These symptoms include physical symptoms (muscle tension, body aches, etc.
), behavioral symptoms (procrastination, isolation, etc.
), and emotional symptoms (intrusive thoughts, constant worry, etc.).
Verywell / Cindy Chung
Fortunately, there are various coping styles and strategies that can help you manage all of them.
Effective options include the following.
This leads us to feeling removed from others, our family, and our community.
Finding events to participate in can help foster a sense of belonging and allow us to feel purposeful.
Not only are we keeping our bodies busy, but our minds as well.
Instead of ruminating on worries, social activities give us something else to focus on.
By taking our minds off of our worries, it can provide relief from some GAD symptoms.
This is not true.
Find a trusted person to talk with about your challenges.
Being open about your challenges can also allow other people the space to share their struggles.
A community of people who understand and can offer tips and suggestions for helpful coping strategies can be valuable.
Remember to nurture your longing to have fun and laugh.
Research has found that humor can be an everyday tool to protect against anxiety and promote mental health.
it’s possible for you to find humor in books, on television, or in online sources.
Mindfulness
There are varied practices ofmindfulnessthat can help with anxiety.
Mindful Moment
Need a breather?
Anxiety is influenced by ahost of factorssuch as genetics, neurobiology, family history, and life experiences.
There isno one cause of GADand it is something that many people experience.
Accepting your emotions canimprove your overall emotional health.Identifying the emotions is thefirst of multiple stepsto achieving this.
Keep a Positive Attitude
There is no need to lose hope for better living.
Find inspiration through quotes, verses, music, nature, social connections, etc.
We are surrounded by positive examples of hope and inspiration.
Eat Well
What we put into our bodies can influence how we feel physically and emotionally.
Although foods do not cause anxiety, they can impact our mood.
Exercise helps to boost our endorphins and relieve tension.
The key is to find something you’re able to do regularly.
Try something new or go with an old favorite activity you enjoy.
Any way that you choose to exercise will be of benefit.
Keep a consistent schedule and make a run at incorporate exercise three to four times per week or more.
You may also try massage orprogressive muscle relaxationto help ease muscle tension often experienced with anxiety.
Breathing
Dysfunctional, shallow breathing is one of the common symptoms of anxiety.
This quick, shallow breathing is often accompanied by chest tightness and muscle tension.
In those moments, we often forget to breathe and take rapid, shallow breaths.
Practicing how to takeslow abdominal breathscan help.
Research has shown that breathwork interventions are an effective way to reduce feelings of anxiety.
Problem-Solving
Generalized anxiety disorder is marked by constant worrying.
A more effective way to cope is to engage inproblem-solvingto find solutions.
With repeated exposure, feelings of fear and worry gradually begin to fade.
Learning how to navigate your triggers, reaching out for help, and keeping a positive attitude all help.
Taking care of yourself also involves talking with a professional who can put aplan of treatmentin place.
For more mental health resources, see ourNational Helpline Database.
Mishra AK, Varma AR.A comprehensive review of the generalized anxiety disorder.Cureus.
2023;15(9):e46115.
A systematic meta-review.Eur J Investig Health Psychol Educ.
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2022;8(2):e43.
