What is Generalized Anxiety Disorder?
"I just dread being alone at night. I don't know why, but I
do......"
"My thoughts won't shut off. They're constantly running, making
me worry, worry, worry......"
"Will I ever be my old self again?"
"I can't remember ever feeling relaxed and calm....What would
that be like?"
"I'm always on edge....."
"I hate having to go to work anymore. I haven't always been this
way....."
Generalized anxiety disorder is a relatively common anxiety
problem, affecting 3-4% of the population, that turns daily life
into a state of worry, anxiety, and fear. Excessive thinking and
dwelling on the "what ifs" characterizes this anxiety disorder.
As a result, the person feels there's no way out of the vicious
cycle of anxiety and worry, and then becomes depressed about
life and the state of anxiety they find themselves in.
Generalized anxiety usually does not cause people to avoid
situations, and there isn't an element of a "panic attack"
involved in the prognosis, either. It's the thinking, thinking,
thinking, dwelling, dwelling, ruminating, ruminating, and
inability to shut the mind off that so incapacitates the person.
At other times, thoughts seem almost non-existent because the
anxious feelings are so dominant. Feelings of worry, dread, lack
of energy, and a loss of interest in life are common. Many times
there is no "trigger" or "cause" for these feelings and the
person realizes these feelings are irrational. Nevertheless, the
feelings are very real. At this point, there is no "energy" or
"zest" in life and no desire to want to do much.
This emotional fear and worry can be quite strong. If a loved
one is ten minutes late, the person with generalized anxiety
fears the very worst -- something's dreadfully wrong (after all,
they're ten minutes late!), there's been an accident, the
paramedics are taking the person to the hospital and his
injuries are just too critical to resuscitate him....."Oh, my
God!.....WHAT AM I GOING TO DO?" Feelings of fear and anxiety
rush in from these thoughts, and the vicious cycle of anxiety
and depression runs wild.
Some people with generalized anxiety have fluctuations in mood
from hour to hour, whereas others have "good days" and "bad
days". Others do better in the morning, and others find it
easier at the end of the day. These anxiety feelings and moods
feed on themselves, leading the person to continue in the
pattern of worry and anxiety -- unless something powerful breaks
it up.
Physical manifestations of generalized anxiety may include
headaches, trembling, twitching, irritability, frustration, and
inability to concentrate. Sleep disturbances may also occur.
Elements of social phobia and/or panic may sometimes be present,
such as high levels of self-consciousness in some situations,
and fear of not being able to escape from enclosed spaces.
It is also common, but not universal, for people with
generalized anxiety to experience other problems, such as a
quickness to startle from it, a lack of ability to fully relax,
and the propensity to be in a state of constant motion. It is
difficult for some people with generalized anxiety to settle
down enough to have a quiet, reflective time where they can calm
down, relax, and feel some peace and tranquility. Strategies to
peacefully calm down and relax are one part in overcoming this
problem.
Normal life stresses aggravate generalized anxiety. The person
who typically performs well at work and receives a sense of
accomplishment from it, all of a sudden finds that work has
become drudgery. If work is perceived as a negative environment,
and the person no longer feels fulfilled, then considerable
worry takes place over these situations. As a result, the
anticipatory anxiety about going to work can become quite strong.
Generalized anxiety has been shown to respond best to
cognitive-behavioral therapy, an active therapy that involves
more than just talking to a therapist. In CBT, the person
gradually learns to see situations and problems in a different
perspective and learns the methods and techniques to use to
alleviate and reduce anxiety. Sometimes medication is a helpful
adjunct to therapy, but for many people it is not necessary.
Research indicates that generalized anxiety is fully treatable
and can be successfully overcome over the course of about three
to four months if the person is motivated and works toward
recovery.
Generalized anxiety must be chipped away from all sides and that
is what CBT is designed to do. No one has to live with
generalized anxiety disorder......treatment for GAD has been
shown to be both effective and successful.
Please seek a therapist who understands anxiety and the anxiety
disorders. Remember, that just because a person has a degree
behind their name, does not mean they understand and can treat
an anxiety disorder. Feel free to ask questions of any
professional and make sure your therapist understands and knows
how to treat generalized anxiety. It is usually a good idea to
see a specialist in this area (they don't charge more), but they
do have a practice that is geared toward the anxiety disorders.
Generalized Anxiety Disorder (GAD) is characterized by 6 months
or more of chronic, exaggerated worry and tension that is
unfounded or much more severe than the normal anxiety most
people experience. People with this disorder usually expect the
worst; they worry excessively about money, health, family, or
work, even when there are no signs of trouble. They are unable
to relax and often suffer from insomnia. Many people with GAD
also have physical symptoms, such as fatigue, trembling, muscle
tension, headaches, irritability, or hot flashes.
