What is generalized anxiety disorder?

Most people experience anxiety occasionally. It’s a feeling of intense worry, fear, or dread that can take hold for a variety of reasons. For example, you might feel anxious before giving a speech in a crowded room or before receiving the results of an important medical test. While uncomfortable, situational anxiety typically doesn’t cause a major disruption to daily life. It tends to go away on its own and doesn’t usually require professional help. 

This isn’t the case, however, for a mental health condition known as generalized anxiety disorder (GAD). GAD is a condition that causes intense, uncontrolled anxiety in many situations. It affects approximately 2.7% of adults in the U.S. in a given year. 

Left untreated, GAD can leave you feeling anxious all the time, even when there’s no real threat at hand. This can negatively impact your mental and physical well-being and ability to function in daily life. Fortunately, GAD is a highly treatable condition. With the right support, you can learn coping skills to manage anxiety and improve your quality of life.

What do GAD symptoms feel like?

Anxiety can affect peoples’ minds and bodies in different ways. But some specific symptoms shape the diagnostic criteria for GAD. To be diagnosed with GAD, you’ll need to meet with a mental health professional for a formal evaluation. 

As part of this process, they’ll want to know if you’re experiencing any of the following: 

Physical GAD symptoms

• Trouble falling or staying asleep
• Rapid heart rate
• Stomach problems
• Feeling numb or experiencing a tingling sensation in your feet or hands
• Unexplained aches and pains
• Trouble breathing
• Clammy, sweaty hands
• Dry mouth

Psychological GAD symptoms

• Intense feelings of worry or panic in a variety of situations
• A sense of impending doom
• Difficulty controlling your thoughts
• Irritability
• Trouble concentrating

Keep in mind that you don’t need to have every one of these symptoms to meet the diagnostic criteria for GAD. Your therapist will also take into account your personal, family, medical, and mental health histories, along with the information they gather from you during your conversations. 

Anxiety can also be a sign of another mental health condition besides GAD. That’s why it’s so important to receive an accurate diagnosis to ensure that you get the right care for your needs. 

What causes generalized anxiety disorder?

Researchers are still working to understand all the causes of generalized anxiety disorder. But, like other mental health concerns, GAD likely results from a combination of personal factors.

• Genetic: Anxiety may run in families. So if you have a close relative like a parent or sibling who has GAD, you may be more likely to develop it too.
• Biological: Anxiety is known to accompany medical concerns like thyroid or heart problems. So living with one of those conditions may increase your risk.
• Developmental: If you were a child who was naturally more shy or nervous in new situations, you may be more likely to develop GAD later in life. However, being a shy person isn’t the same as having a mental health condition.
• Environmental: Experiencing trauma, like abuse or neglect, may make you more likely to develop GAD.
• Lifestyle: Certain substances, like alcohol or caffeine, can increase anxiety. Using these substances in unhealthy ways, in particular, can make your anxiety worse.

Four self-help skills for coping with GAD

Living with GAD can take a toll on your mental health and overall well-being. But remember that with the right support, recovery is possible. While most people need professional help to manage their GAD symptoms, there are some additional steps you can take to help manage your symptoms.

1. Open up. Despite its prevalence, living with anxiety can leave you feeling alone. But talking to someone you trust about what you’re going through can help combat feelings of isolation. 
2. Keep your worries in check. If you have GAD, you likely find it hard to stop worrying. So rather than trying to stop your anxiety all at once, give it some limited time and space in your life. For example, set a timer, and give yourself a few minutes to worry. When that time is up, try to move on to other things.
3. Care for your physical health. We know that our minds and bodies are connected, and when one isn’t doing well, the other tends to follow suit. By prioritizing balanced nutrition, exercise, and sleep, you can strengthen your physical and mental health at the same time.
4. Take a deep breath. Breathing exercises can help reduce stress, and you can do one just about anytime, anywhere. Simply inhale slowly, pause, and slowly exhale, noticing how controlling your breath makes you feel.

Treatments for generalized anxiety disorder

Treatment for GAD usually involves therapy and, in some cases, medication. The most effective form of therapy for treating anxiety is cognitive behavioral therapy (CBT). CBT can help people identify and challenge the unhelpful or irrational thought patterns that are driving their anxiety. In doing so, they can create space to experiment with new ways of managing stress and adopt healthier coping strategies. 

One specific form of CBT called exposure therapy is also frequently used to treat GAD. With this approach, a person is gradually exposed to their triggers within the safety of their therapy sessions. Over time, this process can increase distress tolerance and reduce symptoms of GAD. 

Other types of therapy that can help with anxiety include dialectical behavior therapy (DBT) and acceptance and commitment therapy (ACT). Keep in mind that your therapist will shape your GAD treatment to reflect your unique needs and preferences. Throughout this experience, you’ll work with your therapist to co-create a care plan that works for you.

Find care with Rula

Occasional anxiety is a natural part of life for most people. But when it’s interfering with your ability to function, it could be a sign that you’re living with a mental health condition like GAD. If you’re experiencing severe anxiety, know that affordable, accessible treatment is just a few clicks away. 

With Rula, you can connect with an in-network therapist who offers the specialized mental healthcare you deserve without having to wait weeks or months for an appointment. In just a few minutes, you can use our therapist-matching program to find the right provider for your needs and schedule your first session for as soon as tomorrow. From there, our team will be there to support you and answer any questions that come up along the way. 

Find a therapist with Rula