Generalised Anxiety Diorder

(GAD)

Have you been experiencing excessive worry?

Are you often restless and on edge?

Do you find it difficuly to control your worry?

What is generalised anxiety disorder (GAD)?

Generalised anxiety disorder (GAD) is a mental health condition characterised by excessive, ongoing worry and anxiety about a variety of topics, events, or activities that you find it difficult to control the worry.


What are the most common symptoms of GAD?

It's important to note that everyone experiences anxiety differently, and not everyone with GAD will experience all of these symptoms. The symptoms of GAD may include:

  • Constant worry and anxiety, even when there is little or nothing to provoke it

  • Difficulty controlling or reducing worry

  • Restlessness or feeling on edge

  • Difficulty concentrating or mind going blank

  • Irritability

  • Muscle tension

  • Difficulty sleeping

  • Difficulty controlling feelings of panic or fear

  • Difficulty breathing or shortness of breath

  • Rapid heartbeat or chest pain



What is the best therapy for the treatment of GAD and what does it involve?

The National Institute for Health and Care Excellence (NICE) is a UK-based organisation that develops guidelines for the treatment of various health conditions. The NICE guidelines for the treatment of generalised anxiety disorder (GAD) recommend Psychological therapies, such as Cognitive Behavioural Therapy (CBT) or applied relaxation, should be the first-line treatment for GAD.


Cognitive Behavioural therapy (CBT) is a form of therapy that aims to help individuals identify and change negative thought patterns and behaviours that contribute to their anxiety. CBT for GAD is typically delivered in individual therapy sessions with a qualified CBT therapist or Psychologist. Treatment typically involves weekly sessions over a period of several months.



CBT for the treatment of generalised anxiety disorder (GAD) typically involves the following:

  1. Identifying and challenging negative thoughts: One key component of CBT for GAD is helping individuals identify and challenge negative thoughts and beliefs about their anxiety and the things that trigger it. This may involve techniques such as cognitive restructuring, in which individuals learn to identify and challenge negative thought patterns and replace them with more realistic and helpful ones.

  2. Managing physical symptoms of anxiety: CBT for GAD may also include techniques to help individuals manage the physical symptoms of anxiety, such as muscle tension, rapid breathing, and rapid heartbeat. This may involve relaxation techniques, such as deep breathing or progressive muscle relaxation, as well as strategies to manage panic attacks.

  3. Exposing to anxiety-provoking situations: Another key component of CBT for GAD is helping individuals gradually confront their anxiety-provoking thoughts, feelings, and situations through a technique called exposure therapy. This involves gradually and systematically exposing individuals to their feared situations or triggers in a controlled and safe environment.

  4. Teaching coping skills: CBT for GAD may also involve teaching individuals coping skills to help them manage their anxiety in their daily lives. This may include strategies such as problem-solving, communication skills, and stress management techniques.

What is applied Relaxation?

Applied relaxation is a form of therapy that teaches individuals relaxation techniques to help them manage anxiety and stress. Applied relaxation is based on the principle that anxiety and muscle tension are closely related, and that by learning to focus on these very physical symptoms of anxiety by learning to relax their muscles, it can help reduce an individuals anxiety.

To practice applied relaxation, individuals are taught a series of muscle relaxation techniques, such as progressive muscle relaxation or deep breathing, that they can use to relax their muscles and reduce tension. They are then asked to practice these techniques on a daily basis in order to build their relaxation skills.

Once individuals have learned the relaxation techniques, they are then asked to use them in situations that trigger their anxiety. For example, if someone has a fear of public speaking, they may be asked to practice their relaxation techniques before giving a presentation.

Applied relaxation can be an effective treatment for a variety of anxiety disorders, including generalised anxiety disorder (GAD) and specific phobias. It is typically delivered in individual therapy sessions with a mental health professional, although group therapy or online programs may also be available. Treatment typically involves weekly sessions over a period of several months.



Recommended Reading for Generalised Anxiety Disorder (GAD)

  • Overcoming Worry and Generalised Anxiety Disorder, 2nd Edition (Overcoming Books): A self-help guide using cognitive behavioural techniques - by Mark Freeston (Author), Kevin Meares

    The authors, Mark Freeston and Kevin Meares, use cognitive behavioural techniques (CBT) to help readers understand and manage their symptoms. Their writing style is clear and easy to understand, making the complex concepts accessible to everyone.

    One of the standout features of the book is its practical approach, with a variety of exercises and strategies for managing anxiety in everyday life. The authors also provide a thorough explanation of the underlying causes of anxiety, and how the techniques in the book can be used to address these causes.

    Overall, I highly recommend this book to anyone who is struggling with anxiety or worry. The techniques and strategies presented are evidence-based and have been proven to be effective in helping people manage their symptoms. Whether you are looking for self-help or working with a therapist, this book is a really valuable resource.



  • The CBT Handbook - by David Veale and Rob Willson: This book provides a comprehensive overview of CBT and includes exercises and techniques for managing GAD.

  • Cognitive Behavioural Therapy: A Beginner's Guide - by Rob Willson: This book is designed as an introduction to CBT and includes exercises and techniques for managing GAD.

My Therapist Online can help you

If you recognise some of the symptoms above, you may benefit from speaking to one of our therapists. Our therapists are highly trained and experienced in the treatment GAD

We make finding the right therapist easy.

At My Therapist Online, we listen to the problems you are facing and match you with the right therapist for your individual needs. You can meet with them for a free initial consultation to be sure it is a good match before starting your therapy.

My Therapist Online Therapists who specialist in the treatment of GAD


 

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