Chronic Worry or Generalized Anxiety Disorder (GAD)

Worry is often a normal part of our every day experience. If you are waiting for your next grade, if you are stuck on the subway and running late for a meeting, it’s natural to become anxious and wonder “what if?”

But sometimes, people find that they worry quite often, and about a number of different things. For some, this worry can become debilitating, leading to chronic anxiety, as well as numerous symptoms such as feeling on edge or restless, difficulty concentrating, difficulty sleeping, low energy, indecision, stomach upset, muscle tension and irritability.

Understanding Worry

In Cognitive Behavioural Therapy (CBT), worry can be understood as a difficulty with tolerating uncertainty. Often, we worry about things that are possible., focusing on “what if…” thoughts, regardless of how probable they might be.

As a result of the anxiety, individuals often engage in behaviours to try and manage the uncertainty, such as:

  • Avoidance
  • Procrastination
  • Reassurance-seeking
  • Not delegating tasks to others
  • Doing excessive research

Cognitive Behavioural Therapy (CBT) for Generalized Anxiety Disorder

Cognitive Behavioural Therapy (CBT) is a highly effective treatment for GAD, offering effective strategies to manage and alleviate symptoms. A key component of CBT for GAD is Exposure Therapy, which involves systematically exposing individuals to uncertainty in a controlled and gradual manner. Through repeated exposure, individuals learn to confront and tolerate their anxiety and increase their overall tolerance to uncertainty, thereby reducing their worry.

Key Components of CBT for Generalized Anxiety

Exposure Therapy

Exposure therapy challenges avoidance behaviours by exposing individuals to uncertain situations. This exposure is conducted gradually, allowing individuals to confront their fears in a supportive and controlled environment. Over time, repeated exposure diminishes the anxiety response, reducing the frequency and intensity of the anxiety.

Cognitive Restructuring

CBT helps individuals identify and challenge anxious thought patterns and catastrophic interpretations associated with uncertain situations. By replacing anxious thoughts (e.g., “What if I’m late and get fired”) with more realistic and adaptive thoughts (e.g., “They likely wouldn’t fire me even if I was late”), individuals can reduce the anxiety and fear associated with uncertainty.

Breathing and Relaxation Techniques

Learning relaxation techniques such as deep breathing exercises, progressive muscle relaxation, or mindfulness meditation can help individuals manage acute anxiety symptoms during worry. These techniques promote relaxation and reduce physiological arousal, enhancing overall coping skills.

Gradual Exposure and Behavioural Experiments

CBT encourages individuals to engage in behavioural experiments to test the validity of their fears and beliefs about their worries. By confronting feared situations or sensations in a structured manner, individuals can gather evidence that contradicts their catastrophic expectations, thereby building confidence in their ability to manage anxiety.

The content of this page is for informational purposes only, and is not intended to be a substitute for professional medical or psychological advice, diagnosis or treatment. Always seek the advice of your mental health provider or physician with any questions that you have regarding mental health concerns. If you think you have an emergency, please call 911 or visit your nearest emergency room.