Generalized Anxiety Disorder (GAD from the English definition "Generalized Anxiety Disorder") is a chronic anxiety disorder characterized by the presence of worry, nervousness and tension. Individuals with GAD often worry about completely normal things, such as work, money, health, and so on, but they manifest it more strongly than necessary. If you suffer from GAD, or a loved one is suffering from it, there are several very effective treatments to use. In addition to psychotherapeutic and pharmacological treatments, some very effective methods can be used to manage anxiety at home, which teach the person with GAD to deal with worries, to relax, to calm down, to relate to others and change the style of life.
Steps
Method 1 of 4: Addressing Concerns
Step 1. Understand what Generalized Anxiety Disorder refers to
Generalized anxiety disorder is characterized by uncontrollable chronic worry. Once you have identified what causes concern, you need to accept the cause of the anxiety.
- The triggers for worry date back to different life events, but the process that defines worry actually depends on one's mind. You may be worried about problems that haven't even occurred yet. The mind sweeps through various feared situations as it tries to find a way to deal with these possible problems.
- Worrying may seem helpful, but it's only counterproductive. By worrying about things that will never happen, we waste more time and energy than it takes to actually address a problem when it arises.
- Worrying only serves to diminish mental, emotional and physical energies.
Step 2. Determine if your worries are productive
Worrying about hypothetical situations is not productive. The first step you need to take in dealing with anxiety is to understand which worry is more harmful than helpful.
- In reality, worries only keep you from living life and all the positive things your surroundings have to offer. They make you focus only on the negatives, instead of letting you explore and deal with situations as they are.
- Anxiety and worry form a vicious cycle: they make you focus on the negative things and the more you focus on those, the more you worry.
Step 3. Address irrational concerns
To do this, you have to challenge yourself along with any irrational or disturbing thoughts you have. You can try this by asking yourself a few simple questions, such as the following:
- Can I do something about it?
- Is it realistic?
- What are the odds of this concern becoming a reality?
- What would happen if the results opened up the worst possible scenarios?
- Can I handle the worst possible results?
- If something bad happens, what will it mean for me?
- What can I do to prepare?
Step 4. Rephrase your concerns
Once you've challenged your concern, you could rephrase it or correct it to make it more accurate and realistic.
For example, if you are constantly worried about tripping over others, you should face this restlessness and realize that even if you feel embarrassed, it is a temporary feeling and that you will soon overcome it
Method 2 of 4: Practice Relaxation Techniques
Step 1. Understand that anxiety can cause a physical reaction
Anxiety is more penetrating than a simple emotion. Those who are anxious physically react as if they are afraid or in danger.
- When this happens, the heart is beating fast, the breathing is faster, the muscles are tense and you may feel dizzy.
- When you relax, the exact opposite happens. The muscles are no longer tense, the mind is calm and you feel relaxed. Relaxation techniques, such as progressive muscle relaxation, deep breathing, meditation, and yoga, can help you unwind.
Step 2. Try progressive muscle relaxation
Progressive relaxation is a method of stretching and relaxing the muscles which ultimately leads to greater relaxation. During the procedure, try to relieve muscle tension and focus on spreading a feeling of rest throughout the body, working with one muscle group at a time.
- By focusing solely on the physical responses of your body, you will allow the mind to close completely to the surrounding world. Start at the feet and tense each muscle for 30 seconds, slowly repeating the whole body.
- For example, you could start by straining your feet and then move on to the calves, thighs, buttocks, stomach, hands, arms and, finally, the neck. Eventually, you will feel much more relaxed.
Step 3. Learn some deep breathing techniques
People who are anxious often hyperventilate or breathe very quickly. All of this can trigger anxiety-related symptoms, including dizziness, shortness of breath, tingling hands or feet, and lightheadedness. These symptoms can cause the person to become even more anxious and even cause a panic attack.
- Just take 4-5 deep breaths to reverse this process. By breathing deeply, you can fill your lungs as if you want to breathe into your stomach. After filling your lungs, wait a few seconds and then exhale completely.
- Try to inhale through your nose and exhale through your mouth. This process introduces more oxygen into the blood, producing a calming effect.
Step 4. Try meditation and yoga
Many types of meditation and yoga can be helpful in fighting anxiety.
- Some research has shown that so-called "mindfulness meditation" can be very useful for those suffering from all kinds of anxiety. It is a form of meditation that leads to calming the mind and opening it to conflicting thoughts.
- Yoga is also very helpful in fighting anxiety. In yoga you are focused on calming the mind, relaxing the muscles and breathing deeply.
