Generalized Anxiety Disorder: Care Instructions

Overview

We all worry. It's a normal part of life. But when you have generalized anxiety disorder, you worry about lots of things. You have a hard time not worrying. This worry or anxiety interferes with your relationships, work or school, and other areas of your life.

You may worry most days about things like money, health, work, or friends. That may make you feel tired, tense, or cranky. It can make it hard to think. It may get in the way of healthy sleep.

Counseling and medicine can both work to treat anxiety. They are often used together with lifestyle changes, such as getting enough sleep. Treatment can include a type of counseling called cognitive behavioral therapy, or CBT. It helps you notice and replace thoughts that make you worry. You also might have counseling along with those closest to you so that they can help.

How can you care for yourself at home?

• Get at least 30 minutes of exercise on most days of the week. Walking is a good choice. You also may want to do other activities, such as running, swimming, cycling, or playing tennis or team sports.
• Learn and do relaxation exercises, such as deep breathing.
• Go to bed at the same time every night. Try for 8 to 10 hours of sleep a night.
• Avoid alcohol, marijuana, and illegal drugs.
• Find a counselor who uses cognitive behavioral therapy (CBT).
• Don't isolate yourself. Let those closest to you help you. Find someone you can trust and confide in. Talk to that person.
• Be safe with medicines. Take your medicines exactly as prescribed. Call your doctor if you think you are having a problem with your medicine.
• Practice healthy thinking. How you think can affect how you feel and act. Ask yourself if your thoughts are helpful or unhelpful. If they are unhelpful, you can learn how to change them.
• Recognize and accept your anxiety. When you feel anxious, say to yourself, "This is not an emergency. I feel uncomfortable, but I am not in danger. I can keep going even if I feel anxious."