We might have heard the words "I'm feeling a bit anxious today" before. Sometimes it's from ourselves, and sometimes it is from a colleague, friend, or family member. Anxiety may be experienced as a passing emotion triggered by a particular moment or event. However, if it is excessive, ongoing or occurs without any clear reason, it may be a symptom of a more serious mental health issue. If you’re concerned about your mental wellbeing and anxiety levels, it’s best to reach out to a professional for help. Check out our mental health resource guide to find support services in your region.
What is anxiety?
Anxiety is a feeling of unease, worry or fear ranging from mild and manageable to severe and uncontrolled. Everyone has experienced anxiety at some point, and it is a perfectly normal emotion to experience in high-stress instances such as sitting an exam, having a job interview or preparing for a difficult conversation.
However, if your feeling of unease or worry permeates outside of your normal circumstances, is causing you distress, or is a routine occurrence that affects your daily life, it may be that you are suffering from generalised anxiety disorder (GAD).
Anxiety symptoms that develop and persist for more than six months are key to a diagnosis of GAD. These symptoms can include excessive, uncontrollable worry, restlessness, difficulty concentrating, irritability, muscle tension and disrupted sleep. When these symptoms persist, they can significantly impair daily functioning.
While the causes of GAD are not fully known, research has found associations with genetics, trauma, chronic pain, physical health issues or alcohol abuse (NHS). Many adults and children develop GAD with no identifiable “cause” for the disorder and it is often difficult to predict how and when an individual might experience symptoms of anxiety.
What are 5 of the most common symptoms of generalised anxiety disorder?
Generalised anxiety disorder can manifest in many ways, which often makes it difficult to spot. The NHS outlines five of the most common symptoms to help make identification easier:
Restlessness: A feeling of being keyed up or on edge, often causing physical or mental tension.
Persistent worry: Often without a direct cause, the focal point of the dread is always shifting.
Feeling constantly “on edge”: Being unable to control your feeling of worry or calm yourself down in daily life.
Difficulty concentrating: Anxiety might consume your cognitive resources, making it hard to focus or make decisions. This difficulty is also related to poor sleep/sleep disturbance.
Irritability: Mood swings, and feeling easily fatigued or highly strung may also be contributing symptoms.
How do they test for generalised anxiety disorder?
Generalised anxiety disorder is typically difficult to test for and frequently goes undiagnosed. In the UK, over 8 million people are experiencing an anxiety disorder at any given time (Mental Health UK) and less than 50% of these people will access treatment (Mental Health has Bigger Challenges than Stigma). If you think you are personally experiencing signs of GAD or recognising signs in someone you know, it’s important to reach out to your GP or a mental health professional and get help.
The GP will assess your psychological and physical symptoms, with the aim of providing a mental health diagnosis. They may also carry out a physical examination or blood test to rule out other conditions with similar symptoms, such as an overactive thyroid or certain heart conditions. If your symptoms are severe, you may be referred to a specialist for more treatment.
Mental health assessment software like thymia can also help recognise the early symptoms of GAD. Our AI-powered wellness tool analyses an individual’s voice and monitors subtle changes in behaviour to identify the early signs of anxiety, among other related issues such as stress, burnout and fatigue. If you’re not feeling yourself but aren’t sure how to talk about it, this might be a good place to start. To stay updated on the launch of our clinical product, make sure to follow us on Instagram and LinkedIn.
What is the 333 rule for anxiety?
The 333 rule is a simple and easy mindfulness technique to help overcome feelings of anxiety. The technique focuses on bringing you back into your body and the present moment and disrupts the spiralling thought patterns you might be stuck in. The three steps are:
Name three things you see: This can be anything in your immediate surroundings that catches your eye or holds your attention.
Name three sounds you hear: Take a moment to stop and listen to the sounds around you. You might be able to list the sounds of background chatter, music, traffic or your breath.
Move three parts of your body: Pick three parts of your body and move them one by one. These can be small movements if you’re conscious of your surroundings or more intentional stretches to release tension and bring focus to your physical self.
The 333 rule can be done anywhere, anytime, and will often go unnoticed by those around you.
What is the best way to deal with anxiety?
Anxiety can become all-pervasive if not addressed. There is no quick fix to overcoming generalised anxiety disorder, but through a tailored combination of relaxation techniques, lifestyle changes, therapy and medical intervention, you can get your symptoms under control and regain balance.
Living with GAD can be a long-term challenge, but there are many resources to help address the symptoms and find the proper mental health support for your needs. Ultimately, recognising the signs and seeking help to address the issue is the hardest step, but doing so will lead to noticeable improvements in your everyday life.
The contents of this article have been checked and reviewed by Dr. Clemmie Stebbings.