Reducing Worry and Recovering from Generalized Anxiety
“There’s just so much going on in my mind, sometimes I can’t keep up with what’s going on around me.” – Anon
Occasional worry is a normal part of life. You might worry about things like school, work, family, health, or money.
However, sometimes the worry becomes uncontrollable. We may feel nervous about things when there is little or no reason to worry about them. The excessive worry can interfere with our daily tasks, effect our mood, and impact our relationships.
What are the symptoms of Generalized Anxiety?
- Worry too much about everyday things
- Troubles controlling the worry
- Restlessness, difficulties relaxing
- Difficulties focusing
- Easily startled
- Sleep problems
- Headaches, muscle tension/aches, stomach aches, or other unexplained pains
- Hard time swallowing
- Tremble or twitch
- Feel irritable or “on edge”
- Sweat a lot, feel light-headed or out of breath
- Go to the bathroom a lot
What do people worry too much about?
- School performance
- Job security or performance
- Completing household chores and other responsibilities
- Health and well-being of their children
- Catastrophes, such as earthquakes, storms, or war
- Anything or everything
If you are experiencing a number of symptoms listed above that are affecting various areas of your life, you may be struggling with Generalized Anxiety Disorder.
Treatment for Generalized Anxiety Disorder
Although Generalized Anxiety Disorder can be debilitating, it is very treatable. I use scientifically validated counseling approaches that have shown to effectively treat Generalized Anxiety Disorder. These include:
Acceptance and Commitment Therapy
Acceptance and Commitment Therapy (ACT) emphasizes acceptance as a way to cope with negative thoughts and emotions and promotes commitment to healthy and productive activities that are meaningful to you. By accepting your thoughts and emotions (as part of the human experience) and focusing on what you can control (actions based on your values), you are redirected away from thoughts and behaviors that actually cause and worsen worry and anxiety. You develop greater mental flexibility and live a happier and more meaningful life.
Cognitive Behavioral Therapy
Cognitive Behavioral Therapy (CBT), one of the most effective treatments for Generalized Anxiety Disorder, addresses how your thoughts, feelings, and actions interact to create and reinforce worry and anxiety. You learn to identify and modify negative thinking patterns that influence your emotions and behaviors. You also learn to change behaviors that make anxiety worse. By changing your perspective and actions, you will change how you feel. CBT strategies for treating Generalized Anxiety Disorder may include the following: education on anxiety; challenging negative thoughts; relaxation skills; and problem-solving skills.
Mindfulness Therapy, also known as Mindfulness-based Therapy and Mindfulness-based Interventions, can be used on it’s own or together with other therapies, primarily Acceptance and Commitment Therapy but also Cognitive Behavioral Therapy, to treat Generalized Anxiety Disorder. Through mindfulness strategies, you learn how to be more present, more aware of yourself and your environment in the moment, and more accepting. This greater awareness and acceptance of your thoughts, emotions, and physical experiences in the present allows you to redirect overthinking about future events and unknowns that cause Generalized Anxiety Disorder.
Solution-Focused Brief Therapy
Solution-Focused Brief Therapy (SFBT), or Solution-Focused Therapy (SFT) has shown to effective in treating Generalized Anxiety Disorder. As a strength-based, goal-oriented, and present and future-directed counseling approach, you focus on your goals, which helps redirect attention away from ruminating thoughts and toward action. In this process, you explore existing and possible coping strategies/solutions to your anxiety and take one small doable step at a time to help accomplish your desired future. The idea in SFBT is that focusing on what you want, rather than what you do not want, and moving slowly toward change will lead to greater success more quickly.
We’ll work together to tailor our sessions to your specific needs and help you reduce your worry and recover from Generalized Anxiety Disorder.
If you are ready to move forward on your path to recovery, contact me today for a free phone consultation, and let’s get connected online.
Please see additional information about my telehealth and online services at Telehealth in Florida: Online Therapy for Florida Residents with Stress, Anxiety, Depression, Trauma, and (Dis)Ability-related Issues