Generalized Anxiety and Excessive Worry
What should I do if I worry too much?
Anxiety and worry: an explanation
It is normal to worry, and in some cases it can even be helpful. We often worry about things that are important to us, such as our finances, our work, or our family, and this worry can potentially help us make good decisions.
However, worry can sometimes be more harmful than helpful. If you experience excessive, uncontrollable, or irrational worry for a prolonged period of time, you may be suffering from generalized anxiety disorder (GAD).
If you are having difficulty controlling your worries and would like to better understand and manage them, the information below about worry and GAD may help.
What is anxiety?
There are many types of anxiety disorders, including generalized anxiety disorder, panic disorder, agoraphobia, and social anxiety. Obsessive-compulsive disorder and post-traumatic stress disorder are conditions related to anxiety disorders. Generalized anxiety disorder (GAD) is the most common anxiety disorder and is characterized by persistent, excessive, and uncontrollable worries about everyday events or activities.
Although most people worry about their family, work, health, or finances, this worry does not interfere with their daily lives. However, people with GAD worry excessively (more than others or “blow things out of proportion”). They know they are overthinking things, that their worry is all-consuming and difficult to control. They worry frequently and about many things. Consequently, GAD can affect their interpersonal relationships, sleep, psychological well-being, and work performance.
People with GAD worry a lot about the future, fear uncertainty, and like to feel in control. Some people “worry about worrying” (e.g., they worry about their health because they fear that their anxiety is harmful). Others believe that worrying helps them succeed, protect themselves, or prevent bad things from happening.
There is a 9% chance that a person will develop GAD at some point in their life. Each year, 3% of the population has GAD. People can develop GAD at any age, but it is most often diagnosed in young adults who say they have always been anxious. GAD affects women more than men.
GAD tends to develop gradually, and its severity fluctuates over time. Some people with GAD are anxious almost all the time, while others alternate between periods of high anxiety and periods with little stress.
What are the signs of generalized anxiety?
Physical Symptoms
- Difficulty falling asleep or staying asleep
- Restlessness and nervousness
- Fatigue
- Muscle tension
- Nausea
- Nervous tension and irritability
Psychological symptoms
- Excessive and persistent worry about many things
- Difficulty controlling worry
- Difficulty concentrating
- Need to be “in control”
- Excessive planning or constant need to write lists
Remember that only a qualified mental health professional can diagnose GAD, and only after a thorough assessment of your personal situation and circumstances. If you are concerned about how you are feeling, don’t hesitate to consult your healthcare provider.
What are the causes of generalized anxiety?
Generalized anxiety disorder (GAD) does not have a single, specific cause. It generally develops from a complex combination of factors, such as genes, personality, and life experiences.
There is strong evidence of the important role of genes in the development of anxiety. Generalized anxiety disorder (GAD) is hereditary, and having a parent, brother, or sister who suffers from anxiety increases your risk of developing it.
Stressful life events also contribute to the development of anxiety and depression. Stressful situations such as unemployment, illness, childbirth, divorce, financial insecurity, moving, retirement, or starting a new job can seriously affect mental health. Persistent interpersonal conflicts, social isolation, and the loss of a loved one or something important can also compromise our well-being.
Your personality style can also influence how you feel. For example, being self-critical or perfectionistic, setting very high standards for yourself, or having a tendency to worry could increase your risk of developing anxiety.
That said, physical illness, substances, and certain medications can have a significant impact on anxiety. For example, infectious mononucleosis, the flu, hepatitis, thyroid hormones, anemia, diabetes, the contraceptive pill, alcohol and other psychoactive substances, or even other medications such as those treating heart disease or blood pressure, can also cause anxiety symptoms.
Did you know?
An explanation for anxiety and depression
Anxiety and depression have similar causes, and some people may experience symptoms of both conditions simultaneously. If you are struggling with both low mood and persistent feelings of worry, tension, and unease, click below to learn more about the relationship between anxiety and depression.
How to overcome generalized anxiety and excessive worry
There are several effective ways to treat GAD, including psychological education, cognitive behavioral therapy (CBT), and medication.
