Take control
Stress is often a factor in the development of anxiety disorders and can prolong an existing anxiety condition. Stress weakens the defences which normally help us combat a developing anxiety condition and it can intensify feelings of anxiety. However it is usually not the only factor.
Since stress is a normal part of life, there is often no way to prevent Generalised Anxiety Disorder (GAD) in someone who is vulnerable. However, once GAD is diagnosed, various non-medication treatments can reduce the symptoms effectively.
You will come across these treatments, several of which are collectively known as ‘talking therapies’, during your NHS journey. Click on each of the headings below to find out more:
Cognitive behavioural therapy (CBT)
One of the ‘talking therapies’, CBT usually involves weekly or fortnightly sessions with a therapist and there is a lot of evidence to show that it works. The aim of CBT is to help you manage your problems by changing how you think and act by encouraging you to talk about:
- How you think about yourself, the world and other people
- How what you do affects your thoughts and feelings.
Talking about these things can help you change how you think (‘cognitive’) and what you do (‘behaviour’), which can help you feel better about life. CBT focuses on the problems that you are experiencing at that time, rather than things from the past. It teaches you new skills and helps you to understand how to react more positively to situations that would usually cause you anxiety.
Counselling
The term ‘counselling’ can refer to ‘talking therapies’ in general, but it is also a specific type of therapy. During a counselling session you’ll talk to a counsellor about your problems. These professionals are trained to listen sympathetically and can help you deal with any negative thoughts and feelings.
Counselling is a heavily over-subscribed service, since it is very effective in treating lots of conditions. Some people get around this by paying for private sessions.
Telephone counselling
With telephone counselling, you can talk to a therapist without having to meet them. It may be available via charities (e.g. The Samaritans, Anxiety UK) or your employer. There is even email and internet ‘chat’ counselling, which some people prefer.
Applied relaxation techniques
Applied relaxation techniques are another type of ‘talking therapy’. This technique focuses on relaxing your muscles in a particular way in situations that usually cause you anxiety. It is taught by a trained therapist but involves:
- Learning how to relax your muscles
- Learning how to relax your muscles quickly and in response to a trigger, such as the word ‘relax’
- Practising relaxing your muscles in situations that make you anxious
The technique has been found to be as effective as CBT, but to use it correctly you’ll need 12 to 15 sessions.
Sleep hygiene
Sleep hygiene techniques, although quite simple, are very useful in helping you get a good night’s rest. This type of therapy can include having a warm, milky drink before bed, having a warm bath in the evening, doing regular exercise and making sure the room in which you sleep is as comfortable as possible. The benefits of sleep hygiene may be seen within the first one to two weeks, but it is important you get into a routine and try and do the same thing every night.
If you’d like more information about the support services and resources available to you, the best place to start is Anxiety UK. This group works to provide relief and support to those living with anxiety disorders through an extensive range of services including information and 1:1 therapy.
Anxiety UK offers a helpline, booklet and smartphone app:
Anxiety UK helpline
For more information about GAD, worry, or any other anxiety related issues, call that Anxiety UK helpline on 08444 775 774. It is available from 9.30am to 5.30pm, Monday to Friday.
Booklet
Generalised Anxiety Disorder or Chronic Worrying: A brief guide was developed by Anxiety UK with lots of useful information and links to resources to help you better understand GAD
Smartphone app
The Anxiety UK smartphone app is a free tool which can be downloaded from iTunes and Android marketplace which provides ‘top tips’ from fellow anxiety sufferers on how to manage anxiety and stress