Fortunately, through research supported by the National
Institute of Mental Health (NIMH), effective treatments have
been developed to help people with GAD.
How Common is GAD?
About 2.8% of the U.S. population (4 million Americans) have GAD
during a year's time.
GAD most often strikes people in childhood or adolescence, but
can begin in adulthood, too. It affects women more often than
men.
What Causes GAD?
Some research suggests that GAD may run in families and it may
also grow worse during stress. GAD usually begins at an earlier
age and symptoms may manifest themselves more slowly than in
most other anxiety disorders.
What Treatments Are Available for GAD?
Treatments for GAD include medications and cognitive-behavioral
therapy.
Can People with GAD Also Have Other Physical and Emotional
Illnesses?
Research shows that GAD often coexist with depression, substance
abuse, or other anxiety disorders. Other conditions associated
with stress, such as irritable bowel syndrome, often accompany
GAD. Patients with physical symptoms such as insomnia or
headaches should also tell their doctors about their feelings of
worry and tension. This will help the patient's health care
provider to recognize that the person is suffering, from GAD.
Anxiety & Sleep
Sleep - is a basic human need at any age, as essential for good
health as a proper diet and regular exercise. A good night's
sleep refuels the body's energy, gives our active brains a rest,
and puts us mentally in a better mood.
One of the greatest frustrations we all face at some point is
not being able to fall asleep. We toss and turn, worry about the
next day's activities.
Anxiety & Sleep
National Sleep Foundation
Sleep for Kids
Drowsy Driving
Clock and count how many minutes we have left before morning.
For many, though, insomnia is much more than a one-night
annoyance. Insomnia is the clinical term for those who have
trouble falling asleep, difficulty staying asleep, or waking too
early in the morning. Caused by a multitude of physical and
emotional problems, insomnia can be diagnosed as short-term or
long-term, depending on when the patient feels that the loss of
sleep is a problem.
For individuals with an anxiety disorder, insomnia closes the
loop on a vicious cycle of symptoms that can exacerbate these
disorders. Many of the culprits that prey on anxiety sufferers -
excessive stress, persistent worry, obsessive thoughts,
gastrointestinal problems, and nightmares - also rob them of
their precious sleep. In addition, certain antidepressants often
prescribed for the treatment of an anxiety disorder can cause
sleep difficulties.
Conversely, research has shown that chronic sleep problems are
associated with an increased risk of anxiety, depression and
reduced quality of life. Sleep disorders such as sleep apnea,
narcolepsy, and restless leg syndrome also interfere with good
sleeping habits, thereby contributing to the possibility of
mental impairment. The vicious cycle continues.
Whether sleeplessness creates the anxiety, or the disorder
causes the insomnia, the risks of inadequate sleep go way beyond
just being tired. Skipping the necessary hours of sleep can
result in many negative consequences including, poor work or
school performance, increased risk of injury, and poor health,
as well as, impaired judgment and bad moods. In children, sleep
disorders are linked to learning problems, slow growth,
bedwetting and high blood pressure.
Dos & Don'ts for Sleeping Soundly
The National Sleep Foundation (NSF) recommends an average of
seven to nine hours of sleep each night for most adults and even
more for children and adolescents. Yet, nearly 25% of adults in
America (47 million people) don't even get the minimum amount of
sleep they need to be fully alert the next day. To manage
anxiety symptoms, and to ensure good health, make sleep a
priority for you and your family. Here are some tips from the
NSF to enjoying better sleep:
Dos
Make time for sleep. Block out seven to nine hours for a full
night of uninterrupted sleep.
Establish a regular bedtime routine for children that includes
15 to 30 minutes of calm, soothing activities.
Set the stage for a good night's sleep. Make sure your bedroom
is cool, dark and quiet. Get into bed only when you are sleepy.
If you don't fall asleep within 15 minutes, get out of bed, go
to another room, and do something you find relaxing.
Talk to your doctor if you have sleep problems. A doctor can
discuss with you about the number of prescribed and herbal sleep
remedies available. Sweet dreams!
Don'ts
Engage in stimulating activities right before going to sleep.
Watch TV or use the computer before going to bed. Eat or drink
before bedtime.
Exercise within three hours before you want to fall asleep. The
ideal time to work out is early afternoon, because about 5 to 6
hours later your body temperature will drop and this will help
you sleep better.
Consume large amounts of caffeine, like soda and chocolate. Use
nicotine products. Nicotine is a stimulant.