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Crushing anxiety? How to treat generalised anxiety disorder
- Siobhan O'Shea
- Jun 6
- 3 min read
Do you worry all the time about things that might happen in the future? Are those thoughts keeping you on edge, making it hard to focus? Do they tend to spiral, with your worries jumping from one topic to the next? You may have Generalised Anxiety Disorder (GAD).
Feelings of anxiety are your body's natural reaction to stressful or dangerous situations. They focus your attention and can help you react. A healthy amount of anxiety is OK and can keep you safe.
But while a little concern can be useful, helping us stay alert and make responsible decisions, chronic worry is mentally exhausting and emotionally draining.
What is Anxiety?
People with an anxiety disorder sometimes describe it as a "constant cycle of what-ifs". A little voice in the back of your head is asking about all the possible scenarios that could go wrong, making you second-guess everything and focus on all the negative things instead of what is right in front of you.
" It feels like you’re white knuckling through every single second of life while gritting your teeth. Every morning when I open my eyes, my heart sinks because I know I will have to fight the inevitable battle with my anxiety all day again."
The evolutionary purpose of worry was to prepare us for danger, keeping us alert to threats and sharpening our ability to problem-solve. But in the modern world, where most threats are psychological rather than physical, this system often backfires.
What Does Anxiety Do to Us?
When we’re stuck in anxious thoughts, our bodies react as though we’re in real danger. The body is overloaded with stress hormones like cortisol and adrenaline, which set off the well-known "fight-or-flight" reaction.
Your heart races, your muscles tense, your digestion slows, and your breathing becomes shallow. This response is great if you’re escaping a predator, but not so helpful when you’re lying in bed trying to sleep.
How to Treat Anxiety Disorders
The good news is that it is possible to treat anxiety. The first step is to reach out for help. Cognitive behavioural therapy is often a good first option as a treatment.
You know that sense of panic you feel when you think you’ve forgotten something important? For me, it feels like that, but 24/7. It has slowly been getting better through proper medication, therapy, and (surprisingly) exercise.
Understanding and eventually overcoming anxiety is not a quick fix. With the right tools like mindfulness practices, compassionate self-talk, and support from a qualified therapist, healing becomes possible.
Here are 6 tips for coping with an anxiety disorder:
Therapy: CBT therapists will identify the problematic and impractical thought patterns associated with your Anxiety and suggest ways to cope with them. While self-therapy books help, it's always better to have someone in the form of a close friend or a therapist to assist in your journey.
Relaxation Techniques: Visualisation techniques, meditation, and yoga are examples of relaxation techniques that can ease anxiety.
Exercise: Staying active is a powerful stress reducer. It's scientifically proven that doing physical activity for more than 20 minutes almost every day improves mental health.
Being open: Being open about your anxiety with your loved ones will help you to learn new strategies, perspectives and many more things. More importantly, you will have shoulders to fall upon during a full-blown panic attack.
Avoid alcohol and recreational drugs: These substances can cause or worsen anxiety. If you can't quit on your own, see your healthcare team or find a support group to help you.
Make sleep a priority: Do what you can to ensure you're getting enough sleep to feel rested. If you aren't sleeping well, talk with your healthcare professional.
Talking with specialists in psychology can help you reevaluate your concerns before they become anxieties and change your behaviour accordingly.
If you’d like to learn more about coping with anxiety or book an appointment, call 01-5563335, WhatsApp 089-2300366, or book through one of the links below.
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