Generalized anxiety disorder is a condition with multiple mental and physical symptoms. You may feel apprehensive and be unable to stop worrying about things. Physically, you may feel shaky, sick at your stomach and have muscular tension. Anxiety should be treated by a physician or mental health professional. Medication is a mainstay treatment of generalized anxiety disorder, but non-pharmacological treatments and lifestyle modifications may also reduce your anxiety.
Talk
Talking about your problems may help you put them in perspective. Share your feelings with a trusted friend or family member. Talking with a therapist or mental health counselor on a regular basis can also be beneficial.
Relax
Regardless of your responsibilities, find time to relax. Find a quiet place to be alone for at least 15 minutes each day. You can read, watch a television show or do anything else that relaxes you. Get comfortable and manipulate the circumstances to suit you; darken the room or use lighting, have silence or low noise, or lie down or pace the floor. Taking a walk outdoors can also relax you. Some people benefit from learning yoga or meditation. The Anxiety Disorders Association of America recommends you develop and keep a positive attitude to reduce anxiety.
When anxiety does strike, take deep, slow breaths. Close your eyes and relax your muscles. Visualize a peaceful place, such as a quiet beach. The act of smiling can alleviate your anxiety and calm you a bit.
Learn Your Triggers
Certain situations or people may cause you to feel anxious. Keeping a journal can help you figure out what triggers your symptoms. If your trigger is unhealthy, such as an abusive relationship, make changes to remove yourself from the situation. If, however, you feel anxious during healthy pursuits, such as talking with coworkers, develop strategies to alleviate your stress. If it isn't obvious to you why a healthy situation makes you anxious--such as a lack of self-confidence--seek a few weeks of counseling to help you figure it out.
Practice Good Self-Care
Eat a healthy diet with plenty of whole grains, fruits and vegetables. Take a multivitamin if you do not eat a proper diet. Eat at least three small meals each day and avoid long periods without eating. Avoid alcohol and caffeine, both of which can worsen anxiety. Get eight hours of sleep or rest each night. Exercise daily; the American Academy of Family Physicians reports that exercise decreases anxiety. You may wish to exercise to music or work out with a friend.
Stay Mentally Active
Allow yourself a brief "worry period" each day, no longer than 30 minutes. During this time, focus on the issues that concern you, whether they are under your control or not. The rest of the day, avoid thinking about your worries. While it may take a while to achieve compliance with this, you can eventually discipline yourself to worry only in small blocks of time. Keep your mind busy on pleasant pursuits the rest of the day. If you have free time, volunteer at an animal shelter or civic organization. Helping animals or helping others takes your mind off yourself and gives you a sense of well-being. Spend time with friends and seek opportunities to laugh and enjoy yourself.
