Generalized Anxiety Disorder

Do you worry too much?

Everyone feels anxious occasionally, but when people worry excessively, they may be suffering from Generalized Anxiety Disorder (GAD). This common disorder affects more women than men and is diagnosed when someone spends at least six months worrying excessively about a number of everyday problems.

Symptoms of GAD

• Headaches
• Trembling, twitching
• Difficulty concentrating
• Nausea
• Difficulty breathing or catching your breath
• Sweating
• Easily startled
• Difficulty swallowing or feeling that there’s a lump in the throat
• Difficulty sleeping
• Restlessness
• Muscle tension
• Fatigue
• Irritability

Fortunately, a number of treatments are available to treat this disorder. These include:

• Relaxation techniques -
  Because it is often difficult for people with GAD to settle down, learning strategies to calm down and relax are one way of overcoming this problem
• Psychotherapy -
  Generalized anxiety disorder has been shown to respond very well to a type of psychotherapy called cognitive-behavioral therapy (CBT). In CBT, the person gradually learns to view situations and problems from a different perspective and learns methods and techniques to reduce anxiety.
• Medication -
  Some medications have been found to be helpful in treating GAD.
• Self-Help and Support groups -
  Self-help and support groups may also be helpful. Because it is important that treatment be tailored to the individual, it is important to work closely with your therapist and/or doctor to clarify the best treatment course for you.

Helpful strategies for managing general stress:

In our busy world, it is very easy to get overwhelmed by the sheer volume of events going on in our lives. Below are some basic strategies for coping with stress, regardless whether it is the result of having too many things to do, difficult life events or transitions, loss of usual support system, etc.:

• Take time for yourself every day.
  Scheduling even as little as five minutes per day can help reduce stress. It is making the commitment to yourself that this is important, no matter what is going on in your life.
• Exercise regularly.
  Brisk walking or using the stairs instead of the elevator are small steps that can be incorporated into your daily routine when you don’t think you have enough time for a regular workout.
• Avoid alcohol and drugs.
  Many people use substances, including some over-the-counter medications, to help them "forget" about stressful events going on in their lives. The use of substances actually makes sleep less restful, however, and can result in increased irritability.
• Avoid too much caffeine consumption.
  Too much coffee or other caffeinated beverages can increase the feelings of being stressed out, especially in individuals who are sensitive to caffeine.
• Go out with friends; spend time with people whom you enjoy.
  See a funny movie, attend a concert, or just hang out with people who are supportive. Participate in activities that are rejuvenating.
• Spend time outdoors.
  A change in environment and scenery can help you relax and regroup.
• Breathe!
  When we feel anxious and stressed out, our breathing becomes more irregular and shallow. Take a few moments to take some deep, regular breaths. It works wonders in lowering overall stress level.
• Know your own "physical" locations of stress.
  Some people feel tension in their neck, some in their throats, others, in their shoulders or backs, etc. Know where you first physically feel stress, and "check in" with that part of you during the day.
• Seek professional help.
  When consistently using the above strategies don’t seem to be enough, or you feel that things are too much to handle, seek the help of a professional counselor or your doctor.