Three Powerful Therapies for Generalized Anxiety Disorder (GAD)

By Chidimma Ozor Commer, LMSW, PhD

Generalized Anxiety Disorder (GAD) can leave people feeling overwhelmed by persistent, uncontrollable worry. But while it may feel unmanageable, there are effective therapeutic approaches that can help regain control and lead to a calmer, more centered life.

This blog explores three effective therapies for managing GAD, focusing on evidence-based practices that have shown positive results for many individuals.

What is Generalized Anxiety Disorder (GAD)?

Generalized Anxiety Disorder (GAD) is described as excessive anxiety and worry, occurring more days than not, for at least six (6) months. The anxiety and worry are associated with three (3) or more of the following six (6) symptoms:

1. Restlessness or feeling keyed up or on edge

2. Being easily fatigued

3. Difficulty concentrating or mind going blank

4. Irritability

5. Muscle tension

6. Sleep disturbance (difficulty falling or staying asleep, or restless unsatisfying sleep)

The person finds it difficult to control their worry, and the disturbance is not better explained by another mental disorder. The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other important areas of functioning. Finally, the disturbance is not attributable to the physiological effects of a substance or another medical condition.

For many who experience GAD, their symptoms cause significant distress and feelings of being out of control. Nevertheless, there is hope. 

Three Effective Therapies for GAD

Cognitive Behavioral Therapy

• What is CBT?

  • CBT is a structured, time-limited therapy that helps individuals identify and challenge negative thought patterns, replacing them with more realistic, balanced perspectives.

• How CBT Helps with GAD

  • CBT helps people with GAD identify irrational worries and thought patterns that fuel their anxiety. This is the C of CBT, which stands for “Cognitive” and is related to cognition (your thoughts). By learning to challenge these thoughts, clients can reduce the intensity and frequency of their anxiety.

• Techniques Used in CBT

  • Cognitive Restructuring and Reframing: This technique involves identifying and reframing irrational thoughts.

  • Exposure and Response Prevention (ERP) Therapy: ERP involves gradually confronting feared situations in a controlled manner to reduce avoidance behavior. These exposures are related to the B of CBT, which stands for “Behavior.” Through ERP, therapists aim to help reduce avoidance behaviors that are not helpful for coping in the long-term.

  • Mindfulness-Based CBT: Integrating mindfulness practices into CBT to help manage the present moment.

• Therapeutic Benefits

  • CBT equips individuals with practical tools to manage daily anxiety and helps foster a sense of control over their thoughts and emotions.

Acceptance and Commitment Therapy (ACT)

• What is ACT?

  • ACT is a therapeutic approach that encourages individuals to accept difficult emotions, thoughts, and feelings rather than trying to avoid or control them. The focus is on value-aligned living so that you can live a meaningful life that you want, even in the presence of your anxiety.

• How ACT Helps with GAD

  • ACT helps individuals with GAD accept anxiety rather than fight it, reducing the power it has over their daily lives. Through mindfulness and acceptance strategies, individuals learn to coexist with their anxiety in a way that does not hinder their overall wellbeing.

• Techniques Used in GAD

  • Cognitive Defusion: This is when you are able to distance yourself from anxious thoughts to view them objectively.

  • Mindfulness and Present-Moment Awareness: Focusing on the present moment rather than future worries. This helps you realize that the present moment is where the power is.

  • Values Clarification: Identifying personal values to guide actions and decisions, despite anxiety.

  • A journal prompt to get you started: What are my top three personal values? How do I feel I am currently living in alignment with these values?

• Therapeutic Benefits

  • ACT provides individuals with tools to live fully despite the presence of anxiety, fostering psychological flexibility and long-term emotional resilience.

Mindfulness-Based Stress Reduction (MBSR)

• What is MBSR?

  • MBSR is an evidence-based program that combines mindfulness meditation and body awareness to help individuals manage stress, anxiety, and pain. This practice also helps clients get back in their bodies to better name what they are experiencing.

• How MBSR Helps with GAD

  • By practicing mindfulness, individuals with GAD learn to observe their anxious thoughts and bodily sensations without judgment. This practice can reduce the intensity of anxiety by promoting self-awareness and acceptance.

• Techniques Used in MBSR

  • Mindfulness Meditation: Focusing on the present moment, observing thoughts and feelings without reacting.

  • Body Scan: Bringing attention to different areas of the body to increase awareness and reduce tension.

  • Breathing Exercises: Using focused breathing techniques to calm the nervous system.

  • Many meditation and mindfulness practitioners offer free classes or experiences on YouTube. Look up keywords: body scan, mindfulness, breathing exercise and see what results emerge.

  • A journal prompt to get you started: What am I experiencing in this present moment? Describe my thoughts, feelings, and physical sensations.

• Therapeutic Benefits

  • MBSR fosters relaxation, reduces stress, and helps individuals with GAD manage anxious thoughts in a non-reactive way, promoting a greater sense of calm and control.

Empowered to build emotional resilience with professional support

While experiencing and living with anxiety (GAD) can be challenging, these three therapies (and more not mentioned in this blog) offer valuable tools for managing anxiety and regaining control over one’s thoughts and emotions.

The good news is that you do not have to navigate anxiety or these therapies alone as part of your anxiety management plan. Professional help from a therapist or counselor trained in these approaches can provide personalized support and guidance for you as you work to get through GAD and get to the other side of it reclaiming control and feeling empowered.

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Ready to begin your anxiety management plan? Our therapists specialize in providing anxiety-conscious care. Contact us today to begin your healing journey.