Generalized Anxiety Disorder – GAD

3 Ways GAD Sufferers Can Reduce Anxiety

GAD, or Generalized Anxiety Disorder, can be difficult to manage. Everyone experiences anxiety to some degree each day, but those with GAD feel a heightened sense of fear and, in some cases, panic. These anxious feelings are often unprovoked. If you have GAD, you may worry excessively about money, health or career issues. In other cases, GAD sufferers feel anxiety for no apparent reason. Learning how to manage GAD can be a challenge, but it’s not an impossible feat.

•           Get Acquainted with Fear

When you start feeling anxious or fearful, what is your first instinct? If you’re like most people, your first instinct is to push those feelings aside or run away from them, so to speak. This only exacerbates the problem by creating yet another layer of fear. Instead of panicking and pushing those feelings aside, embrace fear. Accept those uncomfortable feelings and just be with them. You will soon find that the anxiety and fear quickly fade away and the “fear of fear” will diminish over time.

•           Just Breathe

GAD sufferers are quite familiar with the phrase “just breathe.” While you may roll your eyes each time you hear, breathing can have an immense effect on your emotions. When you are calm and relaxed, you breathe deeply and evenly. Your blood pressure returns to normal and your immune system starts working more efficiently. By mimicking this breathing pattern, your body will start to transition into a more relaxed mode.

Deep breathing exercises can help you overcome a panic or anxiety episode quickly. The great news is that these exercises can be performed anywhere and at any time. Simply close your eyes, take a deep breath in through your nose and expand your belly. Pause for a minute and slowly exhale. Deep breathing will trick your mind and body into believing you are in a safe environment where there’s nothing to be fearful of.

•           Contemplate Your Anxiety

Many people with GAD are unsure of what the root cause of their anxiety is. This may be because they are fearful of exploring their emotions, or they may go to extremes to push their anxiety away. Whenever you feel anxious, start asking yourself questions.

•           Why am I feeling this way?

•           What is going on in my life right now that may be causing me to feel anxious or worried?

•           Have I gotten enough sleep?

•           Is my diet filled with stimulants, like caffeine and sugar?

Many people who suffer with GAD find that deep breathing exercises, counseling and a change of diet can really improve their symptoms. Using the three tips above can help you reduce your anxiety while you work on overcoming GAD.

I have been working with people who experience chronic anxiety for many years.  Talking with a therapist can be very helpful to gain peace of mind, more control of your life and an improvement in your relationships.  Please feel free to call me at 858-481-0425 for a free 15 minute telephone consultation.

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