Psychological education helps people learn how anxiety develops and what sustains it. This information is extremely useful for those struggling with anxiety. It provides them with a knowledge base that can help them better manage their disorder. This improved management can then help reduce their feelings of uncertainty and helplessness and increase their well-being. Psychoeducation also helps family members or caregivers support individuals struggling with depression and anxiety.
The most important information an anxious person needs to know is the following:
- GAD is very common.
- It is not a sign of weakness.
- There are several effective treatment options. Appropriate treatment is possible for most people.
- Recovery is the rule, not the exception.
CBT is an excellent treatment for anxiety, either alone or in combination with medication. CBT involves acquiring skills aimed at:
- Combating the negative thoughts that characterize GAD.
- Managing the emotions of fear, guilt, and apprehension common in anxiety
- Resume activities that you may have stopped doing because of your anxiety.
CBT is generally recommended in the following cases:
- The person has found CBT helpful in the past.
- The person wants to play an active role in their recovery.
- The person wants to learn skills to recover and maintain their well-being.
- The person has access to a qualified healthcare provider who specializes in CBT, or is willing to use online CBT.
- The person does not want to take medication or has a medical reason why they cannot take antidepressants.
- The person prefers CBT or online CBT.
- Translated with DeepL.com (free version)
For some people, medication will be the first-line treatment for anxiety. Although these medications are called “antidepressants,” which can be confusing, they can effectively treat anxiety disorders.
Medication is generally recommended for people whose anxiety is very severe and for whom participating in CBT is too anxiety-provoking. Antidepressants are generally not recommended as a first-line treatment for mild anxiety.
Not all antidepressants have the same effects. You may need to try several to find the one that works best for you. Stay in close contact with your prescribing doctor at the beginning of your medication, as side effects can sometimes be difficult to manage.
Here are some things to keep in mind when taking these medications:
- Take your medication as prescribed.
- Do not stop taking it without speaking to the doctor who prescribed it.
- Side effects will decrease as your body adjusts. If they do not decrease or are excessive, talk to your doctor.
- Do not stop taking your medication when you feel better, as your anxiety may return.
What is CBT?
Cognitive behavioral therapy for treating anxiety
Cognitive behavioral therapy, or CBT, is considered one of the leading psychological treatments for anxiety. All our online programs use CBT strategies to alleviate anxiety and depressive symptoms. Click below to find out if CBT can help you overcome your symptoms and improve your well-being.
Self-care strategies for anxiety and stress reduction
Stratégies cognitives
People with GAD often overestimate the likelihood of difficulties and underestimate their ability to overcome them. They are generally prone to negative and self-critical thinking. Cognitive strategies help them identify and challenge these thoughts and learn new, more helpful ways of looking at things. These strategies, in turn, help them feel more confident, resilient, and self-assured.
Behavioral strategies
One of the main characteristics of anxiety is avoidance. Avoidance causes you to miss out on enjoyable or important experiences because of the anxiety those experiences trigger. For example: declining an invitation to a party because you fear being judged, avoiding the outdoors because you are afraid of spiders, or avoiding applying for a job because you fear rejection.
Because avoidance deprives you of opportunities to have fun, connect with others, achieve goals, or overcome fears, it contributes to maintaining anxiety. This is why behavioral strategies target the reduction of avoidance. For example:
- Try activities that push you just a little outside your comfort zone.
- Learn to tolerate the uncomfortable physical symptoms of anxiety, such as nausea and nervousness.
- Reduce behaviors that perpetuate anxiety, such as excessive planning and constantly making lists.
Coping with your anxiety symptoms and excessive worry
When you are worried, ask yourself the following questions:
What is the likelihood of your fear coming true? Would another outcome be more probable? Are you trying to predict what will happen in the distant future? If your fear were to materialize, how would you cope?
Does your worry change the situation? Has your worry prevented an unfortunate event from happening in the past? When you have worried about something else, to what extent has your worry been helpful and has it been fulfilled?
Is there anything more useful you could do instead of worrying, such as engaging in an enjoyable activity or trying to solve the problem?
Interested in learning more?
The program for generalized anxiety
Check out our online program that you can follow at your own pace. It teaches you practical strategies to manage the symptoms of generalized anxiety and help you feel better.