Generalized Anxiety Disorder (GAD): What to Know and What Helps

Worry that won’t quit can wear you down. If you feel tense, restless, or keyed up most days for months, you could have generalized anxiety disorder (GAD). About 3% of adults face this each year, and knowing what to watch for makes getting help easier.

GAD shows up as ongoing, excessive worry about work, health, money, or everyday life. Physical signs often come with it: muscle tension, headaches, trouble sleeping, and being easily tired. Your thoughts jump from one worst-case scenario to the next, and you may find it hard to control the worry even when you know it’s unlikely.

How doctors check for GAD

Your clinician will ask about how long you’ve been worrying and how it affects daily life. A common tool is the GAD-7 questionnaire (scores 0–21). Scores of 5, 10, and 15 mark mild, moderate, and severe anxiety. Doctors also look for other causes—medications, health problems, or substance use—that can mimic anxiety.

Comorbid conditions like depression, panic disorder, and chronic pain are common. Be honest about sleep, appetite, alcohol, and drug use—these details change the treatment plan.

Practical treatments that work

Cognitive behavioral therapy (CBT) is the first-line talk therapy. It teaches you to spot unhelpful thoughts and test them with real-world experiments. Mindfulness-based therapy and acceptance and commitment therapy (ACT) also help many people manage worry without relying on meds.

Medications often used include SSRIs (like sertraline, escitalopram) and SNRIs (venlafaxine, duloxetine). Buspirone is an option for ongoing anxiety with fewer sedating effects. Benzodiazepines (short-acting sedatives) can relieve severe symptoms quickly but are best for short-term use because of dependence risk.

Medication choices depend on side effects, other health conditions, and what you prefer. Expect 4–12 weeks to see real benefit from antidepressants. Talk therapy plus medication often gives the best results for moderate to severe cases.

Daily habits matter. Aim for 30 minutes of moderate exercise most days, keep a regular sleep schedule, cut back on caffeine and alcohol, and try simple breathing techniques (inhale for 4, hold 4, exhale 8). Progressive muscle relaxation and short, regular walks break the cycle of tension and rumination.

When to get urgent help: if you have thoughts of harming yourself, severe panic attacks that leave you unable to function, or new symptoms like confusion or fainting—seek immediate care.

Small steps add up. Start with a brief screening (GAD-7), book a visit with your primary care doctor or a therapist, and try one lifestyle change this week—cutting caffeine or adding a 15-minute walk. You don’t have to fix everything at once; consistent choices make anxiety easier to handle over time.