How to overcome Generalized Anxiety Disorder

By Max. D Gray. Updated: January 16, 2017
How to overcome Generalized Anxiety Disorder

General Anxiety Disorder (GAD) unlike other anxiety disorders, is characterized by a constant concern about various events and situations which the person feels he cannot control. This type of anxiety endures over time, and usually the person who has it has a history of anxiety prior to the development of the disorder. It is common for GAD to appear accompanied by other disorders, such as stress-related disorders. In this OneHowTo article, we will show you how to overcome generalized anxiety disorder.

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Steps to follow:

The first step to overcoming the disorder is to consult a specialist. This disorder may be accompanied by other disorders, so an accurate diagnosis is crucial. Most people with GAD are prescribed anxiolytics to reduce the level of anxiety. Cognitive behavioural therapy, which aims at modifying behaviour to establish healthy behaviours and habits is also recommended.


Relaxation and breathing exercises. Along with medical treatment and cognitive therapy, you can incorporate new habits in to your life which reduce anxiety. Relaxation and breathing exercises, tend to lead to the body and mind to a state of relaxation, promoting the release of tension. Try to do this type of exercise daily to control anxiety. Learn some techniques to reduce anxiety and stress.

Meditation has also proven to reduce stress and anxiety in individuals of all ages. Different types of meditations exist, so we recommend finding the one that is right for you and practicing about 20 minutes of meditation a day.

How to overcome Generalized Anxiety Disorder - Step 2

Exercising and eating habits. Performing daily exercise also helps to relieve tension in your body. While we exercise, our body releases endorphins, also known as the happiness hormone. We either spend more energy than we consume because of anxiety or we consume more food than we need, in either case, it is essential to establish healthy eating habits to ensure that our body has enough calories to function properly.

How to overcome Generalized Anxiety Disorder - Step 3

Adequate rest. One of the characteristic symptoms of this disorderis the difficulty to fall asleep and stay asleep, which creates a state of continual tiredness during the day. For this reason, we recommend setting sleep schedules, generate an adequate atmosphere when you go to sleep, avoid the consumption of products containing caffeine, keep the room in total darkness and isolation from noises that disturb sleep. Learn what to eat for dinner so that you sleep well.

How to overcome Generalized Anxiety Disorder - Step 4

Make a diary of your worries. Make a list of everything that you worry about and that causes you anxiety. Take a moment to read and reflect on what things warrant concern and which do not. Also think about whether these concerns justify their status and what you can do so you do they don't cause you anxiety. Materialise on a sheet all your fears, many times, see how many situations you shouldn't worry about and that are not worth it.


Thoughts. It is important to start controlling your negative thoughts, they are the cause of many of our diseases and disorders. Whenever a negative thought comes into your head, try to do the opposite reasoning and think positive. Controlling your thoughts is not an easy task, but you should try to practice every day and see the changes. Think optimistically. Mindfulness meditation will help you control what thoughts pass through your mind.

This article is merely informative, oneHOWTO does not have the authority to prescribe any medical treatments or create a diagnosis. We invite you to visit your doctor if you have any type of condition or pain.

If you want to read similar articles to How to overcome Generalized Anxiety Disorder, we recommend you visit our Mental health category.

  • You need to see a specialist, don't self-medicate.

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1 comment
pankaj sharnagat
It is very control your thoughts and every time we should nt think about...
OneHowTo Editor
Hi Pankaj
Anxiety nowadays is very common. There are some things that you can try to control it. Meditation, exercise, avoiding caffeine, not smoking and yoga are just some of them. The aim of these is to calm your mind and learn how to calm your nerves.
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