What Is Generalized Anxiety Disorder? (GAD for short)

Generalized anxiety disorder is characterized by excessive anxiety and worries about everyday life events for no obvious reasons. People with symptoms tend to always expect disaster and can’t stop worrying about health, money, children, other family members, friends, work, etc.

This type of worry is often unrealistic or out of proportion for the situation. Daily life becomes a constant state of worry, fear, and dread. Eventually the anxiety dominates the person’s thinking and interferes with their ability to function in daily life.

What Are The Symptoms Of Generalized Anxiety Disorder?

1. Excessive, ongoing worry and tension including physical tension.
2. Unrealistic view of problems
3. Restlessness, Trembling or a feeling “edgy”
4. Irritability
5. Headaches
6. Sweating more than usual
7. Difficulty concentrating or having their minds go blank
8. Nausea
9. Frequent urination
10. Tiredness
11. Sleep difficulties
12. Startled easily

Other Co-conditions.

People with GAD often have other anxiety disorders such as:

1. panic disorder or phobias
2. obsessive-compulsive disorder
3. depression
4. PTSD
5. PND
6. Eating Disorders
7. and may experience problems with drug or alcohol misuse.

See Social Anxiety disorder for more symptoms also.

Children and Anxiety

Children can also pick up anxious behaviour from being around anxious people. Others may develop anxiety after stressful events, such as: (I will discuss how to help an anxious child in a later blog)

1. frequently moving house or school
2. parents fighting or arguing
3. the death of a close relative or friend
4. becoming seriously ill or getting injured in an accident
5. school-related issues like exams or bullying
6. being abused or neglected

The Cause of GAD

The exact cause of GAD is not fully known. But a number of factors appear to contribute to its development including:

1. Genetics: Family history may play a part in increasing the likelihood that a person will develop GAD.
2. Brain chemistry: GAD has been associated with abnormal functioning of certain nerve cell pathways that connect particular brain regions involved in thinking and emotion.
3. Environmental factors: Traumatic and stressful events, such as abuse, the death of a loved one, divorce, changing jobs or schools etc. The use of and withdrawal from addictive substances, including alcohol, caffeine, and nicotine, can also worsen anxiety.

How Is GAD Diagnosed?

Although there is no known lab test at present to diagnose GAD your GP can help with this diagnosis. If symptoms of GAD are present, the doctor will evaluate your medical and psychiatric history and perform a physical exam also to rule out any other condition.

The doctor will base their diagnosis of GAD on reports of the intensity and duration of symptoms. GAD is diagnosed if symptoms are present for more days than not during a period of at least six months. The symptoms also must interfere with daily living, such as causing you to miss work, school etc.

Your GP can refer you to a consultant and they can also refer you, or you can refer yourself, to a psychology to help with counselling which will aid your recovery.

How is GAD Treated?

If no other medical condition is found, you may be referred to a psychiatrist or psychologist. These people are specially trained to diagnose and treat mental illnesses like GAD.

Treatment for GAD most often includes a combination of medication, psychotherapy (talk therapy) and cognitive-behavioural therapy. Plus relaxation techniques including meditation.

Types Of Therapy Used.

Two specific stand-alone components of CBT can be used to treat GAD. These are cognitive therapy and exposure therapy. Cognitive therapy focuses on identifying, challenging, and then neutralizing unhelpful thoughts underlying anxiety disorders.

Exposure therapy focuses on confronting the fears underlying an anxiety disorder in order to help people engage in activities they have been avoiding. Exposure therapy is used along with relaxation exercises and/or visualization (imagery).

Often “homework” is assigned for participants to complete between sessions. Sometimes you can be offered group therapy also.

How To Help Yourself?

Things You Can Do Initially.

1. See your GP if you haven’t already this will help you start the road to recovery. But in the meantime, you can also:
2. Ask for support from family and friends. Getting this support can be a real benefit to people with GAD.
3. Make sure you self care comes first. After diagnosis, you can also use some more suggestions below.
4. Join a support group locally or online or national organisation. Being able to talk to someone who understands where you are coming from is so helpful. It doesn’t matter if you use an online or in-person group. Perhaps at the start, it may be better for you to use the internet but as you progress to join a local group. Anxiety Ireland; Social Anxiety Ireland; GAD UK
5. Seek or ask to be referred to counselling from a psychologist. These people will help deal with any neglect or childhood abuse, PTSD, or other conditions you have also. They will tailor a program to suit your individual needs. You can also self-refer. 

Things To Do After Diagnoses.

1. Reduce your stress levels (see my blog here)
2. Make sure you are setting healthy boundaries ( for you and in relationships)
3. Stop or reduce products with caffeine, such as coffee, tea, cola, and chocolate. Caffeine makes your anxiety and sleep worse.
4. Limit Alcohol You may find a couple of drinks relaxing, but too many can rewire your brain and make you more anxious. If you have developed an addiction you will need to have this treated first and perhaps join AA.
5. Exercise daily and eat a healthy, balanced diet.
6. Practice stress management techniques like yoga or meditation.
7. Set priorities in life and each day. Take time now to decide what you want in life (your counsellor should be able to help here). Only have 3 things on your daily to do list. Make sure to break all bigger projects into smaller actionable steps. Never be afraid to ask for help if you need it and don’t let other’s burden you with their tasks. I have a free course in my free group if you would like to take it. 
8. Journal: This can help you look for patterns and figure out what makes you anxious including events, work, or family and friends even foods or drinks that might not help your mood. Even when we are hungry, tired, angry or feeling lonely it can all have a great impact on our lives. So, think of the acronym HALT. Put this up where you can see it every day to remind you. When you find yourself worked up, try to write down what you’re doing and thinking. Once you know what’s causing your anxiety, you might be able to manage it better. Check in with your counsellor they will have other suggestions to help here also.
9. Sleep Tackling this should be one of your first priorities as it recharges your brain and boosts your mood and focus and you’re less likely to be anxious. You will need to block out 7 to 9 hours every day. To get better sleep, go to bed and wake up at the same time. Keep your room cool, dark, and quiet, and don’t watch TV or use the computer right before bed. Regular exercise and meditation will also help with sleep, but try to do it in the mornings and afternoons. For more tips check out the blog here.

Some Other Things You Can Try.

1. Try alternative treatments such as Reflexology, Reiki, Acupuncture, Aromatherapy, Massage etc.
2. Pick up some hobbies. If you can get into nature while doing these such as incorporating it with exercise all the better but don’t rule out using your creativity too such as art, writing, music etc. Try gardening, as it makes your brain release mood-boosting chemicals that can help calm your anxiety.
3. Your self-confidence will probably take a hit so building up trust in yourself is important.
4. Read all you can about GAD This will help you understand your condition, one workbook and book I’ve found of great value is The Seven C’s of Calm by Caroline Cunningham.

Work With Me.

Remember you are allowed to ask for support. No one is an island. If you need extra support then you can also work with me. We all struggle with stress and overwhelm from time to time. If you find this has become a problem for you and you’d like some support then schedule an appointment with me.

Apologies the video is turned sideways