Have you ever gotten that feeling like your brain just won’t quit racing, no matter how many times you remind yourself to just relax? You’re certainly not the only one. Generalized Anxiety Disorder—informally referred to as GAD—is something that millions of individuals live with daily. It can make ordinary moments become a never-ending cycle of stress, worry, and “what if” thoughts. It’s more prevalent than most people know, particularly among younger individuals. So what is GAD, how do you know you have it, and what can you do to begin feeling better?
The starting point is knowing the signs. If you worry all the time about various things, most days, for a minimum of six months—and those worries feel like they’re too much to handle—you may have GAD. This type of anxiety isn’t limited to your mind; it creeps into your body and daily life as well. Perhaps you’re always on the go, fidgety, having trouble sleeping, or short-tempered with others more often. Perhaps it’s challenging to concentrate or you’re perpetually exhausted, even when you’ve been inactive. Before jumping to conclusions, however, it’s a good idea to consult with a physician. Other conditions—such as an overactive thyroid gland, blood sugar fluctuations, or medication side effects—can masquerade as anxiety. That’s why doctors often run tests to rule out other possibilities before landing on a diagnosis.
If nothing else is going on medically, GAD is usually diagnosed based on your symptoms and how much they’re affecting your life. There’s ongoing research into whether blood tests could someday help diagnose anxiety, but for now, it’s mostly about open conversations with a mental health professional who can help put the pieces together.
In terms of treating it, therapy is a popular choice—and rightly so. Cognitive Behavioral Therapy (CBT) is a top-recommended choice. It teaches you to identify the patterns of thought that could be contributing to your anxiety and equips you to alter them. CBT has been helpful to many individuals not only on a short-term basis, but on an extended basis as well, for a sense of peace of mind. Mindfulness therapies, such as MBCT (Mindfulness-Based Cognitive Therapy), merge talk therapy and meditation to assist you in becoming less reactive and more present. There’s also ACT, or Acceptance and Commitment Therapy, which assists you in ceasing to avoid anxious thoughts and learn to confront them. Other types of therapy, such as psychodynamic therapy or supportive-expressive therapy, delve deeper into your history and relationships to determine where your anxiety may be coming from. And then there’s biofeedback, which employs technology to assist you in attuning yourself to your body’s stress signals and learning to regulate them.
Occasionally, therapy alone isn’t enough—and that’s when meds enter the picture. Antidepressants, particularly SSRIs such as citalopram, sertraline, and fluoxetine, are most typically prescribed to treat GAD. There are others as well, such as SNRIs, tricyclics, and newer ones like mirtazapine. Some individuals find relief with antihistamines such as hydroxyzine or beta-blockers that control the physical symptoms. Benzodiazepines can be prescribed for short-term severe anxiety or panic, but they’re not generally a long-term solution due to their addictive nature. Buspirone is another medication that doesn’t carry as much risk of dependency, although it does take some time to become effective. All drugs have possible side effects, so it’s vital to collaborate with a physician closely to discover what is comfortable for your body and circumstances.
Treatments for anxiety, however, aren’t all therapy and drugs—it’s also a matter of how you take care of yourself daily. Physical exercise, even the humble walk around the block, has proven to reduce symptoms of anxiety. Having sufficient good quality sleep is massive, also. Poor sleep has been found in some research to raise anxiety by 30 percent or more. Consume well-balanced meals that are loaded with whole foods, fruits, and vegetables to keep your mood more level as well. Reducing or eliminating caffeine, alcohol, cigarette smoking, or illegal drugs can be a big help, as all those can spike anxiety. Keeping a journal may assist in monitoring your thoughts and identifying patterns, and participating in a support group can make you remember that you’re not doing this by yourself. Relaxation skills such as deep breathing, progressive muscle relaxation, or visualization training can be great assets when things become overwhelming.
Scientists are discovering more about anxiety each day—how it’s caused by genetics, environment, and life experiences. They’re also examining how anxiety can intersect with other disorders, such as depression, or how it’s influenced by factors such as social media, age, or significant life changes. Everything that’s being done is leading to more effective treatment as well as greater understanding of anxiety overall.
Managing GAD isn’t about finding a magic fix—it’s about creating a toolkit that works for you. With the right combination of support, therapy, lifestyle changes, and sometimes medication, it’s possible to take your life back from anxiety and feel more grounded and in control again.