GAD: Symptoms, Causes, & Treatment
It’s normal for most people to feel anxious or nervous occasionally. If you experience extreme anxiety or worry for most days for six months or longer, it could be a sign of generalized anxiety disorder, which can interfere with your daily tasks. Other anxiety disorders include panic disorder and phobias, but this article focuses specifically on generalized anxiety disorder. Symptoms of severe anxiety include constant worry, trouble sleeping, forgetfulness, physical symptoms like fatigue, tense muscles, stomach aches, and chest tightness.
If you’re experiencing more anxiety than you think is normal or have difficulty handling situations that others manage with ease, you should consult a licensed mental health professional who can assess your anxiety level and recommend appropriate treatment. In addition to medication and psychotherapy, lifestyle changes such as exercise, avoiding caffeine, stress management techniques, and a healthy diet may help:
- Move your body – Exercise can help many people feel less anxious. Even gentle forms of exercise, like walking, are good for your health.
- Limit or avoid caffeine – Cut down on or stop drinking coffee and other sources of caffeine. Caffeine can make anxiety worse.
- Find healthy ways to manage stress – Some people find that it helps to try something called “mindfulness-based stress reduction.” This involves going to a group program to practice relaxation and meditation. Other people find that activities like yoga, tai chi, or meditation help them manage their anxiety.
- Eat a healthy diet – Eating plenty of vegetables, fruits, and whole grains can help with your overall health. Try to limit or avoid alcohol.
Treatments for anxiety include:
- Psychotherapy – Psychotherapy involves meeting with a mental health counselor to talk about your feelings, relationships, and worries. Therapy can help you find new ways of thinking about your situation so that you feel less anxious. In therapy, you might also learn new skills to reduce anxiety.
- Medicines – Medicines used to treat depression can relieve anxiety too, even in people who are not depressed. Your doctor will be able to decide which medicines are best for your specific situation.
It’s common to feel embarrassed about seeking treatment, but anxiety is a common problem that affects many people, and there’s no reason to suffer in silence. While anxiety disorders may last a lifetime, effective treatments and coping strategies are available.
Makers of herbal drugs sometimes claim that their products relieve anxiety. For example, herbs called kava-kava and valerian are sold as treatments for anxiety. But there is no evidence that these treatments work. Plus, kava-kava may not be safe due to it being linked with serious liver damage.
If you take medicines to treat anxiety, speak to your doctor before you start trying to get pregnant. Some of the medicines used to treat anxiety can cause problems for a developing baby. Because of this, you might need to switch medicines before you get pregnant.
People with anxiety disorders often have to deal with some anxiety for the rest of their life. For some, anxiety comes and goes and may get worse during times of stress. The good news is, many people find effective treatments or ways to deal with their anxiety.