9 Ways to deal with Generalized Anxiety Disorder (GAD)

Written by: Joe Jardine

Anxiety disorders are the most common mental illness in the United States, affecting 40 million adults in the United States age 18 and older (Anxiety and Depression Association) That's 18% of the population! General Anxiety Disorder (GAD) is the most common type of anxiety disorder, affecting 6.8 million adults in the United States. "GAD means that you are worrying constantly and can't control the worrying. Healthcare providers diagnose GAD when your worrying happens on most days and for at least 6 months." (Johns Hopkins Medicine)

If you are one of the millions of people who suffer from anxiety, don't worry – you are not alone. In this article, we'll discuss nine tips for dealing with GAD and overcoming your anxiety!

Causes of anxiety

There can often be several factors that cause fear and worry, but it will vary for all. When people feel nervous or fearful their bodies release the stress hormone adrenaline and cortisol in response to the stressors. Generally, this is helpful for a situation, although it can lead to other physical effects like a high heart rate or sweating. Occasionally the symptoms could trigger panic attacks. Anxiety is one of the main symptoms that accompany many medical problems. Do not self-diagnose and talk to a physician when you feel like you're experiencing anxiety symptoms.

1. Stop and Breathe

One of the best things you can do when you are feeling anxious is to stop and breathe. When we are anxious, our heart rate increases and we start to breath faster. This only makes us feel more anxious and stressed. By taking a few deep breaths, you can calm yourself down and get your anxiety under control.

Why does this work?

One reason why this works is because by thinking about something other than what it causing the anxiety, your mind starts to relax. You may not realize it but breathing deeply sends signals from your brain that help alleviate stress! It brings you back to the present moment instead of letting your mind race elsewhere.

Your body also reacts differently too; when you take a deep breath in, oxygen enters into your lungs which releases endorphins – chemicals that make us feel better! These feelings should last for about 30 seconds to a few minutes and can be repeated as needed.

2. Focus on what you can change

When we are trying to manage anxiety, it's easy to get caught up in thinking about all the things that are out of our control. This only makes us feel more anxious and stressed. Instead, try to focus on the things that you can change.

This may be difficult at first, but it is important to remember that you have control over your own life! By focusing on what you can change, you will start to feel more in control of your situation and less anxious. It is also helpful to make a list of these things so that you can refer back to them when needed.

3. Identify stressors and triggers

One of the best ways to deal with anxiety is to identify your stressors and triggers. This can be difficult at first, but it is important to pay close attention to how you are feeling before, during, and after an anxious episode. When you experience anxiety, it's a good idea to write down the situation surrounding the episode.

What do you do when you've identified them?

Once you have identified your stressors and triggers, you can start to develop a plan to deal with them. This may include avoiding certain situations or activities that trigger your anxiety, or learning coping mechanisms to help you deal with them in a more healthy way.

4. Maintain Physical health

When we are dealing with various anxiety disorders, it is easy to let our physical health fall by the wayside. However, maintaining your physical health is important to relieve anxiety. One way to do this is to make sure that you are getting enough exercise.

Exercise releases endorphins which can help improve your mood and combat stress and anxiety. It is also important to eat a healthy diet – foods that are high in sugar or caffeine can only aggravate symptoms of anxiety.

Another way to maintain your physical health when coping with anxiety is to get enough sleep. When we are tired, our body becomes stressed which can lead to increased levels of anxiety. Try to get at least eight hours of sleep per night so that you can feel your best!

5. Avoid caffeine and alcohol

While it may seem like alcohol or caffeine can help reduce anxiety, they actually do the opposite. Caffeine and alcohol are stimulants which can increase your heart rate and make you feel more anxious. They can also disrupt your sleep which can make anxiety worse.

If you find that you are struggling to cut down on caffeine or alcohol, try to replace them with something else such as herbal tea or water. This will help keep you hydrated and avoid making your anxiety worse. This is also great advice if you have any type of panic disorder.

6. Practice relaxation techniques

There are many different relaxation techniques that you can practice to help deal with anxiety. Some of these include deep breathing, progressive muscle relaxation, and visualization.

By taking the time to relax, you can help your body and mind feel more relaxed. This can be a great way to reduce stress and anxiety. Relaxation techniques can be done anywhere and at any time, so they are perfect for when you are feeling anxious and need a quick break.

7. Find healthy coping mechanisms

When we are struggling with anxiety disorders, it is important to find healthy coping mechanisms. This may include things like cooking, meditation, or spending time in nature. It's important to find something that works for you and that you can do on a regular basis. Coping mechanisms are not a cure-all for anxiety, but they can help you manage your symptoms in a more healthy way.

8. Keep a journal

A great way to keep track of your anxiety and how you are feeling is to keep a journal. This can be something as simple as writing down what happened during the day that made you feel anxious, or tracking your moods over time.

Why journal?

By keeping a journal, you will have a record of your progress and can see how certain techniques or strategies work for you. It can also be helpful to share your journal with your therapist or doctor so that they can better help you manage your anxiety. Journaling is one of the biggest things we tell our clients to do when they first come to our practice. You can download the format that we recommend here (The Secret Habit of Fulfilled People)

9. Seek professional help

If you have tried all of these tips and you are still struggling with anxiety, it may be time to seek professional help. There are many different types of treatment available for anxiety disorders, and a professional can help you find the one that is right for you. Trying to manage anxiety can be difficult, but it is important to remember that you are not alone. There are many resources available to help you manage your anxiety and live a happy, healthy life!

If this sounds expensive, check with your health insurance provider.

Dealing with Anxiety

Anxiety can be a difficult thing to deal with, but there are ways to overcome it. By taking deep breaths, focusing on what you can change, identifying stressors and triggers, maintaining physical health, finding healthy coping mechanisms, and seeking professional help, you can start to live a more anxiety-free life!

We hope this article was helpful in providing some tips on how to deal with anxiety. If you or someone you know is struggling with anxiety, that's one of our specialties and we'd love to walk through this journey with them!