What is anxiety & how to manage it?

Generalised Anxiety Disorder (GAD) is a common condition characterized by uncontrollable and excessive worry about everyday events, often without any apparent reason. This persistent anxiety can interfere with a person’s daily life and relationships. Individuals with GAD experience unrealistic or disproportionate worry, making it challenging to manage daily tasks and interactions.

People with GAD often experience:

• Persistent nervousness and tension

• Uncontrolled or excessive worrying

• Unrealistic views of problems

• Difficulty tolerating uncertainty

• Problems with sleep, such as difficulty falling or staying asleep

• Avoidance of situations that trigger anxiety

GAD can impair cognitive functions, including:

• Difficulty concentrating or focusing

• Mind going blank

• An inability to control or stop worrying

Physical manifestations may include:

• Restlessness

• Fatigue

• Muscle tension

• Headaches

GAD can be influenced by a combination of factors:

• Genetic Factors: A family history of anxiety or mood disorders increases the likelihood of developing GAD.

• Life Experiences: Stressful incidents such as accidents or the death of a loved one, as well as traumatic experiences like abuse, can trigger GAD.

• Biological Factors: Changes in brain function and neurotransmitter imbalances may be linked to GAD.

• Substance Abuse: Excessive consumption of caffeine, alcohol, or tobacco is associated with higher risk for anxiety disorders.

Preventive measures and strategies include:

• Reducing caffeine intake and avoiding sugary drinks

• Maintaining a balanced diet rich in fruits and vegetables

• Engaging in daily physical activities like walking or yoga

• Planning and organizing to manage anxiety-inducing events

• Recognizing early symptoms and practicing relaxation techniques

• Seeking support from friends, family, or a therapist

Effective management of GAD often involves:

• Psychotherapy: Cognitive Behavioural Therapy (CBT) and Acceptance and Commitment Therapy (ACT) are effective in treating GAD. CBT helps individuals recognize and alter anxious thought patterns.

• Relaxation Techniques: Practices like deep breathing, progressive muscle relaxation, and meditation can help reduce stress and increase mindfulness.

• Medication: In cases where anxiety severely impacts daily life, medication may be prescribed. It is important to discuss any concerns with a doctor to develop a tailored treatment plan.