Symptoms, Treatment, and Self-Help
Everyone gets worried sometimes, but if you have generalized anxiety disorder (GAD), worries and fears are so constant that they interfere with your ability to function and relax. You may worry excessively about things that are unlikely to happen, or feel tense and anxious all day long with no real reason. This anxiety takes a physical toll, too. Your body aches, you can’t sleep, and you’re exhausted all the time. The good news is that generalized anxiety disorder is treatable. Many things can help, including self-help strategies and therapy.
What is generalized anxiety disorder (GAD)?
Generalized anxiety disorder (GAD) involves anxiety and worry that is excessive and unrelenting. This high-level anxiety makes normal life difficult and relaxation impossible.
If you have generalized anxiety disorder (GAD) you may worry about the same things that other people do: health issues, money, family problems, or difficulties at work. But you take these worries to a new level.
A co-worker’s careless comment about the economy becomes a vision of an imminent pink slip; a phone call to a friend that isn’t immediately returned becomes anxiety that the relationship is in trouble. Sometimes just the thought of getting through the day produces anxiety.
Whether you realize that your anxiety is more intense than the situation calls for or believe that your worrying is protective in some way, the end result is the same. You can’t turn off your anxious thoughts. They keep running through your head, on endless repeat.
The difference between "normal" worry and GAD
Worries, doubts, and fears are a normal part of life. It’s natural to be anxious about your upcoming SAT test or your finances after being hit by unexpected bills. The difference between “normal” worrying and generalized anxiety disorder (GAD) is that the worrying involved in GAD is much more frequent and disruptive.
For example, after watching a news report about a terrorist bombing in the Middle East, the average person might feel a temporary sense of unease and worry. A person with generalized anxiety disorder, however, might be up all night afterwards, then continue worrying for days about a worst-case scenario in which his or her small hometown is attacked.
Most people with GAD don’t avoid workplace or social situations, but they go about their activities filled with exaggerated worry and tension, even though there is little or nothing to provoke them. For others, the anxiety and physical symptoms of generalized anxiety disorder interfere with everyday functioning.
Signs and symptoms of generalized anxiety disorder (GAD)
The symptoms of generalized anxiety disorder (GAD) fluctuate. You may notice better and worse times of the day, or better and worse days in general. And while stress doesn’t cause generalized anxiety disorder, it can make the symptoms worse.
Not everyone with generalized anxiety disorder has the same symptoms. But most people with GAD experience a combination of a number of the following physical and psychological symptoms:
Physical symptoms of generalized anxiety disorder (GAD)
· Muscle tension, aches, or soreness · Trouble falling asleep or staying asleep · Stomach problems, nausea, diarrhea · Jumpiness or unsteadiness · Edginess or restlessness · Tiring easily
Psychological symptoms of generalized anxiety disorder (GAD)
· Irritability · Feelings of dread · Inability to control anxious thoughts · Inability to relax · Difficulty concentrating · Fear of losing control or being rejected
Another effective approach to self-help for generalized anxiety disorder (GAD) involves learning how to self-soothe. Many people with generalized anxiety disorder don’t know how to calm and soothe themselves. But it’s a simple, easy technique to learn, and it can make a drastic difference in your anxiety symptoms.
The best methods for self-soothing incorporate one or more of the physical senses: vision, hearing, smell, taste, and touch. Try the following sensory-based, self-soothing suggestions when your GAD symptoms are acting up:
· Vision – Take in a beautiful view. Go to an art museum. Walk around a pretty neighborhood. Look at treasured photos or an interesting picture book.
· Hearing – Listen to soothing music. Enjoy the sounds of nature: birds singing, ocean waves crashing on the beach, wind rustling through the trees.
· Smell – Light scented candles. Smell the flowers in a garden. Breathe in the clean, fresh air. Stop by a bakery. Spritz on your favorite perfume.
· Taste – Cook a delicious meal. Slowly eat a favorite treat, savoring each bite. Enjoy a hot cup of coffee or tea.
· Touch – Pet your dog or cat. Take a warm bubble bath. Wrap yourself in a soft blanket. Sit outside in the cool breeze. Get a massage.
Medication for generalized anxiety disorder (GAD)
Medication can be effective for generalized anxiety disorder (GAD). However, it is generally recommended only as a temporary measure to relieve symptoms at the beginning of the treatment process, with therapy the key to long-term success.
There are three types of medication prescribed for generalized anxiety disorder:
· Buspirone – This anti-anxiety drug, known by the brand name Buspar, is generally considered to be the safest drug for generalized anxiety disorder. Unlike the benzodiazepines, buspirone isn’t sedating or addictive. Although buspirone will take the edge off, it will not entirely eliminate anxiety.
· Benzodiazepines – These anti-anxiety drugs act very quickly (usually within 30 minutes to an hour). The rapid relief the benzodiazepines provide is a major benefit, but there are serious drawbacks as well. Physical and psychological dependence are common after more than a few weeks of use. They are generally recommended only for severe, paralyzing episodes of anxiety.
· Antidepressants – A number of antidepressants are used in the treatment of generalized anxiety disorder (GAD). However, the relief antidepressants provide for anxiety is not immediate, and the full effect isn’t felt for up to six weeks. Some antidepressants can also exacerbate sleep problems and cause nausea.
