Generalised Anxiety Disorder – Care and management.

I discovered last month that after battling chronic stress and anxiety over a period of 19 years, I had developed Generalised Anxiety Disorder, which went unnoticed for a long time.

The stress that I had been dealing with for so many years gave me side-effects that I now have to live with.

Earlier, it was MIL’s illness and her passing away, followed by my pet dog’s illness and his passing away, and then, last year, hubby’s illness and many other unimagined, unexpected events that turned my world upside down.

It is only so much that a person can handle without getting intensely affected by the events that take place in his or her life. But, when the stress, the fear and the exhaustion gets unbearable, it is sure to affect a person’s mental health.

I am glad I sought professional help when I realized I couldn’t take it any longer.

Generalized Anxiety Disorder can be managed provided you work on yourself and your thoughts that cause you the anxiety. And, yes, also seek medical help.

So, after a few sessions of counseling and medicines that help in controlling the anxiety and its thought process and get an 8-hour uninterrupted sleep (ah, sheer bliss!), I have been handling my anxiety much better.

I have learned to distract my mind from thoughts that cause the anxiety to escalate; I have made a few changes in my daily life to help me loosen up a bit, relieve the stress and learn to live in the moment that makes things a lot easier for the mind.

Today, I would like to share the ways in which I manage my anxiety and am in a much calmer space despite the chaos around. Well, chaos is omnipresent, isn’t it? It’s always going to be your companion in Life!

WHAT IS ANXIETY?:

Anxiety is a feeling we all experience in our life. Some anxiety is even necessary for us to be able to face and deal with any situation that comes in our life at every turn.

However, when this anxiety takes over our mind to such an extent that it becomes difficult to deal with everyday life, we ought to seek professional help.

There is no need for any embarrassment, really. Our body will function to its optimum only if we are in a healthy frame of mind.

So, if you do feel your anxiety and fear making life difficult for you, then:

• Consult a mental health expert,

• Seek counseling, and

• Take the prescribed medications.

• And sharing a doctor’s advice :

  Try and understand the thoughts that cause you the anxiety and look for solutions. Journaling helps. Write down the thoughts that cause you anxiety and find ways to tackle those issues if and when they do arise.

 

Most of the times, people with GAD imagine the worst-case scenario which causes extreme anxiety.

Know, that whatever happens, you will be able to face it, cope with it. Diverting your attention won’t help in the long run. But, assuring yourself that you can and will deal with the uncertainties in Life will arm you with the strength you need.

EASY AND EFFECTIVE WAYS TO MANAGE ANXIETY:

PRACTICE MINDFULNESS:

An easy way to practice mindfulness is to make it a goal to be followed for a particular number of days. Say, for a week or so.

Every task you do, make sure your mind is in that very moment 100%. Grab your mind by its collar when you feel it wandering and bring it back to the present.

It isn’t easy, mind you, but you need to do it for yourself. Just do it a few times, while cooking/working/walking, and you will notice how it relieves the mind.

BREATHE:

Breathe. The one process our life depends on and the one process we often neglect. We aren’t even aware of whether we are breathing correctly.

Sit cross-legged on the floor, or a chair; be comfortable and then inhale slowly and deeply, for as long as you can. Then, exhale the same way. Focus on your nostrils as you take in the air and let it out, or focus on your stomach as it inflates and deflates as it takes in the air and lets it out.

Do it just for 10 counts, initially. And, then, do it whenever you are sitting idle, lost in thoughts. Bring your mind to the moment and begin to breathe. And, FOCUS on your breath. DO NOT let your mind wander.

SLEEP:

Uninterrupted sleep is so necessary for our body and mind to recover from the day’s exhaustion, to repair itself and to rejuvenate.

Switch off your gadgets–phones, laptops, and TV–an hour or half an hour before bedtime. Carry a book or the newspaper to bed and read or solve puzzles. Within ten minutes of doing this, you are sure to feel drowsy.

This is because there isn’t the blue light emitting from the book/newspapers, neither is there any movement on a screen in front of your eyes to keep your mind alert. Sudoku and crossword puzzles work for me. Find out what works for you.

And, if you still have difficulty sleeping, consult your doctor who could prescribe you meds to help you sleep better.

DIVERT YOUR MIND:

Each time I used to travel in the car with hubby at the wheel, I would panic. So much so, that I used to beg for divine intervention to come and save me. I am mortally scared of speed. I feel at ease only when the vehicle runs at a speed of 60 km/h. Slower than that is also welcome!

Now, thankfully, since hubby learned about my GAD, he drives real slow. And, if by chance, there is a nutcase driving like a maniac and hubby tries to veer away from his path, I hold on tight to my bag in my arms and go away to some faraway fantasy land.

This works like a charm.

Although, what I do need to work on, is to tell myself that I can cope with the speed and assure myself that whatever happens, I will take care of it.

POSITIVE SELF-TALK:

The way you speak with yourself when alone or when facing a difficult situation says a lot of your frame of mind in that particular moment.

*Begin your day with positive affirmations.

*Encourage yourself when you feel like you are failing at an activity/not doing it to your satisfaction.

*Remind yourself that it’s okay to fail. It’s a step towards success because if you don’t fail, you won’t learn, and if you don’t learn then how will you proceed further?

*NEVER speak badly about yourself–either when you are alone, or when with others.

 

TAKE UP A PHYSICAL ACTIVITY:

Any form of exercise, when done with complete concentration, helps distract your anxious mind.

I practice yoga for 30 – 35 minutes in the morning and go for a 40 minutes walk in the evening, without fail. And, while doing these activities, I do not have any app guiding me or recording/calculating the number of steps or calories burned.

I just stay in the moment. I breathe, take in the scenery, or concentrate on the asanas. That’s THE way to enjoy your workout!

Exercise increases the feel-good hormones in our body thereby improving our mood. If followed on a daily basis, any exercise has far-reaching effects.

LISTEN TO MUSIC:

Music is therapy for the mind and the soul. Agree?

Just put on some music of your choice while working or doing chores and feel your mind relax. It is, indeed, therapeutic. I have made a habit of listening to music at least once a day–morning or evening–and it leaves me feeling so fresh!

COMMUNICATE:

Talking things out with your close ones helps tremendously.

I have marked days of the week when I call up my close friends and cousins and have a heart to heart talk with them. I have set alarms on my phone that reminds me of which day and at what time I am to talk to which person. Amusing, I know, but this helps me stay connected with my close ones and have my support system when I am in need.

READ:

Books play a huge role in shaping our thoughts. Self-help books help in learning how to think better, respond better to a negative stimulus and learn from our mistakes.

Of course, not all of us favor self-help books. In this case, you could listen to TED TALKS, or podcasts which inspire you to do your best despite the difficulties in your way.

Fiction, especially suspense-thrillers are my go-to books when I need to divert my mind.   Some adventure to read about or some murder mystery that grips my attention like nothing else can help me clear up my mind when it feels too bogged down with my anxieties.

PURSUE A HOBBY:

Hobbies help us stay healthy apart from offering respite from our everyday schedules.

Read Pursue a hobby for better health.

My favorite is art, and especially, the Zentangle. And, these days, I am bitten by the Mandala bug. I can forget the world and its hundred worries when I get down to making a mandala.

Read How to Make a Mandala and how it helps your mental health.

Anxiety is a feeling that will always be lurking somewhere in your mind. Life is such. But, you need to show your anxiety who’s the boss!

Take care…

Love,

SHILPA…

P. S.

Do read my friend Sanch’s comment below. She is a psychologist and has shared some much-needed advice for us.

Thank you so much, Sanch! 💟

Love,

Shilpa.

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