Treatment and management of Generalized Anxiety Disorder (GAD) typically involve a combination of therapies, medications, and lifestyle changes. The goal is to reduce symptoms, improve functioning, and enhance quality of life. It is important to find healthy coping skills that will work.
Some coping skills to consider when struggling with anxiety include:
- Reaching out to support system (i.e. family/friends, counselors, psychiatrists, or support groups)
- Deep breathing
- Recounting your surroundings using five senses (grounding)
- Meditation
- Yoga
- Avoiding caffeinated beverages
- Healthy diet
- Journaling
- Creative arts
- Calming music
A number of types of treatment can help with GAD. They help people to understand the nature of anxiety itself, to be less afraid of the presence of anxiety, and to help people make choices independent of the presence of anxiety. The adult CBT treatments for GAD have been modified for children and teens and show positive outcomes. Supportive and interpersonal therapy can help.
- Cognitive Behavioral Therapy (CBT): CBT is the most common and effective form of therapy for GAD. CBT has been more researched and specifically targets thoughts, physical symptoms and behaviors including the over-preparation, planning and avoidance that characterizes GAD. It focuses on identifying and challenging negative thought patterns and behaviors that contribute to anxiety. CBT helps individuals develop healthier coping mechanisms and problem-solving skills.
- Mindfulness-Based Therapy: This type of therapy incorporates mindfulness practices, such as meditation and breathing exercises, to help individuals stay present and reduce the impact of anxious thoughts.
- Acceptance and Commitment Therapy (ACT): ACT encourages individuals to accept their anxiety rather than avoid it, and commit to actions aligned with their values, even in the presence of anxiety.
All therapies (sometimes in different ways) help people change their relationship to their symptoms. There are a number of medication choices for GAD prescribed either alone or in combination with therapy.
Lifestyle Changes
- Regular Physical Activity: Exercise can help reduce anxiety by releasing endorphins and improving overall mood. Activities like walking, jogging, yoga, and swimming are particularly beneficial.
- Healthy Diet: A balanced diet rich in fruits, vegetables, whole grains, and lean proteins can positively impact mental health. Limiting caffeine and sugar intake is also recommended, as these can exacerbate anxiety symptoms.
- Adequate Sleep: Good sleep hygiene practices, such as maintaining a regular sleep schedule and creating a relaxing bedtime routine, are crucial for managing anxiety.
- Stress Management Techniques: Techniques like deep breathing exercises, progressive muscle relaxation, and meditation can help calm the mind and reduce anxiety.
- Avoiding Alcohol and Substance Use: These substances can worsen anxiety symptoms and interfere with treatment.
Support Systems
- Support Groups: Joining a support group where individuals can share their experiences and coping strategies can provide comfort and reduce feelings of isolation.
- Education: Learning about GAD and understanding the disorder can help individuals manage their symptoms more effectively.
Alternative Therapies
- Acupuncture: Some people find relief from anxiety symptoms through acupuncture, though more research is needed to confirm its efficacy.
- Herbal Supplements: Certain supplements like chamomile, valerian root, and lavender are sometimes used for anxiety, but it’s essential to consult a healthcare provider before starting any supplement, as they can interact with other medications.
Many people with an anxiety disorder also have a co-occurring disorder or physical illness, which can make their symptoms worse and recovery more difficult. It’s essential to be treated for both disorders. Obsessive-compulsive disorder (OCD) and posttraumatic stress disorder (PTSD) are closely related to anxiety disorders, which some may experience at the same time, along with depression.
Managing GAD is often a long-term process, but with the right combination of treatments and support, many people can significantly reduce their symptoms and lead fulfilling lives.
