Generalized anxiety disorder (GAD) – When worry never leaves.

Feeling worried sometimes is a natural part of life, but for people with Generalized anxiety disorder (GAD), the worry is intense, persistent, and difficult to control. Thoughts jump from one concern to the next, from health to finances, work, and relationships. Often, the worry feels overwhelming, even when there is no clear reason to be anxious.

If you find that your worry affects your daily life, well-being, or relationships, it might be a good idea to seek help. GAD is treatable, and with the right support, you can break the cycle of worry and regain balance in your everyday life.

What is generalized anxiety disorder (GAD)?

With GAD, thoughts often revolve around “what if?” scenarios and worst-case outcomes, even in situations others might not find problematic. There is usually a feeling that you must be prepared for the worst, which leads to both mental and physical symptoms.

Unlike specific phobias or panic disorder, GAD involves a more diffuse worry. It’s not focused on a single event or situation but can concern anything from health and finances to social relationships and the future.

Symptoms of generalized anxiety disorder.

GAD affects both the mind and body. Common symptoms include:

Mental symptoms:

• Persistent worry — thoughts constantly revolve around potential problems and risks, even when there’s no obvious cause.
• Difficulty letting go of anxious thoughts — even when you know the worry is exaggerated, it feels impossible to relax.
• Irritability and restlessness — feeling on edge and struggling to unwind.
• Avoidance behavior — many with GAD begin to avoid situations that trigger anxiety, which can impact work and relationships.

Physical symptoms:

• Heart palpitations and muscle tension — the body is often in a constant state of alert.
• Sleep difficulties — trouble falling asleep or waking up during the night with anxious thoughts.
• Digestive problems and headaches — prolonged stress can affect digestion and cause tension headaches.
• Fatigue and exhaustion — constant worrying drains energy and can lead to burnout.

What causes generalized anxiety disorder?

The cause of GAD is often a combination of factors rather than a single reason. Some common risk factors include:

1. Genetics.

Having close relatives with anxiety disorders may increase your likelihood of developing GAD.

2. Life experiences.

Prolonged stress, repeated setbacks, or traumatic events can raise the risk of GAD.

3. Chemical imbalances in the brain.

Neurotransmitters that regulate stress responses may be out of balance in people with GAD.

4. Personality and thought patterns.

Certain traits, like high sensitivity to worry and a need for control, can increase the chance of developing GAD.

How does GAD affect the body?

In GAD, the brain and nervous system are often overactivated, interpreting the body as if it’s constantly under threat. This causes the heart to race, breathing to become shallow, and muscles to stay tense.

• Amygdala and prefrontal cortex: The amygdala is the brain’s “alarm system” triggering worry responses, while the prefrontal cortex helps calm us down. In GAD, the balance between these is disrupted.
• HPA axis: This brain circuit controls stress responses and cortisol production. Excessive activity in the HPA axis keeps the body in a constant state of readiness, leading to ongoing feelings of anxiety.

Treatment for generalized anxiety disorder.

Several effective treatments exist for GAD. The most common include:

Cognitive Behavioral Therapy (CBT).

Helps you identify and change negative thought patterns that fuel anxiety. Working with a therapist, you learn to reframe catastrophic thinking and manage worry more constructively.

Acceptance and Commitment Therapy (ACT).

Focuses on accepting anxiety and worry without letting it control your life. Instead of fighting the anxiety, you learn to live with it and focus on what matters most to you.

Psychodynamic Therapy (PDT).

Helps uncover the root causes of your anxiety, often linked to past experiences or relationships. The goal is to create self-awareness and long-term changes in how you handle worry.

Medication.

In some cases, medications like SSRIs (selective serotonin reuptake inhibitors) or other anxiolytics can complement therapy.

What can you do yourself to manage GAD?

Besides therapy, there are several ways to cope with GAD daily:

• Exercise regularly to release endorphins and reduce stress.
• Practice relaxation techniques like breathing exercises, mindfulness, and meditation.
• Limit caffeine and alcohol, as these can worsen anxiety symptoms.
• Maintain good sleep habits and routines for proper rest.
• Seek support by talking to someone you trust about your worries.

When should you seek help?

If your worry affects your daily life, relationships, or ability to work, it might be time to contact a therapist. GAD can feel overwhelming, but effective treatments can help you regain control over your life.

Understand your anxiety and worry better.

Wondering if your feelings are normal worry or something more? The GAD-7 anxiety test, used in healthcare, can help clarify. Based on your answers, the test assesses your anxiety from minimal to severe. It’s a useful first step to understand whether you can manage your anxiety yourself or if professional support could benefit you.

Take the anxiety test here.