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Generalised anxiety disorder

Living well with generalised anxiety disorder

These simple techniques can help you manage anxiety day to day, alongside any treatment.

Written by Neil Hyde Last checked 1 minute read

On this page
  1. Calm breathing
  2. Managing worry
  3. Move your body
  4. Cut down on stimulants
  5. Sleep
  6. Face things gradually
  7. Support

Calm breathing

When anxiety rises, try this for 3 to 5 minutes:

  1. Breathe in gently through your nose for a count of 4.
  2. Breathe out slowly through your mouth for a count of 6.
  3. Let your shoulders drop as you breathe out.

Managing worry

  • Worry time: set 15 minutes a day to write your worries down. If a worry comes at another time, note it and save it for later.
  • Can I do something about it? If yes, plan one small step. If not, practise letting it go.
  • Notice "what if" thinking and ask yourself how likely it really is.

Move your body

Regular activity burns off some of the physical effects of anxiety and helps you sleep. A daily walk is a great start.

Cut down on stimulants

Caffeine can trigger anxiety symptoms. Try switching to decaf. Alcohol may seem to help in the moment, but it makes anxiety worse the next day.

Sleep

Keep a regular routine and wind down before bed. If worries keep you awake, write them down before you go to bed.

Face things gradually

Avoiding things that make you anxious can make anxiety grow. Try facing them in small, manageable steps, ideally with support from a therapist.

Support

Anxiety UK and Mind offer information, helplines and support groups.

Sources we used

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