Generalized Anxiety Disorder (GAD): What It Is and How to Take Back Control
Anxiety is something most of us experience at one point or another—it’s part of being human. But when worry becomes your constant companion, showing up every day and making it hard to focus, sleep, or simply feel at ease, it might be more than “just stress.” This could be a sign of Generalized Anxiety Disorder (GAD).
The good news? There are real, proven strategies to help manage GAD and reclaim your sense of calm. Let’s break it down.
What is Generalized Anxiety Disorder?
GAD is a condition where worry and tension don’t seem to turn off. People with GAD often describe feeling like their mind is always racing, jumping from one “what if” scenario to the next. It’s not about worrying over one specific thing—it’s about feeling anxious most of the time, across many areas of life: work, health, relationships, finances, or even everyday tasks.
Signs and Symptoms
Some of the most common symptoms include:
Constant, excessive worrying that feels hard to control
Restlessness, nervousness, or feeling “on edge”
Trouble falling or staying asleep
Tiredness or feeling drained despite resting
Muscle tension, headaches, or stomach issues
Difficulty concentrating or feeling like your mind goes blank
Irritability, mood swings, or feeling overwhelmed easily
If these symptoms stick around for months and interfere with daily life, it’s worth getting evaluated by a healthcare professional.
What Causes GAD?
There isn’t one single cause—rather, it’s often a combination of factors:
Brain chemistry: Imbalances in neurotransmitters like serotonin or GABA
Genetics: A family history of anxiety or mood disorders
Personality traits: Perfectionism or being highly self-critical can raise risk
Life stressors: Trauma, ongoing stress, or major life changes
Knowing the “why” can help you better understand your triggers—but more importantly, let’s talk about what you can do.
What You Can Do for Yourself
While professional help is important, there are also powerful self-care tools that can make a big difference in daily life:
1. Practice Mindful Breathing
When anxiety spikes, your nervous system kicks into “fight or flight” mode. Deep breathing techniques like box breathing (inhale for 4, hold for 4, exhale for 4, hold for 4) can help calm your body in just a few minutes.
2. Move Your Body Daily
Exercise isn’t just for physical health, it’s proven to reduce anxiety by burning off excess stress hormones. Aim for even 20 minutes a day of walking, yoga, or any activity you enjoy.
3. Limit Stimulants
Too much caffeine, energy drinks, or even sugar can fuel racing thoughts and jitters. Try cutting back and see how your body responds.
4. Create a Bedtime Routine
Anxiety often shows up at night. Turn off screens an hour before bed, dim the lights, and wind down with a calming activity like journaling, stretching, or listening to soft music.
5. Challenge Anxious Thoughts
Ask yourself: Is this worry based on facts, or is it my “what if” brain running wild? Writing your worries down and looking at them later can make them feel less overwhelming.
6. Connect with Support
Talking about what you’re experiencing with a trusted friend, support group, or counselor can make you feel less alone and give you perspective.
Professional Treatment Options
Self-care is powerful, but sometimes extra support is needed. Treatments for GAD may include:
Cognitive Behavioral Therapy (CBT): A highly effective form of therapy that teaches you how to reframe unhelpful thought patterns.
Medication: Such as SSRIs or SNRIs, prescribed under medical guidance, to help balance brain chemistry.
Lifestyle coaching & integrative care: Working with providers who address the whole person; mind, body, and lifestyle.
Final Thoughts
Living with Generalized Anxiety Disorder can feel exhausting, but it doesn’t have to control your life. Small, daily actions combined with the right professional support can help you find balance again. Remember, reaching out for help isn’t a sign of weakness, it’s a powerful step toward healing.
If you’re struggling with anxiety, start by choosing one calming practice today. Even a few minutes of mindful breathing, a short walk, or turning your phone off before bed can be a big step forward.
Michelle Brown, NP
Board-Certified Nurse Practitioner | Educator | Patient Advocate
Together, let’s grow in health and knowledge.
