Generalized Anxiety Disorder. Etc.

Dear human, thank you for sharing and reaching out. I appreciate you for realising that you have such issues and it’s a major step in your mental health journey. It must have been difficult for you to manage this so far but you’ve done a great job. Generalized Anxiety Disorder is a type of anxiety disorder that makes you worry about anything and everything in life. You’ll be always stuck in a worry cycle and these worry patterns are characterized by negative automatic thoughts such as evaluating and formulating “What-if” scenarios in every situation possible. For example, you’ve mentioned that it is high before any big events like exams or presentations, before these events your thought process would be like, “What if I fail in this exam?” or “What if people judge me while I’m presenting?”, etc. These are some automatic negative thoughts due to which you feel anxious about the upcoming future events. Thus anxiety is thought driven and your physical symptoms like sleep troubles, acidity, numbness in hands and feet would be alleviated when your thought patterns are modified. Some techniques that might help to manage it: 1. Talk to a trusted person about your anxiety, how you feel about it, what do you want to do about it and what could they possibly do to help you. A trusted person beside you during difficult times makes a huge difference rather than being alone. 2. Journaling - Similar to talking, you could write down about your anxiety and create a journal as this is also a form of expression and your journal acts as a good companion during your difficult times. 3. Practise mindfulness - Start gradually by practising it for a shorter time period like 10-15 minutes and later can be manifested into daily activities like mindful bathing, mindful eating, mindful walking, etc. 4. You can start by using 5-4-3-2-1 exercise, that is to be in the present moment and name five things that you can see, four things that you can hear, three things that you can touch, two that you can smell and one thing that you can taste. This helps in focusing on present moment without thinking or being anxious about the future. Hope this helps :)

Please book an appointment with me via practo, as we go about understanding the ways in which your anxiety manifests and healthy ways to manage and cope with it. Hope to hear from you soon - take care.

Hi Few tips are helpful: Talk to Someone Anxiety can lead us to believe that we are alone in our experience and no one will be able to relate. This is not true. Find a trusted person to talk with about your challenges. Share with important people in your life the experiences you are struggling with and don't be afraid to open up conversation. Being open about your challenges can also allow other people the space to share their struggles. Recruit Support Finding a support system is important when we are struggling with anxiety. There are a variety of support resources available, both in-person options and online, that can be of great help. A community of people who not only understand but can offer tips and suggestions for helpful coping strategies can be valuable. Laugh Anxiety tends to rob us of joy and gets in the way of us being able to have fun. Remember to nurture your longing to have fun and laugh. You can find humor in books, on television, or online sources. Taking a moment to laugh and have fun can offer a gentle reminder that the anxiety is not in charge. Emotional Coping Strategies Try these strategies for coping with intrusive thoughts, constant worry or fear, feelings of uncertainty, apprehension, dread, or overwhelm. Mindfulness There are varied practices of mindfulness that can help with anxiety. Using techniques like mindfulness, prayer, and deep breathing can help slow down our anxious processing of thoughts and emotions. By slowing down we are learning to be more present rather than hyper-focused on trying to anticipate and prepare for the future, which is what anxiety makes us focus on, even when there are no threats present. Learn Your Triggers As you practice slowing down and becoming more mindful, it will be helpful for you to pay attention to the situations that seem to trigger your anxiety. Although it won't always be an option to avoid those triggers, being aware of them can help you gain clarity and take steps toward managing stress in those specific situations. Learning cognitive ways to challenge your anxiety can help, such as diffusing anxious thoughts and calming the need to keep asking "what if." Practice Acceptance Remember that anxiety is not something you are experiencing because you are flawed in any way. Anxiety is influenced by a host of factors such as genetics, neurobiology, family history, and life experiences. There is no one cause of GAD and it is something that many people experience. As impossible as it may seem, it can be helpful to learn to accept the journey and embrace it as an opportunity to learn and care for yourself in healthy ways. Accepting your emotions can Improve health Identifying the emotions is the Step to achieving this. Keep a Positive Attitude There is no need to lose hope for better living. Many people challenged with anxiety, such as with generalized anxiety disorder, lead full, productive, and joyful lives. The key is taking time to learn what strategies work well for you, stay connected to others, and remain positive. Find inspiration through quotes, verses, music, nature, social connections, etc. We are surrounded by positive examples of hope and inspiration. Practical Coping Strategies Practical coping can ease physical symptoms like insomnia, digestive troubles, and more. They can help with emotional symptoms as well. Eat Well What we put into our bodies can influence how we feel physically and emotionally. Foods do not cause anxiety, but making good food choices can help us keep our mind and body healthy. Eating things like sugary snacks and processed foods can lead to quick highs and lows in our blood sugar that can influence feelings of restlessness and fatigue. Exercise Moving your body can be a great way to manage stress. Exercise helps to boost our endorphins and relieve tension. 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 try to incorporate exercise three to four times per week or more. You may also try massage or Progressive muscle relaxation to help ease muscle tension that is often experienced with anxiety. Get Enough Sleep According to the Center for Disease Control (CDC), only 1 in 3 adults in the United States get the recommended seven hours of sleep at night. Although it can be difficult to sleep when we experience anxiety, creating a reliable nighttime routine can help us relax and prepare for quality sleep. Things like progressive relaxation, reading, and turning off electronics at least one hour before bed can help you prepare your mind and body for rest. Breathing Shortness of breath can be a common physical symptom of anxiety, along with a tightened chest and muscle tension. In those moments we often forget to breathe and take rapid, shallow breaths. Practicing how to take Slow abdominal breath can help. A Word From Verywell Things to keep in mind as you walk through your journey with generalized anxiety disorder is that you are not alone and you can live a full life. Although anxiety and worry may be an obstacle for you now, and even feel uncontrollable at times, there are resources, trained professionals, and coping techniques available to help. 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 a Plan of treatment in place. Talking with a counselor or other mental health provider on a regular basis can be helpful as well, to know that someone understands your experience and can help you learn to effectively navigate challenges as they arise. Take care :)

Hi Untreated anxiety disorders can lead to extremely negative consequences that can impact a person's entire daily life – they may not be able to work, go to school, or have normal social relationships. So go for treatment Medicine and therapy is required You can consult with me or any psychologist for therapy and counseling online All the best