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.