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The normal worries of everyday life can usually be controlled or 'switched off'. Worrying can be constructive if it helps you to work out possible solutions to a problem. However, some people are troubled by excessive worry and anxiety that seems difficult to control. This type of excessive worrying is known as generalised anxiety disorder (GAD). Worries associated with GAD are distressing, last a long time and may appear for no apparent reason. GAD is characterised by a feeling of apprehension and constant irrational worrying about potential threats to the person and their loved ones. The main feature of GAD is excessive anxiety and worry, occurring more days than not for at least six months. Worries are often about a variety of minor issues and events that are unlikely to occur. Generally, the worries are future oriented -– about what might happen rather than what is happening. Even when there is no cause for alarm, a person with GAD might worry about health, finances, family issues, and work or study performance. Generalised anxiety disorder affects about five per cent of the population and onset can be at an early age – one third of people with GAD experience onset in childhood or adolescence. GAD may occur following a stressful life event or a period of high stress. It is more likely to develop if a person is predisposed to high anxiety due to a combination of genetic factors and environmental influences. Generalised anxiety disorder is often chronic (ongoing), but may have only a moderate impact on a person’s ability to function in daily life and so can often remain undetected and undiagnosed. There are various self-help strategies you can use to reduce your tendency to worry. You can also seek professional treatment. Symptoms of generalised anxiety disorderPeople with generalised anxiety disorder experience several mental, emotional and physical symptoms, including:
Causes of generalised anxiety disorderBiological, psychological, social and cultural factors all appear to influence the development of GAD. The contributing factors may include:
Self-help strategies for generalised anxiety disorderSelf-help strategies that can help a person to control or reduce their worrying include:
Structured problem solving can help with generalised anxiety disorderStructured problem solving is a way of turning fruitless worrying into strategies to find solutions. It is best to practise first on small worries or problems, and limit yourself to working on one problem at a time. As you become proficient at the technique, you can tackle larger, more complex problems. Write down all the steps as you work through them. The steps of structured problem solving include:
Relaxation and mindfulness meditation for generalised anxiety disorderMany people who experience excessive worry report that they don't know how to relax. Regular practice of a relaxation technique, such as progressive muscle relaxation (systematic tensing and relaxing of the various muscle groups), can help to reduce the physical symptoms of anxiety.Mindfulness meditation, the practice of focusing our attention on the present moment, involves both physical relaxation and creating a calm and peaceful state of mind. During meditation, the brain's activity – when mapped by a device called an electroencephalograph (EEG) – is different to any other measurable state of consciousness, including sleep. The brain waves produced are called alpha waves, and this brain state has been found to promote relaxation of the entire nervous system. Scientific studies show that the regular practice of meditation can be a powerful tool in anxiety management. Exercise and managing generalised anxiety disorderExercise is proving to be an effective strategy to help people manage symptoms of depression and anxiety. There are various theories to explain how exercise can lift a person's mood. These include:
Seeking professional help for generalised anxiety disorderHealth professionals who can help treat GAD include psychologists, psychiatrists and general practitioners.Treatments that are helpful for alleviating GAD include a variety of psychological therapies and medications. A combination of cognitive behaviour therapy, anxiety management techniques and improving physical wellness has been found to be successful in bringing generalised anxiety disorder under the person's control.Medication is sometimes used to relieve anxiety symptoms; however, if it is used, it is generally only recommended as a short-term measure. Don't hesitate to seek professional advice if your self-help strategies don't seem to be working for you. Where to get helpThis page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
This page has been produced in consultation with and approved by:
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