A Self-Help Guide to Coping with Generalized Anxiety Disorder (GAD)

Generalized Anxiety disorder (or GAD) can take any variety of forms; some people who have it experience temporary nervousness about upcoming events or changes, whereas some people who have it worry themselves so much about something in particular that they struggle to function normally. For most of the population, GAD is a relatively normal reaction that your mind has in order to deal with mental pressure and worry, but for some people who suffer from it, it can be a debilitating experience. It can lead to monumental anxiousness about certain things without provocation or reason; you could wake up feeling perfectly fine with just a scratchy throat, but start to worry about becoming sick before an important trip or upcoming meeting. Suddenly, that becomes all you can fixate on: the terrible consequences of that happening to you. For those of us out there that have these kinds of problems, there are ways to gradually overcome the affects of GAD, as well as other mental disorders that can sometimes materialize alongside it.

GAD is oftentimes present in people who also have other anxiety disorders such as Obsessive-Compulsive Disorder, Panic Disorder, Chronic Depression, as well as others; the fact is, many of these disorders are tied together via similar symptoms and treatments. Sometimes, the inability to ward off certain thoughts and anxieties is divided between having GAD and OCD, but not always; many people who feel strongly worried when something big is about to happen to them, whether it's positive or negative. An arrest or death in the family can have similar effects upon your demeanor and mindset as preparing for a job promotion or a project that you need to complete. All kinds of intense situations and expectations place a heavy weight upon your mind; it becomes harder and harder to concentrate on anything else besides what's making you feel nervous. GAD can sometimes be sporadic in people like this, or become a constant part of their lives, depending on other factors. If you are also suffering from OCD, GAD is essentially a side effect of it. The GAD aspect of that disorder is what keeps making you think that everything will go wrong or escalate out of control unless you give in to your monotonous compulsions, or won't let you forget about something disturbing or frightening. But as frightening as this disorder can be at times, regardless if it's a small or large part of your life, there are many different ways to treat it, and find ways to deal with it.

The first thing that you have to realize is that you can never be free of anxiety; it is a natural process of your mind to deal with fear, tension, and mental stress, though it might feel more detrimental than helpful at times. Anxiety can be put to good use in its normal doses; sometimes, it can cause adrenaline spikes that allow you a level of higher functioning, such as periods of inspiration or increased energy to finish something you didn't think you could in time. For the most part though, it can be hindering to normal activities; it becomes difficult to focus on doing even menial tasks when your mind keeps returning to something much larger that needs to be done, or even just realized (for instance, if someone in your family has died, the anxiety may be stemming from the fact that you have not faced or comprehended the loss yet.) Regardless of any professional or personal treatments you use, anxiety is going to be a part of your life until you pass away; it's learning how to deal with it, and maybe even use it to your benefit when you can, that will help you to cope with it.

The National Institute of Mental Health (NIHM) has several sections dedicated to talking about GAD, its treatments, and its 'cousin' disorders such as OCD and the like. They are a wonderful resource for, at the very least, beginning your research into this disorder. Their primary suggestion on treatment is, of course, to consult your physician if you believe that you are showing prominent symptoms of GAD, to the point where they are having adverse effects on your mental state and lifestyle. You need to feel secure in talking to your doctor about this disease; a lot of people suffer from it, so there's no need to feel as though you are alone. Medication will often follow your appointments if the doctor believes you can benefit from it; many times, people with anxiety disorders will be prescribed an anti-depressant of some sort to help calm some of the overwhelming feelings of worry (though as a sufferer of this myself, make sure you communicate well with your doctor about how the medication is working. I've been on and off an anti-depressant helping me to cope with my various anxiety disorders, and at certain dosages I actually found it worsened my anxiety.) NIHM also makes the suggestion that joining a self-help group can aid in your recovery and help you deal with what you're experiencing. Having others to talk to can be very therapeutic; sharing in similar situations will make you feel less isolated in your personal struggles and also allow you to discover everyday things you can do to combat your anxiety that you can learn from other sufferers.

In addition to what NIHM suggests, I've also found some other ways to alleviate anxiety. If you feel as though group discussions and sharing isn't something you'd feel comfortable partaking in, you should consider instead seeing a clinical psychologist. There are countless practices out there to chose from; I personally chose to see a psychologist who utilized Christian teachings and healing suggested by my pastor, and he offered me countless different ways to deal with my disorders, both religiously and through everyday means. Having a specific person to talk to though that is removed from your family and other aspects of your life, however, can be extremely helpful to letting you remove some of your anxiety. Just talking about it can make you feel much better than keeping it all pent up inside of you. Of course, if you are comfortable with talking to people who are closer to you, you can do the same thing by having 'sessions' with a close friend or relative that is willing to listen to your problems and what about them makes you feel so fearful and worrisome.

Some other techniques to take into consideration are various self-treatments to help channel your anxiety into something less destructive and normal tendencies. For example, a lot of people who have moderate or strong anxiety often will try and expel their nervousness through bad habits such as nail-biting, scratching, picking scabs, pulling hair, and so on which can cause physical harm. Instead of succumbing to these kinds of habits, you can find other ways to remove the excess energy from yourself that anxiety can cause. Using stress balls can be very beneficial, and they are easily accessible. If you are going to be somewhere where you're going to be sitting or stagnate for a while and your mind might be more susceptible to becoming bombarded by anxiety, these are a great way to alleviate some of the stress. Having something for your hands to do in order to channel this will prevent you from falling back to more self-destructive behaviors. Regulation your breathing can also help you feel more relaxed during periods of particularly intense anxiousness; breathing in through your nose and exhaling through your mouth is a way to do this. Taking a few deep breaths with this method can help get more oxygen to your brain and overcome your body's natural response to increase your breathing and pulse intervals when you're nervous. The increased oxygen will also allow you to feel less strained and help you to rationalize during a time when you might have lost your composure. People use this tactic all the time to keep themselves calm before stressful experiences, and it can work just the same for you if you begin to experience an anxiety attack.

There are countless other means to combat anxiety as well; exercising is a wonderful way to fight anxiousness through strenuous physical activity. When you are immobile and inactive, your anxieties can more easily govern your thoughts and actions since there is little stimulation. (That is why the body will often become 'jittery,' or you may experience headaches, bodily aches or even unprovoked sexual stimulation; your body is looking for avenues through which to alleviate some of the stress and anxiety you are experiencing.) If you are physically active however, it helps to burn off the excessive energy that anxiety creates within you, so that it won't have to take other involuntarily forms like the ones listed above. Prayer is another way to at least help in coping with anxiety if you are a religious person; as a Christian, I've found taking sessions talking with God about particular problems has really helped me to feel more at ease about my problems. Regardless of your religion, prayer and religious immersion can be a calming escape from the stress, and if you are not religious, then the solutions explained above about seeing a psychologist or speaking with a friend or relative may be the most helpful to you.

As you continue with your healing, you may find other means outside of these ones that help you to deal with your anxiety and its effects. What I just want to reinforce before the end of this piece is that you must remember that you aren't alone, and that there are many other sufferers of GAD out there that know exactly what you're going through. If you haven't taken the step to talking to a physician yet and your stress and anxiety levels feel as though they are strengthening, I high recommend that you talk to them immediately about getting treatment for it. Keeping your problems and worries bottled up inside can be detrimental and worsen your condition. I do hope and pray that everyone who has been plagued by this common but no less debilitating disorder will get help, and hope as well that my article will give some of you helpful suggestions on how to accept and deter the effects of GAD, as well as other anxiety-related disorders.