Content

• Steps
• Advice
• Warning

Everyone is sometimes worried. However, if your anxiety becomes excessive, invasive, persistent and debilitating, chances are you have generalized anxiety disorder (GAD). There are many emotional, behavioral, and physical factors that contribute to symptoms that fluctuate and increase with stress. By applying practical advice, handling anxiety and seeking professional support, you can learn to control and create balance in your life.

Steps

Method 1 of 3: Handling the symptoms

1. 

   Identify the symptoms of generalized anxiety disorder (GAD). For people with GAD, the stress in everyday life never subsides. GAD causes minor anxieties to become unbearably large and the time of the day is difficult. GAD can develop over time and is sometimes genetic. Symptoms can improve or worsen over time, and it is important to learn how to control them. Symptoms of GAD include:
   • Anxiety is uncontrollable and you cannot stop thinking about the things that are causing you to worry.
   • Can't relax or be alone.
   • Do not stop worrying to the point of disturbing sleep.
   • There is always a feeling of terror.
   • Anxiety affects your job and social life.
   • Can't relax unless you have a plan; you need to know what will happen.
   • Feeling restless, restless, or scared.

2. 

   
   
   Go to a peaceful place. Studies show that there is strong activity in the area of ​​the brain that controls fear in people with GAD. A relaxing place can help you feel more relieved. Going outdoors in close proximity to nature has many health benefits, including reduced stress and anxiety.
   • Sometimes just a change of scenery can help ease the symptoms of GAD. Instead of spending the afternoon indoors worrying about unpaid bills, step outside for a walk to turn your mind on other things.
   • You can set aside a room in your home to sit quietly.Decorate your room with comforting things like scented candles or pictures with a peaceful setting.

3. 

   
   
   Listen to music or sing. If you need a moment of anxiety release, this can be an effective way. When you focus on listening to music or enjoy singing, you will not feel nervous or nervous, as these two things are very unlikely to happen at the same time. Listening to music requires your brain to send signals to your ears, directing you away from your worries. Singing helps relieve stress and allows you to open your mouth to release the emotions that are attacking and troubling you.
   • When you're worried about something, try humming a tune. Remember this tactic to apply in all types of social situations. Avoid using this method in extremely quiet situations, which are not suitable for humming or singing out loud.

4. 

   
   
   Breath the clean air. Your sense of smell is an important factor to help you remember. Use this to initiate a new memory of serenity and clarity. Taking a deep breath of fresh air will help reduce stress, lower blood pressure and provide other health benefits.
   • When you feel anxious, take a few minutes to focus on your breathing; Hold your breath for a few seconds and slowly exhale. Remind yourself that you are inhaling fresh air and pushing out feelings of anxiety and stress.

5. 

   Enjoy a delicious meal. Spend time enjoying delicious food and enjoying peaceful moments. Slow down and enjoy each item in your meal: appetizer, main course, then dessert. Savor each bite and be grateful for what you have. Eating slowly will help reduce the stress on you.
   • Pay full attention when you eat and think about the energy that it can bring to you. Focus more on the meal instead of worrying and overeating due to inattention. Avoid going astray and overeating, as that will lead to health problems like obesity and other ailments associated with overweight.

6. 

   Touch something pleasant. Use touch to control anxiety. It can be smooth, soft, cool or warm - whatever the materials and the temperature give you a sense of peace.
   • If it is cold, curl up in a soft, warm blanket for comfort. Petting the blanket surface like petting your dog or cat; This action has been shown to be effective in reducing stress and anxiety.
   • If it is warm, go to the beach, let the warm sand run through your hands and caress your feet. Feel the comfort it gives your body.

7. 

   Be physically active. Burning off your body's energy is a great way to manage anxiety. Sitting in one place will cause emotions to rise. It's important to express your emotions, and showing it through physical activity is incredibly healthy.
   • You can participate in activities like walking, hiking, or jogging. These activities help the body to secrete endorphins (produced by the brain), bringing about positivity and a sense of peace.
   • Dancing is a great way to manage anxiety. When you learn to dance, you will have to focus on every move of your body. This will free you from your worries and give you a great time out of your stressful thoughts.
   • Find other activities that require full attention to the task at hand. For example, taking part in special projects at school, doing chores requires your full attention. Don't try too hard, though, as that will increase anxiety and stress. Listen to your intuition. If it feels too much, step back until you find a match.

8. 

   Learn relaxation techniques. Some people find it very difficult to relax. However, difficult does not mean impossible; That just means you need to learn. As with any skill, learning to relax requires information, practice, and effort to bring results.
   • Use methods like progressive muscle relaxation (progressive muscle relaxation). Find a quiet and comfortable place. Start with your feet and work your way up, or head down, stretch each part of your body for a few seconds, then relax and relax. As you work to stretch and relax each part of your body, you will feel the relaxation spread. Your muscles may be much more tense than you realize. You can use this technique in most anxiety-provoking situations, even without a quiet place.
   • Practice group meditation. Meditation has been used for centuries in many cultures to overcome negative thoughts and cultivate positive ones.

