Generalized Anxiety Disorder (GAD)
Generalized Anxiety Disorder (GAD) is a type of anxiety disorder that is defined by persistent and excessive worry. People with GAD are unable to control their ongoing worries.
Occasional anxiety and worry are a normal part of our life. However, in GAD this anxiety and worry is not limited to a certain stressful life event and period. GAD is a long-term disorder that often interferes with day-to-day activities.
In contrast to other anxiety disorders, GAD develops gradually. It is a common disorder that often begins between childhood and middle age.
How do I know if I have Generalized Anxiety Disorder?
People with GAD worry on most days and over a long period, for at least 6 months.
Those affected are unable to stop worrying, even when things are going well. A typical feature of GAD is that one worry can lead to a chain of others. This chain reaction of worries can go on for hours.
Many different types of anxiety disorders can be found in the Diagnostic and Statistical Manual of Mental Disorders. This is the American psychiatric standard handbook to diagnose mental illnesses.
These include:
Phobias: The feeling of an intense fear of a specific thing. It is beyond normal and rational fear and impacts daily functioning.
Panic disorder (panic attacks): Panic attacks are acute episodes of anxiety that are extremely intense and exhausting. They are often brought on by a specific trigger. Panic attacks can be part of other disorders such as GAD.
Obsessive-compulsive disorder (OCD): This mental health condition is based on obsessions which are intrusive thoughts that cannot be controlled. They make people complete certain behaviours to calm their thoughts down. People with OCD often fear a bad consequence if these rituals are not completed.
Social anxiety disorder (social anxiety): Symptoms that result from being in social situations. This can be coupled with being self-conscious and having low self-esteem. A person with social anxiety will often avoid social situations at all costs.
Separation anxiety disorder: Symptoms result from the physical separation or thought of separation from a specific person, place or thing.
Post-traumatic stress disorder (PTSD): Symptoms begin after a specific traumatic event. The event is often replayed in the mind. This reactivates the stress and fear related to the event again and again.
Anxiety-related disorders are often co-occurring in many people. Having one form of mental illness can be a risk factor for developing another one. GAD can be often found with one or multiple other mental conditions.
A more acute mental illness can trigger the chronic anxiety response found in GAD. This can then result in both an acute anxiety condition and a chronic GAD.
For example, panic disorder can result in the development of GAD. A person begins having panic attacks on random instances. They then continue to get more and more worried about when they are going to have another panic attack. This results in daily anxiety that interferes with functioning and can be classified as GAD.
In the same way, other mental health disorders such as phobias, OCD, and social anxiety can also trigger GAD. Substance abuse can also lead to substance-induced GAD and anxiety attacks.
As with many other mental health conditions, there is no single cause of GAD. Research suggests that a combination of factors in our lives plays a role. This includes our environment, genetics and family background, health problems, brain structure, and much more.
Generalized Anxiety Disorder can affect both our mental and our physical health. Anxiety and worry activate our inborn fight-or-flight response. This is why our body responds both physically and mentally to the feeling of being anxious.
Physical symptoms of Generalized Anxiety Disorder include:
- fatigue
- nausea
- sweating
- heart palpitations
- feeling irritable
- restlessness
- difficulties concentrating
- muscle tension
- trouble sleeping
These symptoms are co-occurring with the mental distress, worry, and intense fear that are typical for anxiety. The physical symptoms can also provoke further anxiety. They can then lead to worse mental symptoms and possible anxiety attacks.
Generalized Anxiety Disorder is a more chronic anxiety disorder that can last years or sometimes even decades. Without treatment, the person suffering may not have any relief from their daily experience.
There are different treatments available that can help manage GAD and ease its symptoms. These include:
Seek the Help of a Health Professional
Therapy including cognitive-behavioural therapy (CBT) is effective in reducing symptoms of various anxiety disorders. This kind of talk therapy involves identifying thought patterns that are contributing to anxiety disorders. It also focuses on trying to change the behaviours that are linked to these thoughts.
The goal of CBT is to improve emotional regulation. In doing so, it helps decrease the effects of anxiety disorders both physically and mentally. CBT has been shown to have both short-term and long-term benefits in treating GAD and other anxiety disorders.
Acceptance and commitment therapy (ACT) is another therapy option to help reduce anxiety. Its main strategies include acceptance, mindfulness, and goal setting.
Prescription drugs
Often, people with GAD benefit from a combination of talk therapy and medication.
Certain prescription drugs can help reduce the symptoms associated with anxiety disorders and GAD. An example of an anti-anxiety medication is serotonin-norepinephrine reuptake inhibitors (SNRIs).
These medications act on the chemical messengers in the brain. They help to balance them out. This can help decrease symptoms of anxiety and depression.
Another form of medication is benzodiazepines which are a form of sedative. They help manage anxiety disorders by calming the mind acutely. Since there is a risk of dependence, their usage is mostly short-term.
These drugs can all have side effects. They should always be used with caution and with medical advice.
Natural Remedies
Various herbs can help ease anxiety. These include passionflower, chamomile, valerian, lavender, lemon balm, and others. They can be taken in the form of herbal products or teas.
Some herbs seem to work in a similar way as certain drugs. One of them is passionflower which acts on the central nervous system. It binds to the GABA receptors that relax the body.
All of these herbs are considered safe at recommended doses. However, check with your doctor first, especially if you are taking other medications. Some herbs might alter the effect of certain drugs when used together.
Treat co-occurring medical conditions and mental illness
Look at other triggers and conditions that could be resulting in the GAD symptoms. This can include specific phobias, obsessive-compulsive thoughts, and post-traumatic stress disorder.
Calm the Nervous System
In GAD and other anxiety disorders, the brain often perceives stressors as threats. It then brings the body on high alert, in a state called fight-or-flight state.
Meditation, yoga, or breathing exercises can bring the body out of this fight or flight response. Relaxation techniques can help us get back into the present moment. This is especially important in conditions like GAD where the anxiety response is constantly activated at a low, chronic level.
Adding these exercises to your daily routine can help to decrease symptoms and foster a sense of well-being.
Physical therapies such as massage or chiropractic may also help to treat the physical symptoms of GAD such as muscle tension. Physical touch is also a great way of calming the nervous system.
Self-care
- Eat foods that nourish your body and your nervous system. Focus on a diet high in fruits, vegetables, and good fats. Avoid alcohol and limit your caffeine and sugar intake.
- Make sure you get enough sleep. A good night’s sleep is vital for your mind and body to recover from the stress of the day.
- Try to decrease stress by being physically active.
- Focus on including things that you love in your daily life.
- Create a good support system. Find support groups or other people you can talk to when things get challenging.