Treating And Managing Generalized Anxiety Disorder

Is my job secure? Are we saving enough for retirement? Are the kids okay? Is my alarm set for tomorrow?

Who hasn't laid in bed at night and pondered these questions before finally going to sleep? It's certainly natural to worry a little, but what separates normal concern from a clinical diagnosis of anxiety is your body's reaction to anxiety.

When You're More Than Worried

The anxiety level is high enough to create feelings of restlessness, fatigue, and irritability. You have trouble sleeping at night, but you're easily tired during the day. Your muscles are constantly tense and you have difficulty concentrating.

Sounds like normal for a lot people at times, right? But, the difference is that it doesn't stop once you've gotten through the stressful period at work or school. It goes on and on and you have the same high-anxiety reaction to the regular aspects of everyday life.

Why Am I Overreacting?

For people with generalized anxiety disorder, thoughts that they could normally shrug off instead invoke a fight-or-flight reaction.

It involves intense stimulation of your nervous system and increases your heart rate and breathing, pumps up your blood pressure and increases blood flow to your muscles.

This level of intensity is unsustainable over long periods of time. After all, it's a reaction that's meant to be in response to a discrete event, not your every day life. But with generalized anxiety disorder, small issues and worries provoke this overreaction throughout the day.

The Symptoms of Generalized Anxiety Disorder

Anxiety, of course, is the main symptom, but it is better defined as anxiety that is out of proportion to the thing you're worried about. It is not anxiety in general that defines the disorder, but the intensity, duration, and frequency of the anxiety. Idly wondering if you remembered to set the coffeepot timer before going to bed is not a big deal; having dry mouth and sweating at the thought is a problem.

Cold and clammy hands are common. Nausea and diarrhea are persistent. You may find you have to urinate frequently. You may feel like you have a lump in your throat that makes it hard for you to swallow. You probably feel pretty depressed.

It Gets Worse Over Time

Unsurprisingly, generalized anxiety disorder is commonly accompanied by depression. On top of the constant worrying, you begin to feel like things are hopeless. You feel worthless, sad, guilty, and irritable. All of the worrying about daily tasks is perversely alternated with not caring at all about them.

Read More: Anxiety symptoms and treatment

As you might imagine, this doesn't help. More often than not, it simply turns into a substance-abuse problem, compounding the existing disorder and adding to the troubles you are already facing.

What Can I Do When I Feel Like There's Nothing I Can Do?

Talk Therapy

One of the most effective treatments for generalized anxiety disorder is cognitive-behavioral therapy (CBT). CBT is a type of therapy in which you meet with a therapist in a very structured way. There are a limited number of visits and the therapist uses a goal-oriented approach to identify your specific issues and formulate a plan to minimize your anxiety. You're even assigned "homework" to continue therapy when out in the world.

A CB therapist will typically use the first session to identify any troubling issues in your life, such as triggers for high-anxiety episodes. She will then work with you to form a goal for therapy and a plan for achieving that goal.

It's harder to get swept away by anxiety if you can step back and look at your worries objectively. You may be asked to keep a journal in order to record negative thoughts and feelings, as well as your physical and mental reactions to different situations.

The hard part of CBT is having your thinking challenged. The ultimate job of the therapist is to bring clarity and perspective to your anxiety and allow you to break free of the panic-inducing cycle that generalized anxiety disorder brings about. CBT is highly personalized and the exact approach of the therapist will depend on many factors in your personal situation, including the level of support you are receiving from family and friends.

Medication

There are quite a few prescription options available for treating generalized anxiety disorder. These drugs must be taken under a doctor's care and shouldn't be stopped suddenly. It's vital to take any medication correctly; that means the right amount at the right time.

Some of the most popular brands are Prozac, Ativan, Xanax, Zoloft, and Cymbalta. As always, prescription medications can have multiple side effects and should be used with caution.

Natural Remedies

There are always the good old standards of self-care to help ease anxiety. Daily exercise can flood your body with powerful endorphins that help to relieve stress. A healthy, balanced diet can go a long way towards making you feel relaxed, especially one that is high in omega-3 fats and B vitamins.

Adaptogenic herbs like ashwagandha, rhodiola, and holy basil are used for managing symptoms. They help the body adapt to stress, balance hormones, and improve mental clarity and resilience, potentially reducing anxiety symptoms and promoting a sense of calm without causing drowsiness.

Sleep is also key. Getting enough hours of sleep each night is essential for both physical and mental health.

Herbal teas, like chamomile, lavender, and valerian root, are popular for their calming effects. They help reduce stress and promote relaxation, making them a favored natural remedy for managing anxiety and aiding in better sleep.

Aromatherapy uses essential oils like lavender, bergamot, and frankincense to alleviate symptoms of GAD. These scents promote relaxation, reduce stress, and can enhance mood, offering a natural adjunct to traditional anxiety management techniques.

Art and music therapy involve creative expression as a therapeutic tool for managing Generalized Anxiety Disorder. Engaging in painting, drawing, or making music helps in processing emotions, reducing stress, and improving mood, providing a non-verbal outlet for expression and a sense of accomplishment and relaxation.

Read More: Anti-Anxiety Workout

Above all, avoid alcohol and other sedatives. They may seem like an easy way to self-medicate, but they can actually worsen your anxiety, as well as bring on a host of other issues that will only make things seem bleaker.

The one good thing about anxiety is that there are many ways of handling it. As always, work with your doctor and with your family and friends to come up with the plan that will work best for you.