What is Generalised Anxiety Disorder (GAD)?
Anxiety and fear are common emotions. But, while fear is a normal response to a perceived threat, anxiety is an unwarranted or inappropriate fear to a vague or ill-defined threat.
However, when these emotions are persistent, excessive, and irrational, they may affect:
- The way a person leads his life
- The person's ability to work
- The person's ability to cope with the demands of life or relationships
- When this happens, anxiety becomes a disorder
Additional Resources
NHG - Generalised Anxiety Disorder (GAD)(English)
NHG - Generalised Anxiety Disorder (GAD)(Chinese)
NHG - Generalised Anxiety Disorder (GAD)(Malay)
There is usually a combination of factors that contribute to GAD.
- Genetic – a family member suffers from a mental health condition
- Biochemical – hormonal and chemical imbalance
- Cognitive – misinterpreting physical sensation as threatening or having a serious medical condition
In GAD, the anxiety symptoms occur most of the day, persistent, and may not be restricted to any event.
You may feel some/all the unpleasant psychological symptoms such as:
- Apprehension
- Confusion
- Worry
- Feeling keyed up or on edge
- A sense of helplessness
- Repeated negative thoughts
It also triggers a wide range of physical symptoms such as:
- Muscle tension and weakness
- Pounding heart (palpitations)
- Difficulty breathing
Treatment for GAD often includes a combination of psychotherapy (such as cognitive - behavioural therapy) and medications.
- Psychotherapy helps individuals understand and manage anxious thoughts and behaviours
- Medications like benzodiazepines or selective serotonin reuptake inhibitors (SSRIs) can be prescribed to alleviate symptoms
Others
- Sharing one's feelings with a supportive person
- Performing relaxation techniques such as deep breathing exercises
- Meditation or distracting oneself with favourite activities
- Doing physical exercises
- Using positive self talk, e.g. "I can do this"; "Things won't be as bad as I predict"
- Picturing oneself successfully facing and conquering that fear
It may be worth seeking professional support for symptoms of anxiety if:
- They are affecting your work, studies or professional performance
- They interfere with your relationships or your ability to socialise
- You cannot get a good night's sleep
- You are avoiding situations, places or decisions because of fear or worry
- You are using alcohol, substances or other behaviours to cope
- You experience physical symptoms that have no clear medical explaination
- Reaching out is a sign of self-awareness and courage, not weakness.
Regular communications with a mental health professional is essential to monitor progress and make adjustments to the treatment plan if needed. Lifestyle changes, stress management, and self-care are also crucial components of managing GAD.
Here are practical strategies to make a meaningful difference in managing anxiety in everyday life:
- Physical activity is one of the most well-supported self-management strategies for anxiety. Regular aerobic exercise such as brisk walking can help to regulate stress hormones and improve mood.
- Sleep hygiene matters in helping to improve wellbeing. Establishing a consistent sleep schedule, reducing screen time before bed, and limiting caffeine in the afternoon can help.
- Mindfulness and breathing techniques can interrupt the anxiety cycle in real time. Slow breathing with the diaphragm helps to signal to the body that it's safe to calm down.
- Grounding techniques can help you feel anchored during periods of worry.
- Focus on five things you can see. Then notice four things you can touch. Next, listen for three things you can hear.
- Journalling can be a useful outlet for anxious thoughts. Writing them down creates space between you and these thoughts. This can make them feel less overwhelming and easier to examine.
- Engage in a routine which provides a sense of structure that can be grounding.
- Have regular mealtimes and routines to wind down and reduce baseline anxiety levels.
- At work, strategies such as breaking tasks into smaller steps, setting clear boundaries around working hours, and communicating needs to a manager or colleague can help manage anxiety in professional environments.
Anxiety can sometimes feel overwhelming, but it is manageable. A conversation with your local GP, polyclinic doctor or Family Service Centre counsellor is a good place to begin.
