Generalized anxiety disorder: What it is and 6 ways to manage worries

Everyone worries sometimes, but for those with generalized anxiety disorder (GAD), worry is an ongoing pattern that is constant and overwhelming.

Rogers Behavioral Health’s Cadee Osterloth, behavioral specialist and graduate therapist intern at Rogers in Brown Deer, explains how GAD impacts everyday life and shares six ways to manage anxious thoughts.

What is generalized anxiety disorder and how is it different from everyday worry?

Someone with generalized anxiety disorder feels worried or anxious most of the time, even when there isn’t an obvious reason. 

People with GAD worry about everyday things, such as: 

• School 

• Health 

• Money 

• Relationships 

• The future 

These worries feel hard to control and can make it tough to focus and make decisions. 

What are some common signs that someone might be struggling with GAD?

People with GAD may be moody or irritable. They may begin avoiding things that make them anxious and put off tasks or decisions out of fear. All of this can make daily life feel overwhelming and exhausting. 

Physical symptoms may include: 

• Fatigue 

• Trouble falling asleep, staying asleep, or feeling rested in the morning 

• Muscle tension 

• Headaches 

• Stomachaches 

• Difficulty focusing 

While everyone worries occasionally, GAD is different. Someone could feel nervous before a test but feels fine once it’s over. With GAD, worry isn’t always tied to one specific thing and can last longer. It can make it hard to live a fulfilling life, enjoy time with friends and family, and perform well at school or work. 

How common is GAD?

GAD is fairly common. Typically diagnosed in adulthood around age 35, symptoms can come and go at different times in life.

An estimated one out of every 100 teens and approximately three out of every 100 adults in the US report experiencing GAD. The disorder is more common among women and girls, who are about twice as likely to experience it compared to men and boys.

Some people with GAD say they’ve felt anxious or nervous for as long as they can remember, even if they weren’t diagnosed until later in life.

Younger children:

• Have a more difficult time explaining how they feel
• Show their anxiety through their behavior or physical symptoms
• Worry about things such as school, friendships, family safety, or what might happen in the future

Older children and teens:

• Might ask a lot of “what if” questions or constantly seek reassurance that things will be okay
• May cry more, avoid schoolwork, be clingier, act out, or even withdraw from friends
• May engage in risky behaviors or turn to harmful ways of coping, like substances

Young adults:

Young adults tend to feel the effects of anxiety more strongly than older adults for several reasons:

• They’re more likely to experience stressful life events that can trigger anxiety
• The abundance of media and technology used by young adults can be overwhelming, leading to increased anxiety levels
• Older adults tend to handle stress better than younger people because of factors such as life experience, proactive coping techniques, resilience, and wisdom

How does GAD affect a person’s day-to-day life?

GAD can make everyday life feel much more difficult, especially when it comes to school, work, and relationships.

At school:

GAD can make it tough to focus, study, or finish assignments. Some students may worry so much about failing or making mistakes that they put things off or feel like they must be perfect. This can make tests and classwork even more stressful. Fear of judgment might even lead them to skip class or avoid social situations.

At work: 

Constant worry can make tasks feel overwhelming. People with GAD may spend too much time overthinking decisions or worrying about criticism. Physical symptoms can also lead to calling in sick. Working with others can become challenging if the person feels irritable or withdraws. 

In relationships: 

GAD might cause someone to either constantly ask for reassurance or withdraw completely. They may misread others’ words or actions, which can cause misunderstandings. Because they fear conflict or rejection, they might over-apologize or try too hard to please others, which can put a strain on friendships and family bonds. 

How can I talk to my loved one if I’m concerned about their anxiety?

Talking to someone you love about their anxiety can feel tricky, but starting that conversation is one of the most helpful things you can do. The key is to approach it with kindness, not judgment, and to make them feel safe and heard.

• Choose a calm, private moment—not when they’re already upset or stressed—and try using “I” statements like, “I’ve noticed you seem really overwhelmed lately,” instead of saying what they’re doing wrong. 

• Let them know you’re there to support them, not to fix everything or pressure them. 

• It’s important to listen without jumping in with advice or brushing off their feelings. 

• If it feels right, gently suggest that talking to a counselor or therapist might help, and let them know it’s okay if they’re not ready right away. 

• The most powerful thing you can do is be patient and keep showing up with care and understanding. 

What are healthy ways to manage anxious thoughts when they won’t stop?

When anxious thoughts won’t stop, there are some simple things you can do to feel more in control: 

1. Start by naming what you’re feeling and ask yourself, “Is this a fact or just a fear?” 
2. Writing your worries down in a notebook can help get them out of your head and make them feel less overwhelming. 
3. Use grounding techniques, like taking slow, deep breaths to help calm your body and mind. 
4. Moving your body, like going for a walk or stretching, can help burn off anxious energy. 
5. Do something distracting, like coloring, folding laundry, or playing a game to give your brain a break. 
6. Most importantly, be kind to yourself. When anxiety shows up, remind yourself, “It’s okay to feel this way. I’m doing my best right now.” 

What are signs that someone should receive professional support for their anxiety?

Sometimes, anxiety becomes more than just everyday stress. When someone feels worried most days for six months or more—even when things seem okay—it might be a sign that something deeper is going on. The worry can feel constant and much bigger than the actual situation, and no matter how hard a person tries, they just can’t shut off their brain. Some people might feel on edge, snap easily, or withdraw from things they used to enjoy. They might experience panic attacks or turn to unhealthy ways to cope, like using substances.

What encouragement would you offer to someone with GAD?

GAD is treatable, and many people feel a lot better with the right kind of help. A trained therapist helps people learn how to recognize their anxious thoughts and find healthy ways to manage them, which could include calming techniques, ways to stop overthinking, and how to face fears without feeling overwhelmed. 

Sometimes, a doctor might also suggest medication to help with constant worry or physical symptoms, especially if the anxiety is getting in the way of daily life. Medicine doesn’t “fix” everything, but it can make it easier to think clearly and focus on what helps. With the right support and tools, it’s absolutely possible to feel more in control and enjoy life again. 

Rogers offers anxiety treatment

When worries begin to take over your life, it feels like a heavy burden. To learn more about anxiety and help determine if you may need support in managing it, click here for our anxiety quiz.

With proper treatment and support, you can learn to manage your anxiety and get back to living life to the fullest.  We’re here when you’re ready. Call 833-308-5887 for a free confidential screening.