Generalized anxiety disorder (GAD) is a mental health condition where you feel anxious most days about many different things, and the worry is hard to control. It is usually diagnosed when this has gone on for at least six months and is affecting your daily life. GAD is treatable, and talking therapy is normally the first step. Below are the signs to look for, what causes it and what helps.
What is generalized anxiety disorder?
Everyone worries. An exam, a bill or a parent’s health can keep anyone up at night. With generalized anxiety disorder, the worry is no longer tied to one problem. It moves from one topic to the next, and settling one concern often just makes room for another.
The NHS describes GAD as a common condition where you often feel very anxious about lots of different things. A diagnosis is usually made when you worry about a wide range of things, find the feelings hard to control, and have felt anxious a lot of the time for at least six months.
Many people with GAD know they worry more than the situation calls for. Knowing that does not switch the worry off, which is part of what makes it so tiring.
Signs and symptoms of GAD
The main sign is worry that is difficult to control and gets in the way of everyday life. Alongside it, people with generalized anxiety disorder commonly notice:
- Feeling restless or on edge
- Getting tired easily
- Difficulty concentrating, or the mind going blank
- Irritability
- Muscle tension, headaches or a tight jaw
- Trouble falling asleep or staying asleep
- Stomach problems or a racing heartbeat
Many people first see a doctor about the physical side, such as headaches or poor sleep, long before anyone links it to anxiety. If you would like a quick check, the free anxiety test uses the GAD-7, a short questionnaire designed to screen for generalized anxiety. It is not a diagnosis, but it gives you a clear starting point for a conversation with a professional.
GAD or everyday worry?
Ordinary worry usually has a cause and an end. You worry about a job interview, it happens, and the worry fades. GAD feels different in a few ways:
- It is present most days for months, not just around a stressful event
- It jumps between topics such as health, family, money or studies
- It feels out of proportion, sometimes even to you
- It carries on when things in your life are going well
GAD is also different from panic attacks. A panic attack is a sudden wave of intense fear that peaks within minutes. GAD is a steadier, background worry that is there most of the day. Some people experience both.
What causes generalized anxiety disorder?
There is usually no single cause. The NHS lists several things that raise the chance of developing GAD:
- Close relatives with anxiety, depression or another mental health condition
- A history of stressful or traumatic experiences, such as abuse or bullying
- A painful long-term health condition
- A history of drug or alcohol misuse
- Having another anxiety disorder, such as panic disorder
GAD is also more common in women than in men. Ongoing pressure at home or at work does not cause GAD on its own, but it can keep worry going once it has started.
How is GAD treated?
Treatment helps most people manage generalized anxiety disorder, although it can take time. The main options are talking therapy and, for some people, medication.
Talking therapy
Therapy helps you understand what keeps your worry going and practise new ways of responding to it. Cognitive behavioural therapy (CBT) is one of the most researched approaches for GAD, and it is the one the NHS usually offers first. Individual therapy at Khud Aagahi draws on different approaches, chosen to suit you and what you are working through.
Medication
Some people are also prescribed medication, most often a type of antidepressant called an SSRI. Medication is prescribed by a doctor or psychiatrist, not a psychologist. Guidance usually recommends trying talking therapy first.
Things you can do yourself
Self-help works best alongside treatment, not instead of it. These steps are recommended for people living with anxiety:
- Learn a calming breathing exercise, such as the ones in these free grounding techniques
- Cut down on tea, coffee and energy drinks, as caffeine can disturb sleep and feed anxiety
- Exercise regularly, even a daily walk
- Keep a regular sleep routine
- Face situations that make you anxious a little at a time instead of avoiding them
Living with GAD day to day
One technique many people find useful is setting aside a short, fixed time each day for worrying. When a worry shows up outside that time, write it down and come back to it later. Over time, this teaches your mind that not every worry needs attention the moment it appears.
If your worries tend to go round in circles, learning how to stop overthinking can help you break the loop. The same skills are useful for anyone working out how to overcome anxiety more generally.
When to get help
Speak to a professional if worry has lasted for months, or if it is affecting your sleep, studies, work or relationships. You do not need to wait until it feels unbearable.
If you are having thoughts of harming yourself, go to the nearest hospital emergency department or call emergency services straight away.
Frequently asked questions
What are the signs and symptoms of generalised anxiety disorder (GAD)?
The main sign is constant worry about many different things that is hard to control. Other symptoms include restlessness, tiredness, poor concentration, irritability, muscle tension and trouble sleeping. Symptoms usually need to be present most days for at least six months.
Is GAD difficult to treat?
GAD responds well to treatment for many people, but improvement can take time and symptoms may return during stressful periods. Talking therapy is usually the first treatment, and some people also take medication prescribed by a doctor or psychiatrist.
How to help generalized anxiety disorder?
Start with professional support, as talking therapy is the main treatment for GAD. Alongside it, practise calming breathing, cut down on caffeine, exercise regularly and keep a steady sleep routine. Gradually facing anxious situations, instead of avoiding them, also helps.
Is generalised anxiety disorder permanent?
GAD can last a long time, and symptoms often rise and fall, getting worse during stressful periods. It is not a fixed state. With treatment, many people find the worry becomes much easier to manage and has far less control over their daily life.
Online therapy for generalized anxiety disorder
Living with constant worry is exhausting, and you do not have to manage it on your own. Khud Aagahi offers online therapy for anxiety with a clinical psychologist, for teenagers and adults across Pakistan. Send a message on WhatsApp at +92 330 8582464 or book a free 15-minute consultation online.