There are a lot of words and terms when it comes to anxiety disorders. Perhaps you’ve heard so many that you’re not sure which is which.
Many of the disorders that are frequently talked about are Generalized Anxiety Disorder, Obsessive-Compulsive Disorder, Panic Disorder, Post Traumatic Stress Disorder, Social Phobia, and other specific phobias that greatly impact life (such as fear of flying). It’s hard to keep them all straight. But there are differences between each type.
We’ll begin with shining a closer light on Generalized Anxiety Disorder.
Generalized Anxiety Disorder
People who suffer from Generalized Anxiety Disorder (GAD) experience chronic anxiety. They feel worried all the time. Sometimes they know what they’re worried about, but often they don’t.
Of course, everybody worries from time to time and during periods of high stress. But the type of anxiety that comes with GAD is different than normal nervousness and worry that you might experience due to life stressors.
GAD goes beyond specific worries or times of anxiety. It becomes chronic and pervasive. Moreover, GAD doesn’t go away when a particular stress or problem goes away—it stays. And it carries with it some classic signs of anxiety: restlessness, irritability, fear, upset stomach and diarrhea, muscle tension, tiredness, and difficulty with concentration and sleep.
Researchers have identified some possible causes for GAD, including genetics, childhood abuse, prolonged exposure to stressful events, and high use of caffeine and tobacco (as stimulants, they can only exacerbate the problem of anxiety). As with other types of anxiety, women are more likely than men to experience it.
Coping Strategies
Nobody wants to have an anxiety disorder. They are unpleasant and create distress that often interferes with life. There are, however, small things with a big impact that you can do to help yourself cope.
These tips will help you manage your anxiety. With practice, they can become second nature and help change the thought patterns that contribute to your GAD.
Relaxation Techniques
There are several different types of relaxation techniques. Many people enjoy practicing simple breathing exercises. Learn to breathe slowly in through your nose and out slowly through your mouth. Do this several times until you feel yourself calming down a little. This is an excellent tool that you can use anywhere.
Exercise can also be considered a relaxation technique. It helps you burn off excess stress and energy caused by anxiety. And it gives your body something to do with the restlessness that anxiety creates.
You can also employ other calming practices. Counting slowly from 1-4, along with deep breathing, is powerful. Limit your caffeine and sugar intake. Or find soothing music, take a hot bath, or put on a comedy.
Self-Talk
Learning to change the way you think about yourself and your reactions is vital to interrupting your patterns of anxiety. When you catch yourself thinking that the worst will happen or you’re going over and over the same worry in your mind, stop. Challenge those thoughts and try to replace them with more positive possibilities.
Instead of giving yourself negative messages about your ability to handle fears, practice pointing out positives to yourself. It may sound trite, but with time, it really can make an impact.
Counseling
GAD, like all anxiety disorders, often responds well to therapy. A counselor can guide you through the approaches mentioned above to help you increase your coping skills and learn to overcome your anxiety.
Of course, they will also draw upon other methods and approaches during sessions. There are some very specific therapeutic approaches for anxiety that can be very effective. Different counselors utilize a variety of them, so be sure that you’re a good fit when you seek counseling.
If you’ve been struggling with GAD for a long time, counseling may be even more important. It’s always possible to overcome an anxiety disorder, but as with all mental illness, the longer it has gone untreated, the more entrenched it usually becomes.
To learn more about Anxiety treatment go here.
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If you think you’re experiencing GAD or any other anxiety disorder, I encourage you to reach out to my office. Together, we can evaluate your situation and devise a plan for moving toward healing.