If the problem started and ended with a single worry, it might not be such a big deal. Instead, people with GAD get bogged down as one worry leads to another and another.
Avoidance: Anxiety can persist and even grow worse because of the ways people respond to their worries. Individuals with untreated anxiety problems tend to respond to their fears by trying to suppress the worry, seek reassurance that nothing bad will happen, or avoid situations that might trigger the fear. These strategies can backfire and reinforce anxiety, creating a cycle. Distorted or biased thinking: Some worries might persist because of biased thinking. This thinking could involve an overestimation of the likelihood of a bad outcome or an exaggeration of how bad the bad outcome will be. Negative thinking: Some worries are strengthened by negative thoughts about yourself, such as the belief that you would be unable to cope with uncertainty or an undesirable outcome. Selective memory and attention: Worries can also persist because of how information in the environment is processed. A person with GAD may selectively tune into information that supports the worry and ignore evidence that refutes it. Memory can also be selective.
Avoidance of triggering situations Fatigue Fear Irritability Insomnia Intrusive, unwanted thoughts Nausea Panic attacks Poor concentration Restlessness
Intrusive, anxious thoughts can create distress and make it difficult to cope. Take, for example, this worry: “My boyfriend is going to break up with me.” This is an intrusive thought that is actually quite normal for a person to have. It might come up out of the blue or in response to a specific situation. However, an overly anxious person would appraise this thought as very meaningful, review all the reasons why this thought might be true, try to reduce the anxiety in the short term (effectively strengthening it in the long term), and become very stressed by it. As a result, the belief becomes even more significant and is experienced more frequently and more intensely than in someone without an anxiety problem. To overcome anxiety, this vicious cycle needs to be broken.
Acceptance
One way to overcome anxiety is to learn to accept that not every intrusive thought is signaling a legitimate reason to worry. Simply put, not every thought is true. So it’s often unhelpful to try to disprove the beliefs. Try an acceptance-based approach instead, which includes:
Identifying the thoughtLabeling it (“worry” or “judgment,” for example)Being aware of the moment when the thought comes upBeing aware of the moment when the thought begins to recede from awareness
An acceptance-based approach means that you observe the thought you’re having without the urgency you might normally feel to address it, fix it, argue with it, or believe it. You are letting it come and go without focusing on it.
Questioning
Cognitive restructuring is another strategy that can help you change the way you perceive situations and lessen your anxiety. This technique is a cornerstone of a treatment approach called cognitive behavioral therapy (CBT). Cognitive restructuring offers a way to critically evaluate potentially distorted thoughts, like “He’s definitely going to break up with me.” You ask a series of questions about the belief that can encourage a more balanced view. For instance, “He’s definitely going to break up with me,” might turn into a more realistic belief such as, “Just because we had a small argument doesn’t mean our relationship will end.”
Exposure
The basic concept of exposure is to lean into anxiety by confronting, rather than avoiding, anxiety-provoking situations to learn by experience. You learn that nothing terrible will happen, or that bad outcomes are manageable (and might even have an upside). For instance, an exposure exercise could be intentionally disagreeing with a boyfriend or imagining what it would be like to get into a major argument. Repetition helps with exposure, so repeating an exposure until it all becomes more boring than anxiety-provoking can be important. The response prevention component would be to do these things and not ask whether or not your boyfriend is mad, so as to learn to live with uncertainty. While the cycle of anxiety is often vicious, breaking even one link can go a long way to diminishing worry and the anxiety to which it leads.
Nutrition
Research shows that anxiety levels can be impacted by the kinds of foods and drinks you consume. One study observed that participants who consumed more saturated fats and added sugars had higher anxiety levels than those who consumed fewer fats and less sugar. Eating fruits, vegetables, healthy fats, and high-fiber foods—while limiting processed foods—is connected with improving mood and making it easier to manage psychiatric conditions like anxiety and depression. Caffeine can also increase your anxiety levels. If you drink more than one cup of coffee per day, try scaling back or eliminate it altogether and note whether your anxiety improves. Caffeine is also in many teas, beverages, and foods (like chocolate) so make sure to read nutrition labels to monitor how much you’re consuming.
Physical Exercise
Find a way to move your body that feels good—it doesn’t have to be a long and arduous workout. Taking a walk for even 10 minutes can help improve your mood. Exercise can improve your concentration, your sleep, and lower your stress levels. Many doctors advise physical exercise alongside therapy and/or medication for people with anxiety and depression.
Mindfulness
Other coping strategies you can try to help ease anxiety include practicing techniques such as mindfulness, meditation, deep breathing, and progressive muscle relaxation. One study, for example, found that people who practiced a technique known as mindfulness meditation experienced significant reductions in stress and anxiety.
Connect With Nature
Connecting with nature is another way to improve your anxiety. Studies find that using any of the five senses to feel closer to nature—taking a walk in the woods or even listening to nature sounds—can boost your mood and puts you in a more relaxed state. It’s important to recognize that you are not alone: Anxiety disorders are one of the most common mental health conditions in the U.S. According to the National Institute of Mental Health, an estimated 19.1% of U.S. adults experienced some type of anxiety disorder during the past year and more than 30% of adults will have an anxiety disorder at some point in their lives. If anxiety is causing distress and disruptions in your normal functioning, it is important to get help. Treatments for anxiety typically rely on psychotherapy, medications, or a combination of the two. Talk to your doctor about your symptoms in order to determine what approach to treatment might work best for you. For more mental health resources, see our National Helpline Database.
A Word From Verywell
Anxiety can create a vicious cycle that is difficult to escape. Fortunately, anxiety is highly treatable. Self-help strategies to overcome anxiety can be helpful, but it is also important to talk to your doctor about your treatment options. By taking steps to get better, you can help ensure that your anxiety isn’t keeping you from achieving the things you want to do.
