Generalized Anxiety Disorder (GAD)
GAD Symptoms, Treatment, and How Therapy Can Help
When the list of worries is too long to count, you can suspect Generalized Anxiety Disorder (GAD) is the culprit. Therapists think of it as the "roulette wheel" of anxiety and worry - and can have mental and physical symptoms to the mind and the body. Many people with GAD actually have a healthy sense of humor about their tendency to overthink, despite how debilitating it can be, and it's not hard to find good natured memes and GIF's with constant worry as their main theme.
What Are the Symptoms of Generalized Anxiety Disorder?
If you have GAD, you know the drill: your brain treats picking a restaurant like you're defusing a bomb. One wrong choice and somehow everything unravels. While your friend thinks "pizza sounds good," you're already three steps ahead wondering if the garlic will give you bad breath for tomorrow's meeting, which could make a bad impression, which could affect your performance review, which could... you get it.
Psychological Symptoms of GAD Include:
Persistent, excessive worry about everyday events
Racing thoughts that jump from one concern to the next
Difficulty controlling or stopping worry once it starts
Feeling “on edge” or constantly anticipating problems
Trouble making decisions due to overthinking potential outcomes
Intrusive “what if” scenarios that spiral into worst-case thinking
Difficulty focusing because of mental chatter
Physical Symptoms of GAD Include:
Chronic muscle tension and headaches
Sleep problems and insomnia
Stomach issues and digestive problems
Fatigue and exhaustion
Difficulty concentrating
Irritability and restlessness
The physical stuff is real too. That knot in your shoulders? The one you've had so long you forgot it wasn't supposed to be there? Classic GAD symptom. Add in the stomach issues, the tension headaches, and sleeping like garbage because your brain decided 3 AM was the perfect time to worry about that weird thing you said in 2015, and you've got the full package.
What Causes Generalized Anxiety Disorder?
There are several theories on the causes of GAD including genetics, substance abuse, diet, a history of abuse, and exposure to stressful situations. Sometimes it runs in families (thanks, genetics). Sometimes it's learned: if you grew up around anxious people or in chaotic situations, your brain learned to stay on high alert.
The thing is, worry can become oddly comfortable. It feels productive, like you're preparing for problems. Your brain thinks it's helping by running through every possible disaster. Spoiler alert: it's not.
However, even when the causes cannot be changed, such as the case with a family history of anxiety, there are still interventions that can help.
Best Therapy for GAD: Why Cognitive Behavioral Therapy Works
Here's where Cognitive Behavioral Therapy (CBT) for anxiety comes in, and there's a reason therapists love it: it works. CBT has more research backing it for GAD treatment than pretty much any other therapy. It helps you catch those runaway thoughts and question them. When your brain says "everyone at the party will judge you," CBT teaches you to ask, "Really? Everyone? Based on what evidence?"
Effective CBT Techniques for Generalized Anxiety:
At times, worrying about the "what ifs" can actually be a way to avoid confronting and solving real issues. Pausing and asking yourself the question, "Is there an actual problem that I'm avoiding by worrying about something I can't control?" can sometimes be enough to interrupt a mind that's "work-crastinating."
Another CBT technique for anxiety is the "worry chair," which involves postponing worries until a certain time and place (i.e. in the designated chair) and then worrying your little heart out. If you think about worry like snacking, it's basically a "diet" of the mind. Set aside 15 minutes at 5 PM to worry in your designated spot. When worries pop up during the day, you tell them, "See you at 5." Half the time, by 5 PM, you can't even remember what you were stressed about.
Natural Remedies and Coping Strategies for GAD
The 5-4-3-2-1 Grounding Technique for Anxiety
This works when you're spiraling: find 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste. It yanks you back to right now, where things are usually okay.
How Screen Time and Social Media Affect Anxiety
Here's something we need to talk about: your phone might be making your GAD worse. Social media and anxiety are basically toxic besties. You scroll through everyone's highlight reel while your brain compares it to your behind-the-scenes mess. Plus, doom-scrolling at midnight? That's like giving your anxiety a Four Loko and a megaphone.
Digital habits that fuel anxiety:
Constant news updates triggering new worries
Social comparison on Instagram/Facebook/TikTok
The endless scroll that prevents your brain from ever truly resting
Blue light disrupting sleep patterns
FOMO from seeing everyone's "perfect" lives
Getting sucked into online arguments or comment sections (“rage bait”)
Screen time boundaries that actually help:
No phones for the first 30 minutes after waking (let your brain boot up naturally)
Setting app limits for social media (start with 30 minutes daily)
Creating a "phone parking spot" during meals and family time
Using "Do Not Disturb" mode after 9 PM
Unfollowing accounts that trigger comparison or worry
Replacing bedtime scrolling with literally anything else
One client told me that deleting X (Twitter) was better than three months of anxiety medication. Not saying it's that simple for everyone, but if your phone makes you feel worse every time you pick it up, maybe it's time to change that relationship.
Other Lifestyle Changes That Reduce Anxiety:
Exercise for anxiety relief: Even a 20-minute walk can take the edge off
Diet and anxiety: Limiting caffeine can significantly reduce symptoms
Mindfulness for GAD: Notice worries without wrestling with them
Sleep hygiene: Regular sleep schedule helps regulate anxiety (and yes, this means putting the phone down)
Some people find mindfulness helpful: not the "empty your mind" nonsense, but just noticing your worries without wrestling with them. Imagine your anxious thoughts are like a really annoying song on the radio. You don't have to sing along.
GAD and Other Mental Health Conditions
GAD often goes hand-in-hand with other mood and anxiety disorders. A person may meet criteria for Panic Disorder, OCD, or Depression in addition to the background noise of chronic worry. About two-thirds of people with GAD deal with something else too. It makes sense: if your brain's anxiety system is overactive, it might misfire in multiple ways.
GAD vs. Bipolar Disorder: Getting the Right Diagnosis
Sometimes Bipolar Disorder is misdiagnosed as GAD because both disorders can involve rapid thoughts that cause distress, sleep problems, difficulty concentrating, and irritability.
The difference?
Bipolar includes distinct mood episodes where you might feel unusually energized, high, or extremely irritable—not just anxious. Getting this right matters because the medications are totally different. The wrong medication could make things worse, not better, which is why it's important to see an expert for a thorough and accurate diagnosis.
Is GAD Treatment Effective? What to Expect from Therapy
GAD is exhausting, but it's also really treatable. Most people see significant improvement with CBT, sometimes combined with medication. You probably won't transform into someone who never worries (and that person would make terrible decisions anyway), but you can get to a place where worry doesn't call all the shots.
Recovery looks different for everyone. For some, it's being able to make plans without running through 27 disaster scenarios. For others, it's finally sleeping through the night. The goal isn't perfection; it's getting your life back from the worry monster. And despite what your anxious brain tells you at 3 AM, that's totally possible.
When to Seek Professional Help for Anxiety
Consider reaching out to a mental health professional if:
Worry interferes with work, relationships, or daily life
Physical symptoms of anxiety are affecting your health
You've tried self-help strategies without improvement (including reducing screen time)
Anxiety is leading to depression or substance use
You're avoiding important activities due to worry
Finding the Right Therapist for GAD Treatment
When looking for anxiety therapy near you, consider therapists who specialize in:
Cognitive Behavioral Therapy (CBT)
Acceptance and Commitment Therapy (ACT)
Mindfulness-based approaches
Evidence-based anxiety treatment
We can pair you with a therapist we hand vetted who specializes in evidence-based treatment for GAD. Because finding help shouldn’t feel like just another thing to worry about.
PSYCHē is ready to pair you with YOUR perfect therapist.
