How to Cope With Generalised Anxiety Disorder (GAD)?

Anxiety disorders are one of the most common mental health disorders in the world. It can affect nearly 1 in 5 adults and can cause a wide range of anxiety symptoms, from mild discomfort to full-blown panic attacks. It can cause intrusive thoughts, excessive worry, and even physical symptoms such as chest pain and shortness of breath. 

People with GAD may worry about their health, money, job, or relationships, even when there is no logical reason to do so. This can make GAD debilitating, as it makes it difficult to go about daily life. 

However, there are steps that can be taken to manage the condition and reduce the amount of worry.

10 Practical Tips to Help You Cope With Anxiety

Here are 10 practical tips to help you cope with Generalised Anxiety Disorder:

1. Identify your triggers.

A trigger is anything that can set off your anxiety. It can be an event, experience, or even certain people. For instance, you might feel anxious when you are driving in traffic. In this case, traffic becomes your trigger.

Once you identify your triggers, you can take steps to deal with them better. This is one area where guidance from a therapist can help immensely - they are trained to spot triggers, and can also equip you with coping strategies. 

2. Set realistic goals and make a plan to achieve them.

Goal setting is a very simple yet effective way of combating anxiety. Anxiety can often lead to a self-fulfilling prophecy. Anxious thoughts often lead to negative beliefs about the self (like thinking, “I am way too dumb”). When you have to achieve a goal, like scoring good grades, this might trigger your negative beliefs (like, “I am too dumb to achieve good grades”). This, in turn, makes you anxious and hinders your productivity, preventing you from achieving your goal. 

This is why setting realistic goals for yourself (like, “I will score 25% better grades this time”). You are not only more likely to achieve them, but the confidence boost you get from achieving the goal can also help in completing future goals. 

3. Make time for self-care.

Studies show that anxiety disorder self care is one of the most effective ways to reduce anxiety. This can look like anything, watching your favourite TV show, taking a warm bath, or even drinking your favourite beverage. Self-care is a gift that you give yourself. So, never shy away from keeping some time away for yourself. 

4. Exercise regularly – it’s a great way to release tension and anxiety.

Exercise has a lot more than physical benefits associated with it. Exercising has been documented to reduce anxiety levels considerably, as it not only diverts you from anxious thoughts but also releases endorphins. Endorphins are hormones that help in boosting mood and hence, reduce anxiety. Exercise also reduces muscle tension, which helps with anxiety. 

5. Avoid caffeine, which can make symptoms worse.

It is common practice to lean towards coffee to improve concentration. Coffee contains a stimulant called caffeine, which helps with concentration. However, it has its downsides too. Caffeine can activate your body’s fight or flight response, which tends to make anxiety worse. So, it is important to be mindful of your coffee consumption if you have anxiety. 

6. Practise deep breathing exercises or meditation to calm your mind and body.

Deep breathing and muscle relaxation exercises increase the oxygen supply to your brain, which can help you enter a state of calmness and relaxation. It also takes your attention away from anxious thoughts. 

7. Talk to someone – a friend, family member, or therapist – about what you’re going through.

You might have heard the saying, sharing your burdens can help reduce them. This is the case for anxiety as well. When you talk to someone about your anxious thoughts, they can support you through it and help you calm down by validating your concerns. They can also offer an alternate perspective that you might not have considered. You can also join an online support group, and find anonymous support, useful resources, and guidance from your peers. 

8. Keep a journal to document your thoughts and feelings.

Journaling is a great way to document your thoughts. Studies show that writing down your feelings helps you process them better, helping you calm down during times of distress. Brain scans of people who journal their thoughts show that they are able to regulate or control their emotions better when they journal their thoughts. 

9. Make sure you get enough sleep each night.

Ensuring that you get enough sleep every night is one of the major steps in reducing anxiety. Studies have found that lack of sleep causes increased anxiety. This is because lack of sleep causes the parts of the brain associated with anxiety (the amygdala and the anterior insula) to be more active. Sleeping for an appropriate amount of hours for your age can help with anxiety, and it can also help in calming you down. 

10. Seek professional help if your anxiety is proving to be too much to handle on your own.

Sometimes, anxiety can be too much to deal with all alone. There is no shame in reaching out for help - it is a treatable condition. If your anxiety is interfering with the quality of life you lead, it's important to seek professional help. There are many treatments available that can help you manage your anxiety and live a normal, healthy life.

If you're not sure where to start, ask your doctor for a referral to a therapist or a psychiatrist who specialises in anxiety disorders. There are also many online resources available that can help you get started. A therapist or a psychiatrist can help you deal with your triggers, improve your coping skills, help you calm down when distressed, and more. 

Get in touch with an anxiety expert, today.