Generalized anxiety disorder: What is it and how to manage it?
Clinically reviewed by Dr. Chris Mosunic, PhD, RD, CDCES, MBA
Explore what generalized anxiety disorder (GAD) is, including symptoms, causes, and how to screen for and diagnose it. Plus, 6 treatment options for managing GAD.
Looming deadlines, layoff concerns, waiting for test results — we all deal with anxiety from time to time. However, for some, worrying can feel like a full-time job. These people may have generalized anxiety disorder (GAD): a common mental health condition that can bring uncontrollable worry about everyday matters such as work, health, and relationships. This kind of anxiety is more intense and persistent, and it can make every day life unbearable.
What is generalized anxiety disorder (GAD)?
Generalized anxiety disorder is a mental health condition where persistent worries can make everyday tasks feel challenging. This disorder affects approximately 3% of the U.S. population. Symptoms can happen at any age, but GAD typically begins in adulthood, and is slightly more common in women than men.
People experiencing GAD can be triggered by any number of things. Unlike the usual stress and worry that most people experience, the anxiety brought on by GAD is more frequent, intense, and can interfere with daily life.
With GAD, anxiety isn't usually tied to a specific threat — you might worry about anything from personal health and job security to household chores or appointments. The anxiety can be disproportionate to the actual likelihood or impact of the potential problem.
This level of anxiety can be exhausting and debilitating, but understanding and recognizing the symptoms can help manage and treat the condition.
7 signs and symptoms of generalized anxiety disorder
The symptoms of GAD typically last for more than six months and can either be persistent or flare up occasionally.
Persistent worrying or anxiety: Uncontrollable worry about various aspects of daily life, such as job responsibilities, health, finances, or family can weigh on a person with GAD.
Overthinking plans and solutions: Anticipating disaster and feeling extremely concerned about finding solutions to any possible future problems can bring distress and cause analysis paralysis.
Perceiving situations and events as threatening: Everyday scenarios can be seen as much more dangerous or stressful than they actually are, which can heighten anxiety.
Difficulty handling uncertainty: Dwelling on every possible outcome can make decision-making difficult, and may cause you to avoid making decisions altogether.
Physical symptoms: Muscle tension, fatigue, restlessness, feeling on edge, gastrointestinal discomfort, sweating, and trouble sleeping are common symptoms of increased anxiety.
Concentration difficulties: Chronic worry and physical symptoms often lead to trouble with concentration and focus, which can affect performance at work, school, and daily tasks.
Irritability: Constant anxiety and physical symptoms can cause irritability, which can affect social interactions and personal relationships.
What causes generalized anxiety disorder?
GAD is usually the result of a combination of influences which include:
Genetic factors: Research suggests genetics can play a significant role in the development of GAD. If a close family member has GAD or another anxiety disorder, there's a higher chance you might develop one too.
Brain chemistry and functioning: GAD may involve abnormalities in the way brain circuits regulate mood and stress. Neurotransmitters, which are chemicals that help send signals in the brain, might be imbalanced, affecting the way the brain reacts to stress.
Environmental factors: Long-term exposure to stress or trauma, especially during childhood, can increase susceptibility to anxiety disorders. The death of a loved one, divorce, job loss, or ongoing problems at work or school can trigger the onset of GAD.
Developmental and psychological aspects: Perfectionism, low self-esteem, or a tendency to avoid uncertainty can also contribute to the development of GAD. Early life experiences, including overprotective or critical parenting styles, may affect how people cope with stress later in life.
Other mental health disorders: Conditions like depression can coincide with or trigger symptoms of anxiety, which can lead to GAD.
Screening and diagnosing generalized anxiety disorder
Once you receive a diagnosis of generalized anxiety disorder, you can begin to find effective treatment. This can allow you to regain control over your anxiety and improve your quality of life. The diagnosis process may include:
Screening tools: Health professionals commonly use standardized questionnaires and psychological tests in generalized anxiety disorder screenings. These can help evaluate the severity and nature of anxiety symptoms. Examples include the generalized anxiety disorder 7-item (GAD-7) scale, which asks you to rate your worry and tension over the past two weeks.
Diagnostic interviews: Clinical interviews can help doctors gather information about your symptoms, life circumstances, mental health history, and how well you’re functioning.
Medical evaluation: Health professionals may perform a physical examination and order tests to check for issues like thyroid or heart problems, which can contribute to anxiety symptoms.
Consideration of other mental health disorders: Anxiety can be a symptom of other disorders such as panic disorder, social anxiety disorder, or major depressive disorder. Specific patterns in symptoms and triggers can help accurately diagnose GAD.
Holistic assessment: Effective diagnosis involves a detailed look at stress levels, lifestyle factors, and personal relationships. A broader perspective can help create a more targeted GAD treatment plan.
