Generalized Anxiety Disorder (GAD)
If you find yourself constantly worrying about everyday things like work, health, or social situations, you’re not alone.
Anxiety is a natural stress response, but when those worries become overwhelming and hard to control, it could be a sign of Generalized Anxiety Disorder (GAD).
In this blog, we’ll explore what GAD is, how it differs from regular anxiety, and how it can be treated in a way that helps you live a calmer, more balanced life.
What Is Generalized Anxiety Disorder (GAD)?
GAD is a condition where a person experiences constant, excessive worry about many aspects of daily life, like work, family, health, or even small, routine events.
Unlike normal anxiety, which usually comes and goes in response to specific stressors, anxiety in GAD is persistent and often happens for no clear reason.
The key feature of GAD is that the anxiety feels uncontrollable and is usually out of proportion to the actual situation.
This can affect your daily life, making simple tasks seem much harder to manage.
Common Signs and Symptoms of GAD
The symptoms of GAD can interfere with daily life and cause significant distress.
According to the Diagnostic and Statistical Manual of Mental Disorders (DSM-5) and the International Classification of Diseases (ICD-10), the common signs and symptoms of GAD include:
Excessive worry about work, family, health, or other everyday situations
Restlessness or feeling "on edge"
Fatigue or feeling easily tired
Difficulty concentrating or mind going blank
Irritability
Muscle tension
Sleep disturbances (e.g., trouble falling asleep, staying asleep, or having restless sleep)
As outlined by the DSM-5 (American Psychiatric Association, 2013), these symptoms must be present for at least six months, and the worry must be difficult to control.
The ICD-10 (World Health Organization, 1992) recognises the severity of GAD and categorises it under the F41 code (anxiety disorders) when it significantly disrupts daily life.
People with GAD often find it difficult to control their worry and experience physical symptoms such as headaches, muscle tension, and gastrointestinal issues as a result of their anxiety.
People with GAD tend to overestimate the likelihood of negative events, catastrophise, excessively focus on potential dangers, believe that worrying helps prevent bad things from happening, and engage in avoidance or procrastination as a coping mechanism.
The Impact of GAD on Daily Life
Generalized Anxiety Disorder can have a significant impact on various aspects of daily life, including:
Work and productivity: Chronic worry can interfere with concentration and decision-making, leading to decreased productivity at work or school.
People with GAD may also find it difficult to meet deadlines or complete tasks due to excessive fear of making mistakes or facing negative consequences.
Relationships: The constant worry can strain relationships with friends, family, and coworkers.
People with GAD may become irritable or withdrawn, or they might constantly seek reassurance from others, which can lead to frustration in their social circles.
Physical health: The physical symptoms of GAD, such as muscle tension, headaches, and sleep disturbances, can take a toll on physical health.
Prolonged anxiety can also contribute to chronic stress, which can increase the risk of developing other health conditions, such as high blood pressure or gastrointestinal problems.
Social interactions: Social situations may feel overwhelming for those with GAD, leading them to avoid social gatherings or cancel plans due to fears of being judged or making mistakes.
Effective Treatments for Generalized Anxiety Disorder
The good news is that Generalized Anxiety Disorder is treatable, and there are many effective strategies to manage anxiety.
The National Institute for Health and Care Excellence (NICE) and other mental health organisations recommend the following treatments for GAD:
Cognitive Behavioral Therapy (CBT)
CBT is one of the most effective treatments for GAD. It helps individuals recognise and challenge the negative thought patterns and behaviours that contribute to anxiety.
CBT also teaches coping strategies, such as relaxation techniques and mindfulness practices, to help individuals manage anxiety in the moment. CBT focuses on both thoughts and behaviours. Not only does it work on helping individuals change how they think, but it also targets behavioural patterns like avoidance and procrastination that reinforce anxiety.
Research shows that CBT is highly effective for GAD, with studies reporting substantial reductions in anxiety symptoms. By changing both thoughts and behaviours, CBT empowers individuals to manage their anxiety and regain control over their lives.
Medication In some cases, doctors may recommend medication to help manage the symptoms of GAD.
Selective serotonin reuptake inhibitors (SSRIs), such as sertraline or fluoxetine, are commonly prescribed to reduce anxiety and improve mood.
Benzodiazepines may also be used in the short term to alleviate acute anxiety symptoms, although these are not typically recommended for long-term use due to the potential for dependence.
If you're considering medication, It’s important to consult your GP or psychiatrist to find the right medication for you. They can help determine the best course of treatment based on your individual needs and circumstances.
Lifestyle Changes
Lifestyle changes play an important role in managing GAD.
Regular exercise is particularly beneficial for reducing stress and anxiety.
Engaging in physical activity helps to release endorphins (the body’s natural mood boosters) and can help to calm the nervous system.
Reducing caffeine and alcohol intake, establishing a regular sleep routine, and engaging in relaxation techniques (such as deep breathing or progressive muscle relaxation) are all helpful in managing anxiety.
Mindfulness and Relaxation Techniques
Mindfulness meditation and other relaxation techniques can help individuals with GAD stay present in the moment and reduce their tendency to worry excessively about the future.
By focusing on the present and practicing acceptance, mindfulness can reduce the intensity of anxious thoughts and provide a sense of calm.
How Shenwise Can Help
If you're struggling with Generalized Anxiety Disorder (GAD), Shenwise is here to support you.
We offer a compassionate and safe space to help you understand your anxiety and develop personalised strategies to manage it.
Our approach is grounded in Cognitive Behavioral Therapy (CBT), which has been shown to be highly effective for GAD.
Together, we will work to identify the sources of your anxiety, challenge your negative thought and behavioural patterns, and develop coping mechanisms that work for you.
At Shenwise, we’re committed to supporting you through your journey toward managing your anxiety, improving your quality of life, and regaining a sense of control.
You don’t have to face GAD alone.
Reach out to us today for a free 15-minute consultation and let’s begin your journey toward healing and recovery.
References
American Psychiatric Association. (2013). Diagnostic and statistical manual of mental disorders (5th ed.). Arlington, VA: American Psychiatric Publishing.
Dugas, M. J., & Robichaud, M. (2007). Cognitive-behavioral treatment for generalized anxiety disorder: From science to practice. New York, NY: Routledge.
ICD-10 (International Classification of Diseases, 10th Edition). World Health Organization. (1992). International classification of diseases: 10th revision. World Health Organization.
National Institute for Health and Care Excellence. (2011). Generalized anxiety disorder and panic disorder in adults: Management. NICE guideline [CG113].