Generalized Anxiety Disorder

     Anxiety disorders are the most common of all mental disorders and among the most common anxiety disorder is generalized anxiety disorder (GAD).  This disorder affects four million Americans in any year, more women than men.  As with many mental health conditions, the cause of GAD is not fully understood; it is likely that it has a variety of causes that include a  biological processes, genetics, environment and life situations.

 A man worrying

     Generalized anxiety disorder is much more than the normal anxiety people experience day to day.  It is chronic and exaggerated worry and tension and the cause is difficult to pinpoint.  Having this disorder means constantly anticipating disaster and worrying excessively about health, family, money and work.  The disorder is accompanied by physical symptoms, such as twitching, headaches, irritability, profuse sweating, a lump in the throat, hot flashes, dizziness and breathlessness.  The Mayo Clinic reports that for generalized anxiety disorder to be diagnosed, a person must meet the following criteria:

  1. Excessive anxiety and worry every day for at least six months
  2. Difficulty managing anxious feelings
  3. Anxiety that is associated with specific symptoms, such as feeling keyed up, difficulty concentrating, muscle tension and sleep disturbances
  4. Anxiety that causes significant distress and impairment in one’s daily life
  5. Anxiety that is not related to another condition, such as panic attacks or substance abuse

         Since all anxiety disorders can have a medical cause, it is important to have an initial thorough medical checkup.

     The two main treatments for GAD are psychotherapy and medications.  Evidence has shown that cognitive behavior therapy in particular can help improve the symptoms.  This therapy helps a person identify unhealthy, negative beliefs and behaviors and replace them with healthy positive ones.  It is based on the idea that your own thoughts – not other people or situations – determine how you feel and behave.  You may be helpless to change an unwanted situation, but you can change your responding thoughts and actions.  Anti-anxiety medications for GAD include benzodiazepines, sedatives that ease anxiety quickly but can be habit-forming if taken for more than a few weeks, and buspirone, which takes several weeks to improve symptoms but poses no risk of dependence.  Several antidepressants are also prescribed, as they influence the activity of certain neurotransmitters thought to play a role in anxiety disorders.

     Dr. Andrew Weil, noted author and physician, offers several coping skills and lifestyle changes that have proven helpful to individuals recovering from generalized anxiety disorder. 

  • Practice breathing exercises.  Without being aware of it, anxious people tend to hold their breath or hyperventilate, which only exacerbates the anxiety.  Dr. Weil recommends yogic relaxation breathing.
  • Eliminate caffeine and other stimulants from the diet.  For those especially sensitive to stimulants, this can markedly reduce symptoms.
  • Meditate.  Meditation can lessen the effects of anxiety by training one to focus on the present moment instead of on intrusive fears.
  • Journal anxious thoughts, worries and symptoms to help reduce stress, identify unfounded fears and monitor progress.
  • Take a media break to avoid the constant bombardment of negative news.
  • Supplement your diet with B vitamins and magnesium, which can be helpful in reducing anxious symptoms.
  • Break the cycle.  Instead of diving head first into bothersome worries, take a brisk walk or delve into a hobby to refocus.

      October 7 – 13 is Mental Illness Awareness Week, an annual observance created by a Presidential proclamation in 1990 to focus on the high incidence of mental illness in America, educate the public about mental illness, and reduce the stigma that motivates society to discriminate against people with mental illness.  As with all mental illnesses, living with generalized anxiety disorder can be difficult, but help is available.  Psychotherapy and medications can help ease symptoms and healthy coping skills and lifestyle changes can help individuals reclaim a more balanced, positive life.

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