Everyone worries; it’s just how wired we are as humans. Our fears are meant to protect us in times of danger. But when that fear becomes generalized anxiety disorder – the uninvited guest that you can’t get to leave even when things “should” feel normal – there likely is an underlying reason that can be managed. Trust me, I know.
Adam and I were first-time parents when we went no contact with our parents. It wasn’t a quick decision; it evolved. Initially, we tried to scale back our communication and set some boundaries. Our parents met our choices with force, threats, and challenges.
My anxiety during that time went from the usual daily worries like what are we going to eat for dinner and am I feeding our newborn the right amount of formula to full-blown relentless apprehension. What if our parents showed up and didn’t leave? What if they called lawyers or made more threats? What if our child becomes traumatized just as we were? What if something happens to Adam? What if something happens to me? I dreaded everything.
I knew it wasn’t just stress. This particular experience lasted for months beyond my social anxiety, which I had coped with for years. Anxiety was a contact companion. You don’t have to go through something as significant as we did to have a similar experience.
The occasional worry can become an overwhelming force that turns daily life into a daily struggle of what-ifs and the fear of the unknown. This level of intensity is Generalized Anxiety Disorder (GAD). Once I realized what this was, I could finally seek out a solution and get back in the driver’s seat.
What is Generalized Anxiety Disorder (GAD)?
GAD is the friend who expects the worst and always hangs out at your place without a heads-up or intention of coming and going. It’s a common condition, not a personal failing. Rather than focusing on a specific fear (like a fear of bugs), GAD is an overarching dread that can cling to any facet of life. It’s exhausting.
GAD can be considered a disability depending on its severity and how much it affects a person’s ability to function on a daily basis. The Americans with Disabilities Act (ADA) recognizes mental health conditions like GAD in the U.S. as disabilities if they substantially hinder work, school, social interactions or other major life activities.
The good news (I guess) is that you’re not alone. Although the disorder can appear at any time in life, it usually strikes in early adulthood (around 30) and mostly in women.
Common Triggers for Over-Worrying
Anxiety can hit randomly. Identifying what triggers your stress responses will help you manage your symptoms. Stress can arise from environmental factors like the following:
- Work Stress: Deadlines and responsibilities can be overwhelming.
- Relationship Dynamics: Even the best relationships can cause stress from conflicts to navigating complexities.
- Financial Struggles: Money worries can be incredibly daunting.
Anxiety isn’t something you can turn off, and it’s not something you did to cause it. It can be as simple as genetics, and it can be as complicated as life experiences, especially trauma. Genetics laid the foundation, and life provided the construction crew. Be kind to yourself; your anxiety is way more than just “being sensitive.”
Triggers can not only impact you mentally, but the anxiety can manifest into physical symptoms as well. GAD takes a severe toll on your body. With your mind on overdrive, it’s no wonder that fatigue, headaches, muscle pain, and that tight feeling in your chest can follow suit. Lifestyle changes and finding healthy tools to break the cycle will give you back your power.
Diagnosis and Treatment Options
It’s important to talk to a healthcare provider if you think you might have GAD. Your provider will help determine if your anxiety is beyond everyday stress and ask questions like how often anxiety happens and how intense they are—and rule out other potential causes. Based on the National Institute of Mental Health, treatment options can include:
- Cognitive Behavioral Therapy (CBT): This option challenges negative thought patterns and replaces them with more balanced ones. CBT can shift your perspective and help you train your brain to question whether the worst-case scenario is likely to happen.
- Acceptance and Commitment Therapy (ACT) helps you embrace hard emotions without letting them run your life.
- Medication: Sometimes, therapy isn’t enough, and that’s completely okay. Medication can regulate your brain’s chemistry or provide short-term relief. The good news is that effective medications are available that can significantly improve your symptoms.
More Information on Medication
Here is a list of the types you could take to treat GAD (Medical News Today):
- SSRIs (Selective Serotonin Reuptake Inhibitors): These meds regulate your serotonin levels to boost your mood and ease anxiety.
- SNRIs (Serotonin and Norepinephrine Reuptake Inhibitors): They target serotonin and norepinephrine to manage stress responses.
- Benzodiazepines: Short-term relief best used as needed due to their potential for dependency.
- Buspirone: A slower, gentler option for long-term management without the same risks as benzodiazepines.
Finding Support
You don’t have to go it alone. Lighten your emotional load with support groups that ‘get’ it. The National Institute of Mental Health (NIMH) offers many resources, including research, clinical trials, and more information. Finding support is a step towards empowerment and conquering your anxiety.
Building a Healthier Lifestyle
Therapy or medication alone will not solve your anxiety completely. A lifestyle shift of your daily habits, routines, and mindset to reduce stress and improve your overall well-being can be very beneficial. Here are some ways you can implement lifestyle changes:
- Exercise: Yoga, walking, or a quick bike ride can burn off that anxious energy and flood the brain with feel-good endorphins.
- Mindfulness: Meditation and deep breathing can keep you tethered to the present and stop the runaway thoughts in their tracks.
- Stress Management: It is crucial to carve out time to relax, pursue creative hobbies, and find ways to dial down stress. Journaling can help you untangle your thoughts and put them into perspective. Breaking down goals into bite-sized pieces will help you feel more empowered.
Conclusion
Managing anxiety is about finding balance, whether it’s knowing when to seek help, when to take action, and when to give yourself some grace. Therapy, medication, or lifestyle changes are just some of the tools. Remember, progress isn’t linear, but every small step counts. You deserve calm, you deserve support, and you deserve peace. Take that next step. Your future self will thank you.
Do you have General Anxiety Disorder?
Please drop us a comment below. You might be interested in our article on C-PTSD and parenting with trauma.
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