Although becoming anxious is very normal and all of us become anxious at some time in our life. but a generalized anxiety disorder is quite different from normal anxiety. When your worries and fears constantly interfere with your ability to function in everyday life, it can be termed generalized anxiety disorder. People with GAD worry uncontrollably and have a feeling of intense anxiety and nervousness about common situations and occurrences. This condition is also sometimes known as chronic anxiety neurosis.

Generalized anxiety disorder is both mentally and physically exhausting as it drains your energy, interferes with your sleep, health, and overall well-being. Although the anxiety in GAD is less intense than panic attacks, it may leave you with a long-lasting feeling of fear and uneasiness. Thus, making it extremely difficult to live a normal life and feel relaxed.

Signs and symptoms of GAD

The symptoms of GAD may vary from person to person. The symptoms can even become worse at times of stress and physical illness. Below discussed are the most common behavioral, physical and emotional symptoms that are faced by most people with GAD.

Emotional symptoms

• Constant and uncontrollable worries and fears

• Fear for the future; you try to know what will happen in your future

• Intrusive thoughts

• Decision making problem

• Inability to concentrate and relax

Physical symptoms

• Pains and aches

• Sleep disorder

• Avoiding situations that makes you anxious

• Feeling of restlessness

• Digestive issues like diarrhea and nausea

• Excessive sweating

• Frequent urination

Behavioral symptoms

• Avoiding socializing and speaking in public

• Spending excessive time in completing simple tasks

• Trying to be perfect and redoing things

• Switching between tasks and leaving it in between due to lack of concentration

• Depending on others for approval and reassurance

• inability to relax and enjoy spending quiet time alone

Ways to cope with GAD

Below discussed are the most effective ways to cope with the symptoms of generalized anxiety disorder. a change in lifestyle and learning a few ways to calm your constant anxiety can help you live a better life with reduced feelings of anxiety and discomfort.

Get involved with other

Although it’s very common to pull yourself away from society when you feel anxious, doing the exact opposite can help. Making oneself busy with other people not only helps keep our bodies busy but it helps engage our mind too. As a result, the constant worries and negative thoughts going on in your mind may reduce. Besides, talking to a trusted person and sharing your feelings can help you feel more secure and less anxious.

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Practice relaxation techniques

Practicing relaxation techniques like deep breathing, progressive muscle relaxation, mediation, getting sufficient sleep, right eating, avoiding the intake of alcohol and nicotine, etc can help ease anxiety. A few of these techniques are discussed below.

Deep breathing

When you are anxious, you may feel shortness of breath accompanied by light-headedness, dizziness, tightened chest, and muscle tension. In such situations, deep breathing through the diaphragm can help you calm by reversing the symptoms.

Get enough sleep

Anxiety and sleep disorders are interrelated to each other. People who are anxious and constantly worry about things, often spend sleepless nights. At the same time when someone doesn’t get sufficient sleep, it contributes to anxiety. Thus, both sleep deprivation and anxiety are interrelated to each other. Therefore, trying to get good sleep at night by changing your daytime and bedtime habits can help ease anxiety.

The bottom line

Anyone of us may have GAD, but the most important thing that one must keep in mind is, you are not alone. Anxiety, although interferes with your daily life but learning the ways to cope with GAD can help ease the symptoms in due course of time.