How to manage generalized anxiety disorder: 6 treatment options
Effective treatment for GAD needs a personalized approach to address all aspects of the disorder. This improves the likelihood of successful management and recovery.
1. Seek professional help
Cognitive behavioral therapy (CBT) can be one of the most effective forms of therapy for GAD. CBT focuses on identifying, challenging, and changing negative thought patterns and behaviors that contribute to anxiety. It can help people develop skills to manage worry and anxiety more effectively. Other forms of psychotherapy, like acceptance and commitment therapy (ACT) and dialectical behavior therapy (DBT), can also be beneficial for certain people.
2. Discuss appropriate medication with a professional
Antidepressants, such as selective serotonin reuptake inhibitors (SSRIs) and serotonin-norepinephrine reuptake inhibitors (SNRIs), are commonly prescribed to help regulate mood and reduce anxiety. In some cases, benzodiazepines may be used for short-term relief of acute anxiety symptoms, but they also carry a risk of dependency. If you’re considering medication, it’s important to discuss your options with a doctor or psychiatrist.
3. Make lifestyle changes
Healthy lifestyle habits can help you manage GAD. Get regular physical activity to help decrease tension, improve mood, and enhance self-esteem. Ensure adequate sleep to help relieve anxiety and stress. Reduce your caffeine and alcohol intake to help stabilize your mood and reduce anxiety symptoms.
💙 Try to Walk Away Stress with this mindful walking series of meditations you can easily incorporate into your daily routine.
4. Try a variety of mindfulness and relaxation techniques
Try meditation, deep breathing exercises, and yoga to help you focus on the present moment and reduce the racing thoughts of GAD. These techniques can promote relaxation for daily anxiety management.
💙 Get grounded with the 5-4-3-2-1 technique when you feel symptoms of anxiety creeping in.
5. Work on strengthening your support systems
Share feelings with friends and family, or join a support group for people with anxiety. This can provide emotional support and encouragement, helping decrease any feelings of isolation or stigma associated with mental health issues.
💙 Explore cultivating Deeper Communication in your relationships with the help of The Daily Jay.
6. Build understanding and awareness
Understanding GAD can empower you and your loved ones to handle the disorder more effectively, which can make it easier to keep practicing effective management strategies.
💙 Explore eleven tools to help you better understand and Overcome Stress and Anxiety with Clinical Psychologist Dr. Julie Smith.
Generalized anxiety disorder FAQs
How can I differentiate generalized anxiety disorder from normal stress or anxiety?
Normal stress and anxiety are natural reactions to challenging or threatening situations. They typically subside as the situation changes or is resolved. Generalized anxiety disorder involves chronic and persistent excessive worry that occurs on most days, for at least six months. This worry is often about everyday matters and is disproportionate to the actual likelihood or impact of the feared events. People with GAD have difficulty controlling their worry and may experience physical symptoms like restlessness, fatigue, and sleep disturbances, which can significantly affect their daily lives.
What are the most effective treatments for GAD?
The most effective treatments for GAD can include a combination of psychotherapy, medication, and lifestyle changes.
CBT is one of the most common forms of psychotherapy used to treat GAD. It can help you identify, challenge, and change negative thought patterns and behaviors that cause anxiety.
Medications, such as antidepressants and anti-anxiety drugs, can also help manage the symptoms.
Lifestyle changes, such as regular exercise, adequate sleep, stress management techniques, and a healthy diet, can support overall mental health and reduce anxiety symptoms.
Can lifestyle changes help me manage GAD symptoms?
Lifestyle changes can play an important role in managing symptoms of generalized anxiety disorder.
Take regular physical activity, which may help reduce anxiety and improve your overall mood.
Maintain a regular sleep schedule to help reduce fatigue and stress, which can worsen anxiety.
Practice mindfulness through meditation or yoga to help focus on the present and reduce worrying.
Eat a balanced diet and avoid consuming too much caffeine and alcohol to support your mental and physical health.
How can friends and family best support someone dealing with GAD?
Friends and family can support someone with GAD by being patient, understanding, and encouraging.
Educate yourself about GAD to understand the challenges your loved one faces.
Offer to accompany them to therapy sessions or doctor's appointments to provide support.
Listen without judgment when they want to share emotions and worries to help them feel supported.
Encourage healthy behaviors that might lessen anxiety, such as regular physical activity and adequate sleep.
Understand their need for quiet or personal space during high-anxiety periods.
Do people with GAD experience symptoms of other mental health disorders?
It’s common for people with generalized anxiety disorder to experience symptoms of other mental health conditions. Anxiety often coexists with disorders such as depression, panic disorder, and other anxiety disorders. This overlap can complicate diagnosis and treatment, and a thorough assessment by a mental health professional is often necessary. A comprehensive treatment plan that addresses each condition is essential for effectively managing anxiety and improving overall mental health.
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