multiply. Before we know it, they’ve grown beyond our ability to manage them.
In this article, we’ll talk about Generalized Anxiety Disorder (GAD) and some ways you can cope with it.
What is Generalized Anxiety Disorder?
While some degree of anxiety is normal, generalized anxiety disorder happens when that anxiety becomes excessive. Worries could include everything from school to social events or even low-stress activities such as hobbies. In general, it comes on during adolescence or early adulthood, but people can develop GAD at any age.
Generalized anxiety disorder is:
Persistent (lasting more than six months.)
Not caused by medication \ illness.
Separate from other mental health issues.
Difficult or impossible to self-soothe.
GAD isn’t always tied to a specific issue or problem. Anxiety often impacts every area of a person’s life, making everyday life more difficult. It makes it harder to keep up with deadlines, communicate with family or friends, or enjoy social activities. It can often wear a person down and may worsen over time.
Symptoms of Generalized Anxiety Disorder
Generally speaking, GAD is associated with symptoms such as restlessness, lethargy, inability to concentrate, irritability, muscle aches and pains, and insomnia. It’s not difficult to see how these symptoms may impact a person’s ability to function in life. GAD shares many symptoms in common with depression, and both can make it seem challenging to take care of even mundane tasks.
Coping with Generalized Anxiety Disorder
Create Routine
One of the best ways to combat GAD is through structure and routine. Most anxiety is driven by uncertainty and fear. As a result, you can quiet some of these anxieties by organizing, such as creating calendar appointments to manage your day and setting a specific schedule to follow that day. Managing your anxiety through routine can look like this:
Focus on simple goals.
Create healthy routines.
Communicate your plan.
Making a checklist of tasks you can accomplish quickly may make it easier to get comfortable in your day. You’ll feel motivated that you were able to cross things off your list!
Limit Stressful Situations
Limiting alcohol and caffeine can help you manage stress, but so can setting boundaries with people who stress you out by limiting time with them.
If you’ve got a tendency to overcommit, practice saying no when your plate feels too full.
Be Kind to Yourself
Remember to be as kind to yourself as you would be to others. Practice letting go of control. Accept your limitations and focus on understanding what your strengths are in life. And don't look at anything you see as weaknesses as a downfall, but rather, a learning opportunity for ways to improve yourself.
Mindfulness
Did you know being calm is something you can practice? Mindfulness is the art of grounding yourself in the present by focusing on your senses. At least once a day, try to spend a few minutes exploring the world around you with your five senses. You’ll be surprised how quickly this can help defuse a wave of anxiety.
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I would love to teach you skills and techniques that can help you control your anxiety more. If you're looking for a guide on your healing journey, reach out today to learn more about anxiety therapy.