Generalized Anxiety Disorder: What is it and How Do I Deal With It?
6.8 million adults in the United States are affected by Generalized Anxiety Disorder, according to PubMed Central.
Generalized Anxiety Disorder (GAD) is characterized by:
Experiencing uncontrollable and ongoing worry about a variety of matters for 6 months or more
Having at least 3 of the following symptoms: edginess, fatigue, poor concentration, irritability, muscle tension, sleep problems
Significant distress or impairment that interferes with a person’s life
Less than half of people diagnosed with GAD are receiving treatment for it (PubMed Central). If you think GAD is something you might have, book an appointment with a mental health professional. Finding an explanation for our thought processes often feels relieving and can help us get the treatment we need. If you have been diagnosed with GAD, know that there are many things you can do to help manage it. While diagnoses can be helpful, it is important to note that it is not our identity.
Remember: A diagnosis does not define you.
Diagnoses are not indicators of our worth, but they are tools that can explain our symptoms and help us know how to live a healthier life. Some steps you can take to help you manage Generalized Anxiety Disorder are:
Find a local therapist that you like
Sometimes, therapy can be a taboo topic or something people are embarrassed about. You are not any “lesser than” if you choose to go to therapy. Reaching out for help actually shows that you are strong, and it can benefit you in numerous ways. It is also important that you prioritize finding a therapist with whom you connect. Not every therapist is for everyone, so it is good to find one who suits you well.
Start journaling
Putting our thoughts on paper can be extremely stress-relieving and relaxing. Some journal prompts to get you started are:
What are 5 things that you are thankful for today?
When was the last time you felt anxious? What triggered that feeling?
Where do I feel anxiety in my body?
Find more prompts at Choosing Therapy’s webpage.
Join a support group with others who have GAD
There is nothing like having friendships with others who know what it feels like to be in your shoes. Sometimes, you just need to talk to someone who can relate to you. Joining a support group can provide opportunities for just that!
Practice mindfulness exercises
Mindfulness looks like being present to the moment and attentive to your surroundings. There are different activities we can do to help rid our minds of distractions and encourage us to focus and slow down. For a list of mindfulness exercises that you can try, follow read more on Healthline.
Talk to trusted friends
Talking about your feelings can be relieving in itself. It can be difficult to be vulnerable, but the benefits are worth it. Find someone you love who can listen to you without judgment and talk about how you are truly feeling. You are not a burden. Sharing your emotions and being valued and seen can make you feel so much lighter.
Learning to manage generalized anxiety disorder can change your life. Struggling with this is best to do in the light, with a community around you, instead of in isolation. GAD affects millions of people, so knowing what it is and how to handle it can reap wonderful benefits.