Generalized Anxiety Disorder (GAD)
Excessive anxiety and worry about various activities or events, occurring more days than not for at least 6 months.
Prevalence: 3.1% of U.S. adults, 5.7% lifetime prevalence (NIMH)
Common Symptoms
- Excessive worry that's difficult to control
- Restlessness or feeling on edge
- Being easily fatigued
- Difficulty concentrating or mind going blank
- Irritability
- Muscle tension
- Sleep disturbance
- Racing heart or palpitations
- Shortness of breath
- Trembling or shaking
- Sweating
- Nausea or abdominal distress
- Dizziness or lightheadedness
- Hypervigilance
- Anticipatory anxiety
Risk Factors
- Family history of anxiety
- Shy or behavioral inhibition in childhood
- Negative life events
- Female gender (2x risk)
- Other mental health disorders
- Chronic medical conditions
- Substance use
Treatment Approaches
- Cognitive Behavioral Therapy (CBT) - First-line
- Acceptance and Commitment Therapy (ACT)
- Mindfulness-Based Stress Reduction (MBSR)
- Intolerance of Uncertainty Therapy
- Relaxation training
- Worry exposure
- Medications: SSRIs, SNRIs, or buspirone
- Benzodiazepines (short-term only)
- Applied relaxation
Self-Help & Natural Approaches
- Regular exercise (especially aerobic)
- Deep breathing exercises (4-7-8 breathing)
- Progressive muscle relaxation
- Mindfulness meditation
- Yoga
- Limit caffeine and alcohol
- Regular sleep schedule
- Time management strategies
- Journaling worries
- Challenge catastrophic thoughts
- Grounding techniques (5-4-3-2-1)
- Schedule "worry time"
- Nature exposure
- Social connection
- Limit news/social media
- Massage therapy
- Aromatherapy (lavender)
- Biofeedback
- Guided imagery
- Tai chi
When to Seek Professional Help
- Worry interferes with daily life
- Physical symptoms are distressing
- Avoiding situations due to anxiety
- Sleep problems persist
- Using substances to cope
- Impact on relationships or work
- Symptoms present for 6+ months
- Co-occurring depression
- Quality of life significantly reduced
Crisis Resources
- 988 Suicide & Crisis Lifeline
- Crisis Text Line: Text HELLO to 741741
- SAMHSA National Helpline: 1-800-662-4357
- Anxiety and Depression Association (ADAA): resources at adaa.org
This information is for educational purposes only and is not a substitute for professional medical advice, diagnosis, or treatment.