Getting anxious now and then is not something out of the ordinary. We all get pressurized about that upcoming exam or presentation. But what happens when you start to feel anxious all the time? Surely that cannot be healthy!
Have you been feeling jittery and anxious a lot lately? Do you get worried about everything easily? Does it become difficult for you to manage your anxiety? If the answers are yes, then there is a chance that you are feeling more than just regular anxiety!
What Is Generalized Anxiety Disorder?
Generalized anxiety disorder is just like common anxiety, except, in this case, you have that sinking feeling all the time. It is an anxiety that does not have any root cause, and you dread every event in your life.
Something as simple as going outside can seem like a big deal. People with GAD can find something worrisome in everything.
What Are The Reasons Of Generalized Anxiety Disorder?
Some people have this disorder since childhood, and some only begin to experience it with the passage of time.
Of course, the primary cause of this anxiety is exposure to stressful situations, but that is not always the case. Sometimes a family history of anxiety can be the root cause.
This is why people who have a history of anxiety in their family should be extra careful, so their anxiety is not triggered.
What Are The Symptoms Of Generalized Anxiety Disorder?
Are you wondering whether you have a generalized anxiety disorder? Just because you have been feeling a little anxious does not mean that you are suffering from GAD.
There are a few signs and symptoms that patients of GAD experience. Have a look at these symptoms and see if you have been experiencing any!
- Feeling worried about something constantly
- Overthinking about every event and thinking about all the worst outcomes
- Inability to concentrate on something
- Viewing every event as threatening
- Feeling restless, not being able to relax
- Feeling like you cannot make the right decision, which prevents you to make any decision at all
- Not being able to distract yourself from a worry that is bothering you
Feeling GAD can be dangerous after a point because then it manifests itself in the form of physical symptoms as well.
- Chest pain
- Fast heart rate
- Inability to catch your breath which can further cause a panic attack
- Shaking or trembling
- Inability to lie still or fall sleep
- Upset stomach (diarrhea or constipation)
How To Deal With Generalized Anxiety Disorder
If you are suffering from a generalized anxiety disorder, you need to take some measures and learn how to deal with it. If you cannot control your anxiety in its initial stages, it can get worse and hinder your ability to function in daily life.
Here are some ways that can help you control your anxiety disorder.
1. Do Regular Exercise
It is no coincidence that the people who exercise are the healthiest. Exercise does not necessarily mean that you have to join a gym.
A lot of people are scared of the idea of committing to exercise because they think it is about joining a gym.
Even though the gym is an excellent option because you get to be with your trainer, everyone does not have the time, money or resources.
Exercise can be anything from going on a run to cycling, to doing some stretches in your backyard. Exercise is something that is meant to keep you active, and the best way to do that is by going out.
While you exercise, you can get some fresh air which is good for people who stay in their office/house all day.
You can reserve any time for exercise according to your schedule, but it is recommended that you do it in the morning.
Waking up early and going on a run can give your day the boost it needs. You will instantly feel a positive change in the rest of your day.
2. Herbal Supplements
You can never go wrong with herbal supplements as they are natural remedies. Long before medicines were made, people used herbs to cure their illnesses, both mental and physical.
Till this day, many people prefer herbs over pharmaceutical medications as herbal treatments have fewer side effects.
You can use herbs in the form of tea, or use them in some other form. The purpose is to calm down your nerves and feel relaxed in a manner that is not risky for your health.
Taking medications for a long period can damage your liver. Also, they can lose their effectiveness with time. With herbs, you won’t have any of those problems.
Lavender, chamomile, valerian root and turmeric are some of the great herbs you can take to treat anxiety.
Numerous research conducted indicates that there are many health benefits of turmeric. It contains an active ingrediant called curcumin that has an antidepressant like effect and can improve depression and anxiety.
Another great option to use kratom. Kratom has been gaining popularity because of its amazing effects. Visit the website to learn more about kratom and its usage!
3. Eat More Healthily!
Food does not only have effects on your physical health. Mental health is also impacted by the food we eat. A misconception about mental illnesses is that we view them as abstract concepts.
Mental illnesses like anxiety are very much real. If you want to fight stress and anxiety, it is your brain that needs to be healthy. How can your brain normally work if it doesn’t get enough nutrition?
If your drinking and eating habits are questionable, you need to bring some significant changes in your life. Quit smoking and drinking.
Those habits are not only destroying your lungs and liver, but also have unhealthy effects on your brain. Nicotine affects your brain, and the calming feelings are only temporary.
If possible, smoking can worsen anxiety symptoms. Eat more vegetables as they have detoxing properties, for example, ginger, lemon, etc.
4. Spend More Time Doing What You Love
You cannot eliminate anxiety from your life, but you can distract yourself. The distractions we are talking about are the healthy habits that can make you feel better.
Every person has his interests and passions. Why not use those passions to your advantage? For example, if you are passionate about painting, get paintbrushes and canvas and start painting.
It doesn’t matter what you draw, the painting will be a source of catharsis for you, and it has been proven by science!
Some people feel more anxious when they are alone. If you feel the same, start going out with your friends and family. Spend your free time doing charity work. This way, you will also be helping other people who need help.
5. Make A Journal
We never pay much attention to the habit of journal writing. Some people write in their diaries as kids, but soon lose their interest because of the busy schedules. However, writing in a journal is a healthy activity that everyone should do.
Fix a diary and write in it every night before you go to bed. Sometimes, there are things you cannot share with anyone because of the fear of judgment. Getting out those toxic thoughts can help you deal with them, and make you feel better.
Another benefit of writing a journal is that most of the times, we are unable to understand why we are feeling a certain way.
Writing in a diary helps you pinpoint the root cause. Once you know what is bothering you, it can be easy for you to form a rational solution to the problem.
6. Get A Pet
Did you know how beneficial a pet can be for you? While you love your cat or dog, that animal also returns the same kind of love to you.
It does not matter if you are a dog person or a cat person; your pet will give you a sense of purpose in your life. Tending to its needs will satisfy you and give you the motivation to keep going. A dog or a cat is not the only option. Some people feel more connected to birds or even fish.
Many patients with anxiety or PTSD are recommended to get pets, at least for some time till they get better. It is better if you get a dog because they are extremely affectionate creatures.
Animals can sense when we are under the weather, and they can try and comfort us. In that we can communicate our thoughts and worries without saying them out loud!
If you are experiencing any or all of the symptoms of GAD that we have mentioned, you should think about ways to control your condition.
Generalized anxiety can affect the quality of your life by hindering your progress in professional/academic life. The tips we have mentioned in our article are super effective.
We recommend that you start bringing these changes in your life now, so you can enjoy life the way you were meant to!References ⌵
- Generalized Anxiety Disorder (GAD) https://www.helpguide.org/articles/anxiety/generalized-anxiety-disorder-gad.htm
- How to Cope With Generalized Anxiety Disorder(2019) https://www.verywellmind.com/how-to-cope-with-generalized-anxiety-disorder-1393164
- Generalized Anxiety Disorder (GAD)(2019) https://www.ncbi.nlm.nih.gov/books/NBK441870/
- Randomized Controlled Trial of Mindfulness Meditation for Generalized Anxiety Disorder. https://www.psychiatrist.com/JCP/article/Pages/2013/v74n08/v74n0807.aspx
- Managing worry in generalized anxiety disorder(2016) https://www.health.harvard.edu/blog/managing-worry-in-generalized-anxiety-disorder-201602179172