Generalized anxiety disorder, as defined by the Mayo Clinic http://www.mayoclinic.com/health/generalized-anxiety-disorder/DS00502 is very clear and simple. The symptoms include constant worrying, obsession over small things, and trouble sleeping to mention a few. This disorder is a group of symptoms that can be controlled by the individual, enabling you to reduce or eliminate medication. The treatments I am going to recommend are lifestyle changes, relaxation techniques, and psychotherapy. Generalized anxiety disorder symptoms can commonly be reduced quickly, through simple changes done on our own.
Lifestyle changes for generalized anxiety disorder
Making adjustments in your diet are essential. We get our nutrition from food and drink, but also food and drink are a form of pleasure. The reduction of caffeine, chocolate and sugar is difficult but necessary. Simple changes such as switching from regular coffee to decaf, or switching from coffee to green tea can reduce anxiety.
Exercise for pleasure rather than self-improvement. This may sound unusual but generalized anxiety disorder is common with perfectionistic people. Which means they don’t feel good enough as they are, so are always trying to improve. Do activities that are fun. If it’s not fun you are not going to do it as much.
Relaxation Techniques
Relaxation techniques are a must, and can be very simple. The most important technique to reduce the symptoms of generalized anxiety disorder is breathing awareness. We are always breathing but usually not aware of it. Take 5 little stickers of any kind and place them where you need reminding of your breath. This could be on the dashboard of your car, by your telephone, or the refrigerator. Then when you see the sticker you remember to become aware of your breathing. At this point you let go of the focus on worrying, or stressing and replace the focus with your breath. Breathing through the nose and feeling the breath in your body can continue with driving, listening to someone on the phone, or making a meal. The breath changes the body chemistry from fight or flight, to I am safe.
Psychotherapy for generalized anxiety disorder
Generalized anxiety disorder has a subliminal dialogue going on in the background. Psychotherapy helps us to identify these subliminal stories and take the power out of them. These subliminal stories are telling us that life is scarier than it really is. Some people are living in true danger, so the anxiety is valid. I am talking about those who have developed a generalized anxiety for aspects of life that are no longer dangerous. These anxieties have been developed through early life experiences to protect us. As we grow older and change our life situation these protective worries are no longer useful, but can remain subliminally. Psychotherapy with someone you trust is extremely important to untangle these fears. When these worries can be examined and compared to life in the present then the pressure can be reduced or eliminated. Therefore, a combination of lifestyle changes, relaxation techniques, and psychotherapy is foundational in treating generalized anxiety disorder. Medication from your doctor is important when you feel overwhelmed and need some control and relief. By practicing these methods of lifestyle changes, breath awareness, and psychotherapy you can personally reduce or eliminate medications for generalized anxiety disorder.
