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How to Cope With Generalized Anxiety Disorder

Published: Jun 17, 2024
Written by: Shari Landa
Categories: Anxiety

Keely Boyle is a clinical psychologist, freelance writer, meditation teacher, and trauma consultant for humanitarian contexts.

Everyone experiences anxiety—it’s a natural feeling that alerts us to danger and prepares our bodies to respond. For example, feeling anxious about meeting a deadline can motivate you to stay on track and ensure your project exceeds expectations. However, when anxiety becomes overwhelming and affects your daily life, it may indicate an anxiety disorder. In this blog, we’ll discuss how to cope with Generalized Anxiety Disorder (GAD), one of the most common anxiety disorders.
generalized anxiety disorder therapist

10 Symptoms of Generalized Anxiety Disorder (GAD)

While excessive worry is the hallmark symptom, here are other symptoms to look out for.

  1. Trouble concentrating
  2. Difficulty making decisions
  3. Trouble sleeping, including insomnia, waking up often during the night, and/or struggling to fall asleep
  4. Feeling nausea or abdominal pain
  5. Fidgety or unable to sit still
  6. Heart palpitations, sweating, trembling, or shaking
  7. Feeling irritable, on edge, and tense
  8. Muscle pains or stiffness, often in the shoulders and neck
  9. Easily fatigued
  10. Experiencing a persistent sense of danger or panic

Self-Help Strategies for Managing Generalized Anxiety Disorder

Learn Your Triggers

Understanding what sets off your anxiety is key to managing generalized anxiety disorder. Triggers are things in your environment or sensory cues that resurface certain symptoms.

For example, if you’re always worried about money, reading about inflation might spike your anxiety, leading to a spiral of “What if” scenarios.

By journaling and reflecting, you can track your experiences and ask:

  • What situations or events worsen my anxiety?
  • Are there specific thoughts or worries that pop up during these times?
  • How do I react physically and emotionally when these triggers happen?

The 3-3-3 Rule for Anxiety

What is the 3-3-3 rule for anxiety?

It’s a simple technique you can practice when faced with a trigger to anchor you in the here and now.

Much like mindfulness, it allows you to tap into the present moment and calm your racing thoughts. Here’s how it works:

  • Ask yourself “Where am I?” Often, anxiety episodes can cause dissociation, a feeling of being disconnected from your surroundings or even yourself.
  • Next, engage your senses by identifying three things you can see, hear, and feel. Focus on the details, shapes, colors, and sounds around you, and reconnect to your body by moving, stretching your arms, or swaying your hips.

Mindfulness

Try incorporating mindfulness into your daily routine—whether you’re eating, brushing your teeth, or just relaxing at home.

Breathwork like belly breathing, meditation, and staying present can help you focus on the now instead of stressing about what’s next.

Mindfulness is about being aware of your thoughts, feelings, and surroundings without judging them.

Reframe Your Thoughts

GAD can snowball worries, turning one small concern into a big spiral. If you’re stuck in worry cycles, try these exercises to reframe your thoughts:

  • Cognitive Reframing: Change your perspective on a situation to see it more positively. For example, view work stress as a chance to grow and learn.
  • Problem-Solving: Focus on solutions instead of worst-case scenarios. Identify your concern, set goals, brainstorm, plan, and evaluate solutions to take control and reduce anxiety.
  • These tips help retrain your mind from fear to a more positive outlook.

The Rain Technique

Introduced and popularized by Tara Brach, a renowned clinical psychologist and meditation teacher, the RAIN technique empowers you to confront your anxiety with compassion instead of avoiding it. Follow these steps to practice it:

R = Recognize. Pause and recognize any stressful thoughts or feelings without judging them. For instance, “I’m nervous about this presentation.”

A = Acknowledge. Then, allow yourself to feel your anxiety. For example, “I am experiencing anxiety about this presentation, and that’s okay.”

I = Investigate. Figure out the reason behind your anxiety. Ask yourself, “What’s causing these feelings?”

N = Non-identification. Lastly, realize that your thoughts don’t define you as a person. Think of them as passing clouds.

Laughter

We all know laughter can be the best medicine, but did you know it can actually help ease anxious thoughts as well? It’s true.

A study used laughter therapy in a sample of adults who were experiencing depression, anxiety, and other mental health outcomes. The results? It not only reduced their stress levels but made them happier overall.

Indulge in a good, hearty laugh with someone you care about, and feel the positive energy it brings.

Lifestyle Changes to Reduce Excessive Anxiety

variety of healthy diet vegetables

Maintain a Healthy Diet

Have you ever thought about how the food you eat can affect your mental health? A recent study looked into how our diet can alter our anxiety levels.

