What is GAD?

In today’s fast-paced world, worry and stress are common experiences. However, for some individuals, these feelings are more prevalent and longer-lasting. Overwhelming and persistent anxiety can lead to a condition called generalized anxiety disorder (GAD). GAD interferes with daily functioning in all realms of life: home, work, and social interactions.

Let’s explore what GAD is, its signs and symptoms, and how Cognitive Behavioral Therapy (CBT) can help treat it.

What is Generalized Anxiety Disorder?

Generalized anxiety disorder is excessive and uncontrollable anxiety that someone experiences daily without relief. While worrying from time to time is normal, anxiety in GAD persists for at least six months and interferes with daily life. GAD causes someone to worry about a wide range of issues including, but not limited to, health, work, finances, and relationships, even when no obvious problem is present.

The Causes

It’s not clear what causes GAD and why some people develop it while others don’t. However, there are several factors that make someone more prone to developing an anxiety disorder, such as:

• Brain chemistry

• Brain development

• Family history or genetics

• Life experiences

• Personality

The Signs and Symptoms

The symptoms of GAD vary from person to person, but they typically include:

• Excessive worry: Persistent and overwhelming anxiety about different aspects of life, even when there is no apparent reason for concern.

• Physical symptoms: These symptoms include restlessness, fatigue, muscle tension, difficulty concentrating, sleep disturbances, irritability, and other manifestations of stress.

• Emotional symptoms: Feelings of dread, apprehension, or a constant sense of unease are common emotional experiences with GAD.

• Impact on daily life: GAD significantly impacts social interactions, work or school performance, and overall quality of life.

Treatment Options: Cognitive Behavioral Therapy (CBT)

CBT is useful for a variety of mental health conditions and is extremely effective for anxiety disorders. It focuses on changing negative thought patterns and behaviors that contribute to anxiety. Here are some of the ways CBT can help with GAD:

1. Identify Negative Thought Patterns

CBT helps individuals recognize negative and unrealistic thought patterns that fuel anxious thoughts. These kinds of thoughts include catastrophizing (assuming the worst will happen), overgeneralizing (making broad conclusions with little evidence), and mind-reading (assuming you know what others are thinking).

2. Challenging and Restructuring Thoughts

Once these negative thought patterns are recognized, CBT helps you challenge and restructure these thoughts. This can include evaluating evidence to see how realistic the worry actually is, considering alternate explanations of the evidence, and developing more realistic and balanced thoughts.

3. Behavioral Strategies

CBT helps individuals use a variety of behavioral techniques to help reduce anxiety. These techniques will vary based on a person’s needs but may include:

• Relaxation techniques (mindfulness, breathing techniques, and progressive muscle relaxation).

• Behavioral experiments (testing anxious predictions about situations).

• Exposure therapy (identifying situations or experiences that are fully or partially avoided because of the anxiety and slowly building confidence in exposing yourself to them).

• Setting achievable goals to boost confidence.

4. Skill Building

CBT provides individuals with practical skills to manage anxiety in therapy sessions and through homework. For example, you may receive assertiveness training, problem-solving techniques, and communication strategies.

5. Monitoring Progress

Your progress is closely monitored to ensure chosen strategies work and are adjusted when they don’t. Writing is an important part of the journey to help you get thoughts on paper and see what negative patterns emerge. By reframing these thoughts with more accurate and helpful statements, you can begin to change automatic thoughts that cause distress. You work in collaboration with your therapist to make sure you are progressing and also provide support and encouragement to manage anxiety.  

Seek Additional Support

CBT recognizes that our thoughts, feelings, and behaviors are inextricably linked. By challenging thought patterns and maladaptive behaviors, you can reduce anxiety levels and regain a sense of control over your life. But you can’t do it alone. A trained CBT therapist can help you address GAD and loosen its grip. Contact our office today to see how CBT can help.

Read about our Anxiety Therapy in Washington DC and VA.