Generalized Anxiety Disorder (GAD) is a common psychological problem that affects millions of people in the United States alone. Almost six percent of Americans will experience GAD at some point in their lives[1].  Although GAD is not attached to any specific trauma or locus, it has the potential be just as debilitating as any other psychological issue. Like most other disorders in its family, it can be effectively relieved with psychotherapist, medication, or a combination. GAD also responds to home care that anyone can do.

Generalized Anxiety Disorder is different from everyday anxiety and worries in several ways. In GAD, the question “What if?” never gets answered but repeats endlessly. The worry and fear from GAD are persistent. The dread and racing, cyclical thinking keep us up at nights. GAD interrupts us even when we manage to free our minds up. Out of nowhere, it strikes. Although we know our worrying is excessive, it’s hard to ratchet it down until we learn a few ways to manage GAD.

The most effective aspect of relieving GAD is to understand that it’s your own mind that’s causing problems—and your own mind, thought processes, and behaviors that can set you free from GAD. The second essential aspect of eliminating GAD is understanding that worry, in a way, feels like we’re doing something about our problems, real or imagined. Expending so much mental energy can trick us into thinking that in some way, we’re planning and preparing for disaster when in reality, we’re caught in a dead-end loop of negative thinking.

Here are some ways to manage, reduce or even eliminate GAD on your own.

Learn and practice relaxation techniques. These include:

  • Deep breathing. Anxiety causes rapid, shallow breathing. This kind of breathing deprives your body of all the oxygen it needs. Try this:
    • Take 3 slow, deep breaths, breathing from your abdomen. Take at least 3 full seconds to inhale. Hold the breath for 2 seconds. Then exhale for 3 seconds. Do 3 repetitions.

Damaris Aragon, ARNP, BC provides a full spectrum of mental health care to people in Spokane, Washington and the surrounding areas. She focuses on providing compassionate personalized care that adheres to current evidence-based standards. Reach out to Damaris through her contact page or calling 509-342-6592.

 

[1] https://www.nimh.nih.gov/health/statistics/generalized-anxiety-disorder.shtml