Living with Generalised Anxiety Disorder (GAD)

Anxiety is a normal part of life, but for those with Generalised Anxiety Disorder (GAD), worry isn’t just an occasional visitor—it’s a constant, overwhelming presence. “According to the National Institute of Mental Health (NIMH), GAD is characterised by excessive worry that is difficult to control.”It’s not just stress before a big event or nervousness about an important decision. GAD is when worry shifts into overdrive, making even ordinary, everyday situations feel like potential disasters.

People with GAD don’t just worry about one thing—they worry about everything: work, relationships, health, finances, the future, and even things that might never happen. The anxiety doesn’t stop when a problem is solved; it simply latches onto the next possible issue. It’s like a radio stuck on full volume, playing a soundtrack of “what-ifs” and worst-case scenarios, even when there’s no real reason for concern.

This constant state of worry takes a toll. The body remains tense, the mind is restless, and sleep becomes a nightly battle. It can feel impossible to relax, as if being “too calm” might mean missing something important or letting your guard down. The exhaustion is more than just physical—it’s mental and emotional burnout from the never-ending cycle of fear and doubt.

Who Does Generalised Anxiety Disorder Affect?

Research suggests that GAD is more commonly diagnosed in women than men, a trend seen across most anxiety disorders. Lilienfeld et al. (2019) found that some individuals struggling with GAD turn to alcohol or drugs in an attempt to ease their symptoms, though this can often lead to more challenges in the long run. Barlow (2002) suggests that GAD may be a foundational anxiety disorder, from which others—such as panic disorder or social anxiety—develop over time.

Many people with GAD also experience physical symptoms like:

• Muscle tension
• Headaches
• Stomach issues
• Fatigue

The nervous system stays on high alert, making it hard to focus or feel present. It can feel like being trapped in a loop where your mind races ahead while your body struggles to keep up.

Managing Generalised Anxiety Disorder: It’s Possible

Living with generalised anxiety disorder can feel like an uphill battle, but GAD is treatable. Understanding the nature of the disorder is the first step. With the right support, tools, and strategies, it’s possible to break the cycle of fear and regain a sense of control.

5 Steps to Begin Managing Generalised Anxiety Disorder

GAD thrives on a cycle of excessive worry. Learn to identify anxious thoughts and question their truth. Ask: Is this worry based on fact or fear?
CBT (Cognitive Behavioural Therapy) offers effective strategies to reframe anxious thinking.

Mindfulness brings your focus back to the present, disrupting anxiety’s pull into the future. Techniques like:

• Deep breathing
• Body scans
• The 5-4-3-2-1 method
  can reduce anxious spiralling and restore calm.

Regular exercise, good sleep hygiene, and balanced nutrition are essential. Movement helps regulate mood, and rest reduces emotional reactivity.
Avoid excessive caffeine and alcohol, as both can worsen symptoms of generalised anxiety disorder.

A therapist, especially one trained in CBT, can provide structured support. In some cases, medication may be helpful as part of a broader plan.
You don’t have to manage GAD alone.

GAD often makes you feel isolated. Reach out to friends, family, or support groups. Talking about your experience with people who understand can ease the burden and help you feel seen.

Final Thoughts: You’re Not Alone

If you live with generalised anxiety disorder, know this: you’re not broken, weak, or “too sensitive.” You’re navigating a real condition that affects every part of life, and it is possible to heal.

With support, education, and the right tools, you can quiet the worry, reconnect with the present, and find moments of peace again.

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If this resonates with you, know that you’re not alone. Anxiety may try to dictate your life, but with the right support, you can take back control—one small step at a time.

Disclaimer: The information provided in this article is for educational and informational purposes only and is not intended as a substitute for professional medical or psychological advice, diagnosis, or treatment. If you are experiencing significant distress or believe you may have social anxiety disorder, please consult a qualified mental health professional for personalised support.