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Generalized anxiety disorder - self-care

Description

Generalized anxiety disorder (GAD) is a mental condition in which you're frequently worried or anxious about many things. Your anxiety may seem out of control and get in the way of everyday activities.

The right treatment can often improve GAD. You and your health care provider should make a treatment plan that could include talk therapy (psychotherapy), taking medicine, or both.

Taking Medicine

Certain medicines, often also used to treat depression, may be very helpful for this disorder, including:

• An antidepressant, which can help with anxiety and depression. This kind of medicine may take weeks or months to start working. It is a safe medium- to long-term treatment for GAD.

• A non-habit forming, antianxiety medicine, such as buspirone, may take weeks to start working.

• A benzodiazepine, which acts faster than an antidepressant to control anxiety. However, benzodiazepines can become less effective and habit forming over time. Your provider may prescribe a benzodiazepine to help your anxiety while you wait for the antidepressant to work.

• Other medicines such as hydroxyzine or gabapentin, which also act quickly may be recommended.

When taking medicine for GAD:

• Keep your provider informed about your symptoms. If a medicine isn't controlling symptoms, its dosage may need to be changed, or you may need to try a new medicine instead.

• Do not change the dosage or stop taking the medicine without talking to your provider.

• Take the medicine at set times. For example, take it every day at breakfast. Check with your provider about the best time to take your medicine.

• Ask your provider about side effects and what to do if they occur.

Therapy

Talk therapy takes place with a trained therapist. It helps you learn ways of managing and reducing your anxiety. Some forms of talk therapy can help you understand what causes your anxiety. This allows you to gain better control over it.

Many types of talk therapy may be helpful for GAD. One common and effective talk therapy is cognitive-behavioral therapy (CBT). CBT can help you understand the relationship between your thoughts, your behaviors, and your symptoms. Often, CBT involves a set number of visits. During CBT you can learn how to:

• Understand and gain control of distorted views of stressors, such as other people's behavior or life events.

• Recognize and replace panic-causing thoughts to help you feel more in control.

• Manage stress and relax when symptoms occur.

• Avoid thinking that minor problems will develop into terrible ones.

Other types of talk therapy may also be helpful in managing symptoms of an anxiety disorder.

Your provider can discuss talk therapy options with you. Then you can decide together if it is right for you.

Other Ways to Manage Your Anxiety

Taking medicine and going to talk therapy can get you started on the road to feeling better. Taking care of your body and relationships can help improve your condition. Here are some helpful tips:

• Get enough sleep.

• Eat healthy foods.

• Keep a regular daily schedule.

• Get out of the house every day.

• Exercise every day. Even a little bit of exercise, such as a 15-minute walk, can help.

• Stay away from alcohol and street drugs.

• Talk with family or friends when you feel nervous or frightened.

• Find out about different types of group activities you can join.

When to Call the Doctor

Contact your provider if you:

• Find it hard to control your anxiety

• Do not sleep well

• Feel sad or feel like you want to hurt yourself

• Have physical symptoms from your anxiety

If you or someone you know is thinking about suicide, call or text 988 or chat 988lifeline.org. You can also call 1-800-273-8255 (1-800-273-TALK). The 988 Suicide and Crisis Lifeline provides free and confidential support 24/7, anytime day or night.

You can also call 911 or the local emergency number or go to the hospital emergency room. DO NOT delay.

If someone you know has attempted suicide, call 911 or the local emergency number right away. DO NOT leave the person alone, even after you have called for help.

References

American Psychiatric Association website. Anxiety disorders: what are anxiety disorders? www.psychiatry.org/patients-families/anxiety-disorders/what-are-anxiety-disorders. Updated June 2023. Accessed May 6, 2025.

American Psychiatric Association website. Anxiety disorders. Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text Revision (DSM-5-TR). Washington, DC: American Psychiatric Association Publishing; 2022.

Baker AW, Dekel S, Jagodnik KM, Pace-Schott EF, Post LM, Orr SP. Anxiety disorders and post-traumatic stress disorder. In: Stern TA, Wilens TE, Fava M, eds. Massachusetts General Hospital Comprehensive Clinical Psychiatry. 3rd ed. Philadelphia, PA: Elsevier; 2025:chap 31.

Bui E, Stern TA. The pharmacotherapy of anxiety disorders. In: Stern TA, Wilens TE, Fava M, eds. Massachusetts General Hospital Comprehensive Clinical Psychiatry. 3rd ed. Philadelphia, PA: Elsevier; 2025:chap 49.

Lee RA. Anxiety. In: Rakel D, Minichiello VJ, eds. Integrative Medicine. 5th ed. Philadelphia, PA: Elsevier; 2023:chap 7.

Lyness JM, Lee HB. Psychiatric disorders in medical practice. In: Goldman L, Cooney KA, eds. Goldman-Cecil Medicine. 27th ed. Philadelphia, PA: Elsevier; 2024:chap 362.

National Institute of Mental Health website. Anxiety disorders. www.nimh.nih.gov/health/topics/anxiety-disorders. Updated December 2024. Accessed May 7, 2025.

Review Date: 4/19/2025

Reviewed By: Fred K. Berger, MD, DLFAPA, board-certified in psychiatry, Scripps Memorial Hospital, La Jolla, CA. Also reviewed by David C. Dugdale, MD, Medical Director, Brenda Conaway, Editorial Director, and the A.D.A.M. Editorial team.