Step 5. Engage your senses every day to calm yourself
Individuals with anxiety don't know how to relax. One of the simplest ways to unwind is to engage the senses on a daily basis. You can try the following sensory relaxation methods when anxiety takes over.
- View: Stop to look at photos of loved ones, to contemplate the sunset, to admire a work of art and to observe a beautiful example of architecture.
- Hearing: Listen to relaxing music, the sounds of nature, or use a recording that reproduces the sound of rain, forest or waves.
- Smell: Stop to smell a rose, to smell the scent that comes from a bakery, bookshop, library or any other place where you can smell good.
- Taste: Prepare a delicious dish, have a nice dinner out or give in to the temptation of an excellent dessert.
- Touch: Spend some time of your day petting a dog or cat, wrapping yourself in blankets, enjoying a breeze or a massage.
Method 3 of 4: Making Lifestyle Changes
Step 1. Talk to family and friends about what you are going through
It is important to build a strong support network when fighting anxiety. Relating to others is critical to emotional health.
- It is not necessary to have many friends if you are surrounded by a few but trustworthy people, on whom you can count in times of need. If you begin to feel overwhelmed with anxiety, call a reliable family member or friend. When you talk to them, be honest about what you are going through.
- Let them know that what you are dealing with is more than just stress. You need to tell them that you are struggling with a disorder, not that you are simply feeling overwhelmed by work. Explain everything you can about it, as many people fail to understand the difficulties encountered when dealing with this disorder.
Step 2. Discuss your recovery program
You may also want to let your loved ones know that you have a recovery program, which includes the steps you are taking to calm anxiety.
Additionally, others will be able to give you an objective and balanced opinion regarding your concerns. It is very valuable to have people around who can tell you when what is bothering you gets out of hand
Step 3. Know when someone is perhaps not the best person to turn to
You should also be aware that some people are at risk of making your anxiety worse. If your mother is as anxious as you are, she won't be the best person to confide in when trying to keep your worries in check.
When evaluating who to talk to, ask yourself who you feel better or worse with when you confide in your problems
Step 4. Eat a healthy diet
A healthy and balanced lifestyle plays a fundamental role in relieving the symptoms of anxiety and is put into practice by adopting healthy eating habits. Start with a nice breakfast, then have small, frequent meals throughout the day. This will help avoid blood sugars, which can cause anxiety-like symptoms.
Step 5. Avoid caffeine and sugary foods
It may also be helpful to limit the consumption of caffeine and sugar. Caffeine can increase anxiety, interfere with sleep, and cause panic attacks. Sugar-filled snacks raise blood sugar levels and can cause them to suddenly plummet, leaving you sluggish and sluggish.
Step 6. Exercise regularly
To calm your anxiety, try to get 30 minutes of aerobic activity most days. In this way you will relieve stress and tension, increasing physical and mental energies.
Step 7. Get enough sleep
Finally, make sure you get enough sleep. Anxiety and worries can cause insomnia, so following this tip may be easier said than done. However, try to relax in the hours before bed, so that you can fall asleep peacefully.
Sleep is important because it helps manage stress. When you don't get enough sleep, your ability to cope with negative emotions and stress is greatly reduced
Method 4 of 4: Taking Medicines to Fight Anxiety
Step 1. Consult your doctor about medications that are suitable for your situation
If your anxiety is severe, you probably need to seek medical treatment, in which you are prescribed an anti-anxiety medication.
- Medicines can be very effective in treating generalized anxiety disorder, but they are usually only used to provide temporary relief for more severe symptoms. Psychotherapy is the key to successfully overcoming this disorder.
- There are three types of medications that are often prescribed to combat generalized anxiety disorder. These include buspirone, benzodiazepines and selective serotonin reuptake inhibitors (SSRIs).
Step 2. Try the buspirone
Buspirone (Buspar) is considered the safest drug against GAD, as it is not a sedative and is not addictive. This drug reduces anxiety, without completely eliminating it.
Step 3. Consider Benzodiazepines
Benzodiazepines are powerful, fast-acting sedatives (act in 30 minutes). The quick relief this type of drug offers is very helpful, but there are some serious drawbacks as well. Benzodiazepines can cause serious physical and psychological dependence after a few weeks of taking. Consequently, it is a drug recommended only for those suffering from severe and paralyzing anxiety.
Step 4. Consider Selective Serotonin Reuptake Inhibitors (SSRIs)
SSRIs (or antidepressants) can be used in the treatment of GAD. However, for up to six weeks to get some relief from symptoms. SSRIs can also aggravate sleep disturbances and cause nausea.