The study found that following a healthy diet that includes fruits, vegetables, and omega-3 fatty acids can help lower anxiety levels. On the other hand, consuming high-fat foods and too much sugar may lead to increased anxiety and poor sleep.

Being mindful of what you eat can significantly impact your overall well-being!

Prioritize Sleep

Studies show sleep and anxiety have a tricky connection.

You may have anxiety about whether or not you will sleep, and the lack of sleep or insomnia can worsen your anxiety, creating a never-ending cycle.

But there’s good news: you can break the cycle and reduce anxiety symptoms through time management and a solid routine.

For instance, creating a bedtime routine with soothing activities like yin-yoga, progressive muscle relaxation, or a calming bath can help you unwind your mind before bed and improve sleep quality.

Exercise Daily

Exercise is always a popular choice for reducing mental health symptoms and improving overall well-being. 

Research has also found strong evidence that movement can prevent and alleviate common mental disorders such as depression and anxiety. 

But the key is to find something you love to practice. 

So, whether you enjoy rolling out your mat each day or lifting weights at the gym, stick to it and engage in it regularly to receive the good vibes.

Establish a Support System

When you’re feeling anxious, it’s normal to want to be alone, but reaching out for support will help you ride the anxious waves with more confidence. 

Try joining support groups, talking to a therapist, or confiding in someone you trust. Talking about your feelings can bring you relief and a new perspective.

Also, getting involved in social activities that make you happy can be a great distraction from anxiety. It releases feel-good chemicals and lifts your mood.

anxiety therapist

Professional Treatment Options for Generalized Anxiety Disorder

Cognitive Behavioral Therapy

Cognitive Behavioral Therapy (CBT) is the go-to therapy for GAD focused on identifying and challenging negative thought patterns, behaviors, and emotional responses.

“CBT helps us develop insight into ourselves and interpret situations objectively. No longer judging ourselves with a negative outlook.” – Flor Villagran, LMCH (Looking Glass NYC)

Traditionally conducted as a talk therapy face-to-face, digital CBT, like the ‘Daylight’ smartphone intervention, is also super effective.

In a study with 21 adults, using ‘Daylight’ for just 2, 4, or 6 weeks led to major improvements in anxiety symptoms and overall well-being, including better sleep.

This innovative approach makes therapy more accessible, helping you feel better faster. Double win.

Exposure Therapy

Exposure therapy, led by mental health professionals, gradually exposes you to things you fear in a safe space.

It helps you see that your fears are manageable, which lowers anxiety and avoidance.

In a study with adults diagnosed with GAD, both exposure therapy and behavioral activation significantly reduced anxiety symptoms.

Acceptance and Commitment Therapy

Acceptance and Commitment Therapy (ACT) is a form of psychotherapy that helps alleviate GAD by empowering you to confront anxiety and take actions aligned with your values, thereby reducing anxiety’s impact on your life.

“There is no greater quality to life than learning to show up fully and authentically right here and right now.” – Dr. Nick Uram, Psy.D. (Looking Glass NYC)

A recent study tested a 10-session ACT program on women experiencing anxiety compared to a control group. 

They found that the women who participated in the ACT program showed significant improvements in anxiety levels and overall well-being.

Eye Movement Desensitization and Reprocessing

While Eye Movement Desensitization and Reprocessing (EMDR) therapy is primarily used to treat post-traumatic stress disorder, it has also proven effective for anxiety disorders. 

A study involving 647 adults showed that EMDR significantly reduces symptoms of anxiety, panic, phobia, and behavioral/somatic symptoms.

Medication

In some cases, your mental health professional may prescribe medication to manage GAD symptoms.

For example, antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), are commonly used.

Anti-anxiety medications like benzodiazepines may offer short-term relief but are typically discouraged for long-term use due to the risk of dependence.

Therapists in New York

Understanding Generalized Anxiety Disorder (GAD)

Generalized anxiety disorder is a common anxiety disorder that involves ongoing feelings of fear, worry, and stress about everyday things like work, health, and relationships.

The DSM-5, the go-to manual for mental health disorders, says that to be diagnosed with GAD, this overwhelming anxiety must persist for most days over a minimum period of six months.

And according to The World Health Organization, around 4% of people worldwide are dealing with anxiety right now.

So, remember, you’re not alone—many people are navigating similar struggles, and seeking help is a powerful step toward feeling better.

If you or someone you care about has generalized anxiety disorder, there are resources, support groups, mental health professionals, and coping strategies to aid your healing journey. 

You can take the first step today and schedule a consultation with a professional therapist or mental health provider to receive the support you deserve from the privacy of your own home. 

We’re here to give you treatment options like cognitive behavioral therapy, other tools, and the safe space you need to feel more in control of your life.

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