Coping with Generalized Anxiety Disorder (GAD) and Recovery Tips
Consulting your family doctor should be the primary thing if you are suffering from generalized anxiety disorder. Only a physician can determine if the symptoms are due to any other medical condition or are a part of anxiety disorder. If the disorder is diagnosed, it is recommended to visit the mental health professional. The physicians will have knowledge about the disorder entirely as they will be trained in cognitive-behavioral therapy and/or behavioral therapy. They will be open to the use of medications as and when required.
When you go to a mental health professional, you should always be at ease. Once you feel comfortable, you should speak your heart out to the practitioners. A team should be formed and the symptoms must be discussed in a comfortable way. A plan for treating the disorder should be formed when in need which is an efficient way of treating the disorder.
It has to be remembered that the medications cannot be discontinued, once the course is started. Certain drugs must be consumed only under a doctor's supervision. Be sure to consult with the physician before you stop taking the medications. If you observe any significant side effects, the dose of the same drugs will be adjusted.
The cost of the treatment will be covered by most insurance plans, which include health maintenance organizations (HMOs) as well. If you do not have insurance for getting the costs covered, the division of Health and Human Services in your county might be of some help. The Medicaid plan will be able to take care of the cost if you are on a public assistance.
Recovery Tips for Generalized Anxiety Disorder (GAD)
Generalized Anxiety Disorder (GAD) Recovery Tip 1: Learn What is Worry?
Chronic worrying is the foundation of generalized anxiety disorder. It is important to tackle the worries as it has a major role-play in triggering GAD.
You may relate the worries to be coming from outside and from other people. However, they are self-generated. The trigger comes from the external sources, but the internal dialogue keeps on running constantly. When you tend to get worried, you are talking about the fearful events that might occur. You keep on going over the situations very often and try to find ways for dealing with it.
All these situations will keep you under an impression that you are trying to protect yourself from all the stressful situations that are going to occur. Worrying is non-productive and tends to sap your mental energy without offering any solution for the problems.
The easiest way to distinguish between the productive and unproductive worrying is to relate the scenarios. If you are focused on "what if" scenarios, the worrying is non-productive. Once the idea of vague worries is given up, the anxiety can be dealt with in a more productive way. This may involve learning to combat the worries and accepting the uncertainties that are a part of life.
Generalized Anxiety Disorder (GAD) Recovery Tip 2: Exercise Relaxation Techniques
When you are in a relaxed state, your brain does not tend to form a vicious circle of worries. You heart rates lower down and you begin breathing deeply. The blood pressure stabilizes and the muscles in the body also get relaxed. The most powerful tactic for relieving anxiety of to strengthen the relaxation response of the body.
A regular practice will help in strengthening this response skillfully. Try to practice every day at least for 30 minutes. Vulnerability to stress and anxiousness will be reduced if you strengthen the relaxation ability. The relaxation response will become easier as the time passes and will eventually feel natural after regular practice.
- Progressive Muscle Relaxation Technique: The muscle tension can be released with progressive muscle relaxation technique. This involves tensing and releasing various muscle groups in the body.
- Deep Breathing Technique: Anxiety is determined by faster breathing. This may result in various conditions like breathlessness and dizziness, including tingly hands as well as feet. The situation can be brought under control by taking deep breaths from the diaphragm.
- Meditation: The anxiety can be reduced by various meditations. Mindfulness meditation promises a complete relief from stressful situations. With regular practice the area of the brain that is responsible of thinking will stay calm.
Generalized Anxiety Disorder (GAD) Recovery Tip 3: Cool Down Quickly
People suffering from GAD do not know to soothe themselves. Through various techniques, anxiety can be brought under control. The best methods for self-soothing include one or more physical senses like smell, touch, hearing, taste and vision. Try some of these:
- Looking: Go to an art museum and soak in all the beautiful views. This will calm down the triggered thoughts.
- Listening: Listen to music that land softly on the ears. Natural sounds like the chirp of birds, lashing of the waves and the rustle of leaves have the tendency of soothing the mind.
- Smelling: Take a breath of fresh air. Fill the air with your favorite perfume or light aromatic candles.
- Tasting: Savor each bite of your favorite meal. Enjoy a beverage that you like the most. Cook a meal if possible to keep your mind busy.
- Touching: Get a soothing massage. Spend some time with the pets. Indulge in a bubble bath or cuddle inside a blanket.
Generalized Anxiety Disorder (GAD) Recovery Tip 4: Change in Lifestyle
The symptoms of GAD can be kept at their minimal levels with a balanced lifestyle. Commit to certain lifestyles that will reduce the anxiety symptoms.
Change to Healthy Eating Habits:
Begin the day with the right portion of breakfast and continue taking small meals. A lower blood sugar level can also make you feel irritable and anxious. Consume plenty of complex carbohydrates like fruits, whole grains and vegetables. They help in boosting the level of serotonin in the brain.
Skip Caffeine and Sugar:
Do not consume caffeinated drinks as it interferes with sleep and can increase anxiety as well. Control your sugar cravings as too much of it can make you feel drained emotionally as well as physically.
Regular exercises like aerobics can keep the anxiety levels under control. It gives maximum relief in case of generalized anxiety disorder (GAD). It also boosts mental and physical energy as well as enhances the release of endorphins, which make you feel good.
Resist Alcohol and Nicotine:
Alcoholism can lead to alcohol abuse and addiction. Drinking alcohol may be a temporary source for reducing anxiety, but the effect fades away when it wears off. Nicotine is a strong stimulant and smoking cigarettes often results in increased levels of anxiety.
Get Enough Amount Of Sleep:
Worry and anxiety will surely cause insomnia as the thoughts keep on bugging a person's mind. Lack of sleep also contributes to anxiety. When you do not get enough sleep, the body loses the ability to handle stress. When you get enough rest, a strong emotional balance is maintained in the body. This stands as an important factor in tackling anxiety and worries.
How Long does it Take to Recover From GAD?
Recovering from generalized anxiety disorder does not involve any quick fixes or magic potions. The more you learn to handle the uncertainties, the less anxious you will feel. "Change in perception" will help in the long run. Think of anxiety as a part of your daily routine rather than a disorder. If you force yourself to recover from it, it will tend to make you more anxious. Re-thinking only makes the situation worse and hence, it should be avoided.
See anxiety as something that has no-control over you. Forget the past and all the related instances. Keep practicing the meditation and find what feels good. Be positive and you will ultimately find a way to leave that disorder behind.