9. 

   Use visualization. Close your eyes and visualize yourself engaged in activities that are challenging but you can do it excellently and smoothly. These scenarios can include social situations that get you nervous or activities like surfing, horse racing, exploring your musical talents, or something smaller like getting an autograph. famous athletes for example.
   • The purpose of guided visualization is to show you yourself doing something without being affected by your anxiety. You can see yourself doing whatever you imagine, and it will help you believe that you can do it in real life too.
   • Scientists think that our brains perceive real-world actions and imaginary actions in the same way. When you picture yourself at a party, smiling and without hesitation walking towards a group of people to chat, you are reinforcing the nerve trails associated with those actions. Your brain will begin to get used to it, and when you actually enter the party, you will naturally feel more in tune with the people at the party instead of with the others.
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Method 2 of 3: Managing anxiety

1. 

   Identify your concerns. The main cause of GAD in adults is uncertainty, and because almost everything in this life is uncertain, it worries you about everything. Anxiety is a natural mechanism and actually has a purpose: to remind us when we are in danger and help us take safety measures. However, with GAD, the sufferer thinks they are in danger even when there is no danger, and their bodies respond with unnecessary anxiety. With identifying and recognizing your anxiety, you can begin to manage it.
   • Keep a anxiety diary. This means that you write down your worries every day at a set time, two to three times a day. Take note of the things you're worried about, what triggers your anxiety, and what level of your anxiety it is.
   • Unlike many GAD people think, writing down your worries will be are not makes you more nervous. An anxiety log asks you to examine existing concerns.

2. 

   Classification of worries. Divide your worries into two groups: assumptions and realities. These two groups can be treated differently, so separating them will help you find the best way to deal with each anxiety as they arise.
   • Hypothetical anxiety related to situations that are out of your control or that you have little control over, for example, whether you are worried about getting a terminal illness when you get older. some car goes through a red light and crashes into you, and so on.
   • Realistic worries relate to problems that you have direct control over. Paying bills, completing schoolwork, or having a toothache are things you can handle.
   • Make a note in your journal that your worries are an assumption or a reality.

3. 

   Resist the notion that anxiety is helpful. Although you may also find yourself worrying too much, you may still think that you will achieve something through worrying. Many people with GAD believe that worrying shows they are caring, motivates them to take action, prevents bad things from happening, and helps prepare them to be prepared and protected. Ask if your anxiety actually serves those goals. Try asking yourself the following questions:
   • Anxiety proves I am interested: Do you know someone who cares about people but worries less? Are there any other ways you can show interest?
   • Anxiety motivates me: Have worrying ever stop you from doing what you want to do?
   • Anxiety prevents bad things from happening: Has something bad ever happened even though you were worried about it? Has your excessive anxiety actually led to unfortunate things, such as negative effects on your health?
   • Anxiety helps me prepare my position: Do you know someone who is always willing and less anxious? Are you confusing worrying with action (such as the worry in your mind and taking action steps to solve the problem)?
   • Anxiety keeps me safe: When the real misfortune happens, do you really feel that the anxiety helped you to cope better?
   • Other questions: How much time and energy have you spent worrying? Will your anxiety affect your friendships or relationships? Do you often get tired because anxiety keeps you awake? Can the benefits of anxiety be reaped in other ways?

4. 

   Improve problem-solving skills to deal with real-world anxiety. You may feel that you are doing a positive thing when you are anxious, because you are distracted by it. But actually, you need to stop worrying and take action if you want to solve the problem. Each time you tackle a problem instead of avoiding it, you'll have one less thing to worry about.
   • Problem solving needs to include uncertainty (“What if my solution fails?”) And will help you get used to experiencing uncertainty.

5. 

   Write a anxiety script to address hypothetical worries. Problem-solving isn't good at overcoming hypothetical fears because you can't use these skills to allay fears like the fear of a plane crashing (unless you're a pilot). . An anxiety scenario will help you deal with your anxiety directly instead of trying to avoid it. This may not be pleasant at first, but the only way to overcome your fear is to face it.
   • To write a worry script, write down your worries and what makes you afraid. If you are afraid of the plane crashing, you can specifically write down that you are afraid of dying, of losing the rest of your life, of leaving your family behind, and so on.
   • An anxiety scenario shows you specific images of your fears instead of thinking about them collectively or "dimly".
   • It is likely that you will feel more anxious at first with this method, but research shows that your anxiety lessens when you face it directly.
   • Write a worry script every day for one to two weeks to address hypothetical worries.

6. 

