What is generalised anxiety disorder?
Generalised anxiety disorder is one of the most common mental health conditions in the UK. It’s estimated that around 7.5% of people in the UK experience GAD, with women more likely to experience it than men. GAD can affect both young people and adults of any age and background, and causes ongoing feelings of excessive worry and anxiety. Many people feel anxious sometimes, but those with GAD struggle to control their worries. These concerns often arise even without a clear reason.
These worries are often about everyday life. You may find yourself worrying about work, health, money, family or relationships. You might expect the worst to happen, or feel like you can’t switch off your thoughts. Over time, this can make it harder to relax, concentrate, sleep, or enjoy daily activities.
In this video, counsellor Amanda MacDonald (MBACP, Dip.Couns) explores what generalised anxiety disorder is, its symptoms, and how counselling can support you.
Everyone experiences GAD differently. Some people find that symptoms come and go. Others feel anxious most or every day. With the right support, many people find they can better understand how they are feeling and develop ways to feel more in control
Looking for more information about anxiety in general?
If you’re not sure whether you’re experiencing generalised anxiety disorder, visit our anxiety page. Learn more about the different kinds of anxiety, common symptoms, and how to find support.
Signs and symptoms of generalised anxiety disorder
Generalised anxiety disorder can affect both your mind and body. The main symptom is ongoing worry that is difficult to control and affects everyday life.
Other symptoms can include:
- getting tired easily or having trouble sleeping;
- feeling restless, irritable, or unable to concentrate;
- stomach problems;
- feeling tense;
- low mood or depression;
- feeling light-headed or dizzy;
- noticeable or unusual heartbeat (palpitations).
Symptoms can come and go, change over time, or vary in intensity. It’s possible to have more than one type of anxiety disorder at the same time.
What causes GAD?
There's no single cause of generalised anxiety disorder (GAD). Experts believe it develops from a combination of genetics, brain chemistry, and life experiences. There are some factors that may increase your risk of developing GAD. These can include:
- having another anxiety disorder;
- having a close family member with anxiety or depression;
- experiencing stressful or traumatic events, such as bullying, child abuse, or domestic violence;
- living with long-term health conditions (especially ones that cause ongoing pain);
- misusing drugs or alcohol.
How is GAD diagnosed?
If you think you may have GAD, the first step is to speak with your GP. They will ask about symptoms, how long you’ve experienced these, and how they are affecting you. There’s no single test for generalised anxiety disorder. Instead, you may be asked about your worries, physical and mental health, and recent life events. They may carry out a physical exam or arrange tests to rule out other possible causes of your symptoms.
If you are diagnosed with GAD, your GP will talk through which options are available in your area. This might include self-help methods. It could also involve individual or group therapy. Medication is an option, too. Sometimes, a combination of these approaches is most effective.
Treatment for generalised anxiety disorder
There's no single approach that works for everyone. The right support will depend on your symptoms, how they're affecting your life and your personal preferences. Many people find that a combination of counselling, self-help and, in some cases, medication helps them cope with anxiety.
When should I seek help?
If anxiety is affecting your relationships, work, or daily life, or if anxiety is making everyday tasks difficult, it may be time to seek support. Speaking to your GP or a qualified, experienced counsellor can help you understand what’s happening and explore the help that’s available.
Self-help and lifestyle changes
Alongside professional support, some people find that making small changes to their daily routine helps them manage anxiety. While these won't replace therapy, they can complement treatment and support your overall wellbeing. You may find it helpful to:
- exercise regularly;
- create a consistent sleep routine;
- practise mindfulness or relaxation techniques;
- join a support group;
- eat a balanced diet;
- spend time with supportive friends and family.
Some people find that caffeine makes their anxiety symptoms worse. Cutting back on caffeinated drinks, such as coffee, tea and energy drinks, may help if you notice they increase feelings of anxiety.
Medication
Some people are offered medication to help manage symptoms of GAD. Your GP may recommend talking therapy, medication, or a combination of both. They can talk you through the options available and help you decide what's right for you.
Practising self-care and self-compassion is essential for managing anxiety
- Garry Ebrey, MNCPS Accredited, Dip. Counselling, Understanding and managing anxiety: a comprehensive guide.
Counselling for GAD
Talking therapies can help you explore your thoughts and feelings in a safe, supportive space. A therapist, counsellor, or psychotherapist can help you to understand what's contributing to your anxiety and develop practical ways to reduce your worries.
Different approaches work for different people, and your therapist can help you find one that suits your needs. Some types of therapy that may help include:
- CBT can help you recognise unhelpful thought patterns and behaviours, and learn practical ways to respond to anxiety differently. The National Institute for Health and Care Excellence (NICE) recommends CBT as one of the main talking therapies for GAD.
- Person-centred therapy offers a supportive, non-judgemental space to explore your thoughts and feelings at your own pace.
- Psychodynamic therapy explores how past experiences and relationships may influence the way you think, feel and respond to anxiety today.
- Acceptance and commitment therapy (ACT) helps you develop a different relationship with anxious thoughts, so they have less impact on your daily life while you focus on what’s important to you.
- Compassion-focused therapy encourages you to respond to yourself with greater kindness, helping reduce self-criticism and feelings of shame that can contribute to anxiety.
- Mindfulness-based therapies teach you to focus on the present moment, helping you step back from anxious thoughts and worries about the future.
Finding the right therapy for you can sometimes take time. It’s OK to research different options, speak with therapists, and find an approach that feels right for you.
Frequently asked questions
Can GAD go away?
Generalised anxiety disorder can improve with support. While some people experience periods where their symptoms improve, others may find their anxiety comes and goes over time. Counselling, self-help strategies, and, for some people, medication can all help you feel more in control.
Is GAD common?
Yes. Generalised anxiety disorder is one of the most common anxiety disorders in the UK. It can affect people of any age, although it's more commonly diagnosed in adults and is thought to affect women more often than men.
Can you recover from generalised anxiety disorder?
Many people with GAD learn to manage their anxiety and feel more in control of their daily lives. Recovery looks different for everyone, but with the right support, it's possible to reduce the impact anxiety has on your wellbeing and build coping strategies that work for you.
Can you have GAD and another anxiety disorder?
Yes. It's possible to experience more than one anxiety disorder at the same time. For example, someone with GAD may also experience panic disorder, social anxiety or specific phobias. A GP or mental health professional can help identify the cause of your symptoms and recommend appropriate support.
Finding the right GAD counsellor
Finding a therapist is an important step, and it's OK if it takes a little time to find someone who feels like the right fit. You may wish to look for a counsellor or psychotherapist with experience supporting people with anxiety disorders, including GAD.
Many therapists include information about the approaches they use on their profiles. If you're unsure which approach is right for you, don't worry. A qualified counsellor or therapist can explain how they work and help you decide whether they're a good match for your needs.
Use our search tool to find a counsellor, or select from the links below to take the first step towards getting support in your area.
