5 Ways to Cope With GAD (Generalized Anxiety Disorder)

5 Ways to Cope With GAD (Generalized Anxiety Disorder)

The biggest challenge for people with Generalized Anxiety Disorder (GAD) is to cope with persistent anxiety and other physical symptoms. GAD is characterized by excessive anxiety about everyday life events for no particular reason.

Common physical symptoms include muscle tension, rapid heart rate, body aches, etc. people also find it hard to control emotional symptoms, such as constant worry, intrusive thoughts, and imagining negative scenarios. While antidepressants are considered an effective treatment, people nowadays are shifting to other natural ways of coping with anxiety.

Considering the same, we’ve shared seven ways you can deal with generalized anxiety disorder and enjoy your life.

 

#1 Practice Breathing and Relaxation Techniques

Practicing deep breathing exercises is a great way to reduce stress and anxiety. Some of the common breathing techniques for anxiety patients include alternate-nostril breathing, belly breathing, box breathing, and mindful breathing.

A study by The American Institute of Stress suggests that 20 to 30 minutes of belly breathing (abdominal breathing) each day can reduce stress levels by a significant amount.

 

#2 Keep Yourself Busy

One of the most common symptoms of GAD is the inability to control negative thoughts. By keeping yourself busy most of the time, you can prevent your mind from falling into the trap of overthinking.

This is because when your mind is free, it automatically finds ways to follow the same pattern, and you become helpless to control your thoughts. So, if you’re struggling with GAD, try to keep yourself engaged in things that demand your utmost attention, and hence your mind will be occupied somewhere else.

 

#3 Acknowledge Your Triggers

As you practice mindfulness, you will find it easier to pay attention to things and situations that trigger your anxiety. Instead of running away from your symptoms, try to acknowledge your triggers and pay more attention to them.

You could engage in self-talk and ask yourself the worst-case scenario of what’s troubling you. When you do that, you would realize there’s no real fear, but it’s your just thoughts that are making you feel anxious.

 

#4 Try CBD

According to the National Institute on Drug Abuse (NIDA), consistent treatment of CBD has been shown to relieve behavioral and physiological symptoms associated with GAD.

CBD, or cannabidiol, is a cannabis compound that enjoys a heavy following for its anxiolytic and analgesic properties. People here in America use CBD oil to get quick relief from anxiety and anxiety-induced insomnia.

 

#5 Exercise Everyday

Exercising is another activity that can divert your mind from falling into the anxious zone. When you exercise, your body releases endorphins (the body’s natural painkillers) which help relieve muscle tension and improve your mood.

Now, to exercise, you don’t necessarily need to lift weights in the gym; rather, you can engage in any form of exercise that makes your heart rate go up. Aerobics, Zumba, yoga, dancing, and sports are some examples.

 

Bottom Line

Living with generalized anxiety disorder comes with a set of physical and emotional challenges. Constant worry and negative thoughts can hamper your quality of life.

Hence, adopt these simple yet effective lifestyle changes into your routine to manage your anxiety and live a stress-free life