Generalized anxiety disorder – CBT Kenya

Worrying is a part of life. It’s natural to worry about the stressful things in our lives. But what happens when that worry becomes invasive and persistent? Those with generalized anxiety disorder experience excessive, often unnecessary and unprovoked feelings of anxiety and worry. The stress experienced can center around just about anything. From health, money, school, work or simply getting out of bed.

For example, someone without generalized anxiety disorder may notice that a friend has not answered their text and make a mental note to follow up. Someone with generalized anxiety disorder may see this unanswered text and picture their friend hurt or even dead from an accident. They wonder if their friend is angry with them or does not want to continue their friendship. They are likely to check and recheck their phone constantly until that friend answers the text.

How to cope with generalized anxiety disorder

• Stick to your treatment plan. Take medications as directed and keep therapy appointments. Practice the skills you learn in psychotherapy. Consistency can make a big difference, especially when it comes to taking your medication.
• Take action. Work with your mental health professional to figure out what’s making you anxious and address it.
• Let it go. Don’t dwell on past concerns. Change what you can in the present moment and let the rest take its course.
• When you feel anxious, take a brisk walk or dive into a hobby to refocus your mind away from your worries.
• Socialize. Don’t let worries isolate you from loved ones or enjoyable activities. Social interaction and caring relationships can lessen your worries.
• Join a support group for people with anxiety. Here, you can find compassion, understanding and shared experiences. You may find support groups in your community or on the internet.

Treatment for generalized anxiety disorder

• Be physically active. Develop a routine so that you’re physically active most days of the week. Exercise is a powerful stress reducer. It improves your mood and help you stay healthy. Start out slowly and gradually increase the amount and intensity of your activities.
• Make sleep a priority. Do what you can to make sure you’re getting enough sleep to feel rested. If you aren’t sleeping well, see your doctor.
• Use relaxation techniques. Visualization techniques, meditation and yoga are examples of relaxation techniques that can ease anxiety.
• Eat healthy. Healthy eating such as focusing on vegetables, fruits, whole grains and fish may be linked to reduced anxiety.
• Avoid alcohol and recreational drugs. These substances can worsen anxiety.
• Quit smoking and cut back or quit drinking coffee. Both nicotine and caffeine can also worsen anxiety.

Review

Anxiety is more than just a feeling. It’s the body’s physical “fight” reaction to a perceived threat. Your heart pounds, you breathe faster, your muscles tense up and you feel light-headed. When you’re relaxed, the complete opposite happens. Your heart rate slows down, you breathe slower and more deeply, your muscles relax and your blood pressure stabilizes. Since it’s impossible to be anxious and relaxed at the same time, strengthening your body’s relaxation response is a powerful anxiety-relieving tactic.

Treatment success varies by person, both therapy and medication. It can take a while for these to become effective. If you don’t notice an improvement right away, give it sometime. Your healthcare provider can give you an idea of how long to wait before trying something else. Most likely they will want you to come in for regular follow-ups when you begin a new medication until you reach a type and dose that works well for you.

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