Constant Worrying- you may be suffering from Generalized Anxiety Disorder.
A habit of shaking legs, twitching feet, biting lips, are some common indications of a person suffering from Generalized Anxiety Disorder or GAD. Even though people often consider worrying in response to a stressful event as a natural phenomenon, however, there are certain conditions in which constant worrying and apprehensions which do not go away are categorized under GAD by psychologists.
Symptoms and Diagnosis of GAD
GAD can be a challenge to diagnose especially when people believe that they are just “worrying too much”. As a result, only 20% of people who have symptoms of anxiety seek treatment. Women, in particular, are more prone to developing GAD as early as the age of 13.
GAD according to the Diagnostic and Statistical Manual of Mental Disorders 5th edition(DSM5), which outlines criteria for professionals to diagnose GAD and other anxiety disorders lays down certain behavioral and physical symptoms along with excessive worrying as the diagnosis of GAD. The criteria for diagnosing GAD include;
1- Excessive worrying about a variety of events or topics that is persistent and present for at least 6 months,
2- The worry that is experienced is very challenging to control,
3- The anxiety and worry are accompanied by at least three of the physical or cognitive symptoms which include;
- Tiring easily; more fatigued than usual
- Impaired concentration or feeling as though the mind goes blank
- Irritability (which may or may not be observable to others)
- Increased muscle aches or soreness
- Difficulty sleeping (due to trouble falling asleep or staying asleep, restlessness at night, or unsatisfying sleep).
Treatment and coping strategies of GAD
Professional help is recommended if it is difficult to feel any sense of calm, comfort, and reassurance when coping with any worry. Moreover, if stress management strategies are of no avail, it is recommended to seek clinical help. Nevertheless, some common symptoms of GAD can effectively be managed with various coping strategies, certain alterations in lifestyles, and changes in diet.
Bare your soul to someone
At times just talking to someone close to you can help in alleviating anxiety. Often a different perspective in solving a problem that is bothering you for a while could also reduce your anxiety and eventually improve your mental health. People believe that others will not understand their source of anxiety and hence it is futile to share. This is not true. You never know that having a conversation about your challenges may give others space also, to open up about their problems too.
Laughter Therapy
As a saying goes that laughter is the medicine. Indeed, a 2016 study revealed that laughter therapy improves both your immune system and mental health by decreasing the amount of cortisol(a stress hormone) altering dopamine and serotonin levels in the brain. These days online laughter therapy sessions are available on Youtube which can help in reducing your anxiety levels amid Covid-19 lockdowns. Comic books, television, and internet sources are your best friends when needing a dose of laughter.
Practice meditation, mindful yoga, prayer sessions
Anxiety feeds on overthinking. Mindful meditation, deep breathing exercises, yoga sessions, and prayers are all examples of emotional coping strategies for anxiety. By slowing down and focusing on current events rather than worrying about the future and ‘what ifs’, anxiety levels can be lowered remarkably. Making spiritual connections, holding regular prayer sessions, and contemplating the situation as a whole rather than in parts can help in treating GAD.
Eat well, sleep well
We are what we eat. High sugar and processed foods affect levels of insulin in our bodies which in turn affects our moods causing fatigue and restlessness. Having a sound and peaceful sleep at night also aids in lowering down anxiety levels. If facing trouble sleeping at night due to overthinking and intrusive thoughts, try keeping a journal or a ‘gratitude list’ which lists down things, people, or events for which you are grateful in life. This will help in keeping you positive, focus on good things, and thus putting negative intrusive thoughts at bay.
Positive endnote
GAD or anxiety is a common mental condition. Believing that you are alone in having anxieties or intrusive thoughts is a misconception. GAD is a curable condition and often does not even require clinical help. People with chronic anxiety have shown improvements in their lives just by changing the way they think. Start off with being grateful and by practicing a positive attitude. There is no need to lose hope in living. Also, remember that as long as there is life, there is a struggle. It is up to us to make this struggle free of anxiety or let irrational fear overpower us. The choice is ours.
The writer is an academic psychologist with an interest in life, the universe.