   Learn to increase your tolerance for uncertainty. One common thing in people with GAD is anxiety about the outcome of uncertainty. This is truly a fight because almost every situation cannot be absolutely certain. Therefore, you need to learn to get used to it gradually. Uncertainty is an inevitable part of our everyday life. You can make a change in the way you react to it.
   • You can use the “do as” approach you are comfortable with with uncertainty. First, examine the things you do to deal with uncertainty and feel more secure. Write down responses to the following questions:
   • Do you check two or three times when you do anything?
   • Do you avoid events or procrastinate over and over again?
   • Do you need to have other people reasserted?
   • Do you need a ton of information before making even small decisions?
   • Next, identify the situations in which you feel anxious about uncertainty, and what you do to feel less anxious. Rate the situation on a scale of 1 to 10, with 10 being the highest level of anxiety and 1 being the lowest.
   • Next, start with the activity that causes the least anxiety and show “as if” you are tolerant of uncertainty. For example, you can go to the movies without pre-reading movie reviews, write assigned essays without having to ask anyone to review and comment, or assign work to a trusted colleague without checking. see if the job is good.
   • Finally record the results. Ask yourself what you've done, it's been harder or easier than planned, if things are surprisingly good, and how you adapt if the work doesn't go as planned. As you write these down, you can see your progress on the journey to change your behavior.
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Method 3 of 3: Seek professional help

1. 

   Find a therapist for help. GAD is best treated by a mental health professional. If you are suffering with tension, muscles contracting, body aches, trouble sleeping because your mind can't rest, feeling restless and panicking, or your stomach has a problem, then come when you seek professional help. Get referrals from a doctor, friend or relative. Qualified professionals are trained to help people learn how to control the anxiety impacting their lives.
   • If you do not feel right for the therapist, find someone else. Every professional is different, and finding someone who makes you feel comfortable is essential.
   • Find a cognitive-behavioral therapist. This therapy is often used to treat general anxiety disorders, panic disorders, social anxiety disorders, and phobias. An expert will help you check and dispel any negative thoughts that have developed in your mind.
   • There is also a therapy such as art therapy that can help you shift your focus to artistic creation rather than anxiety.

2. 

   Set treatment goals for yourself. Commit to change your behavior. Whether it's psychotherapy or physical therapy, setting goals can benefit you. Do this by allowing yourself to be open and vulnerable. Don't give up just because there's a problem. Your work will pay off and will give you a sense of success.
   • Identify your goals. For example, would you like to be more secure about getting good grades in school? Tell the therapist that that is one of your goals.
   • Reward yourself when you reach your goal. You will be more motivated if you reward yourself for your successes.
   • Adjust your goals instead of giving up.
   • Continue to set new goals, as this will keep you busy in life.

3. 

   Learn about drug treatments. A medical doctor (M.D.) is authorized to prescribe medications and can advise on medication options in the treatment of GAD. It is often used in conjunction with therapy other than alone. It is best to only use the medication for a while so you can get through the toughest part. You can talk to your doctor and therapist to reduce your dosage and eventually eliminate the medication once you have learned new techniques and strategies for managing anxiety.
   • A doctor or therapist may recommend medications: Buspirone (considered the safest drug to treat generalized anxiety disorder); Benzodiazepines (quick acting but often drug dependent); antidepressants (slow acting and may increase difficulty sleeping and cause nausea).
   • Research the side effects before deciding to take any medicine.
   • Talk about substance abuse issues. Many people with GAD also have other disorders. Some people use over-the-counter drugs and alcohol to control symptoms. You should discuss this with your doctor or therapist to make sure you get the help you need and avoid dangerous drug interactions.

4. 

   Build a strong support system. Stay with people who care about you, including family, friends, and co-workers. Expand your relationships and meet new people to develop your support network. You have learned a lot through the process of therapy that makes you feel confident and adaptive in managing anxiety.A support system will help relieve stress and possibly boost your immune system.

5. 

   Accept yourself. Struggling with yourself can make you feel bad. Unfortunately, since GAD revolves around anxiety, you may worry that you are worrying too much. Nervousness and anxiety are a natural part of life, and you can learn to control instead of letting go or feeling unsatisfied with yourself because of it.
   • Cognitive-behavioral therapy will help you review your thoughts and develop new and more effective ways of thinking about yourself, and help you manage your anxiety and anxiety.
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Advice

• Chronic anxiety is a learned mental habit, and fortunately it can be corrected.
• Anxiety triggers a "fight or flight" response. Fight it off with your relaxation skills.
• Learn about new strategies and therapies for treating general anxiety disorder.
• Always pay attention to improving your health. This can help reduce pain and suffering a lot.
• Get enough sleep because it helps your body recover.
• Eating nutritious foods helps maintain high energy levels and mental clarity.
• Avoid eating too much sugar as it can cause your blood sugar to spike and then drop quickly. This leaves you mentally and physically exhausted.
• When you feel anxious, talk to someone else. Talking can help release your emotions and gain perspective. The person you want to talk to can give you a new and effective perspective on your problem.

Warning

• Watch out for hidden sugars in processed foods. Read food labels to ensure a low-sugar diet.
• Avoid drinking alcoholic beverages. While it can temporarily reduce anxiety and anxiety, once it dissolves, the alcohol can actually make anxiety worse.
• Avoid smoking. You may think that smoking a cigarette will calm you down, but nicotine is a powerful stimulant that increases anxiety.