Overview

We all worry. It's a normal part of life. But when you have generalized anxiety disorder, you worry about lots of things. You have a hard time not worrying. This worry or anxiety interferes with your relationships, work or school, and other areas of your life.

You may worry most days about things like money, health, work, or friends. That may make you feel tired, tense, or cranky. It can make it hard to think. It may get in the way of healthy sleep.

Counselling and medicine can both work to treat anxiety. They are often used together with lifestyle changes, such as exercise and getting enough sleep. Treatment can include group or individual counselling called cognitive-behavioural therapy, or CBT. It helps you notice and replace thoughts that make you worry. You also might have counselling along with those closest to you so that they can help.

How can you care for yourself at home?

• Get at least 2½ hours of exercise a week. Walking is a good choice. You can start with 15 to 20 minute walks. You also may want to do other activities, such as running, swimming, cycling, or playing tennis or team sports.
• Learn and do relaxation exercises, such as deep breathing.
• Go to bed at the same time every night. Try for 8 to 10 hours of sleep a night.
• Cut down on alcohol, cannabis, and other drugs.
• Find a counsellor who uses cognitive-behavioural therapy (CBT).
• Don't isolate yourself. Let those closest to you help you. Find someone you can trust and confide in. Talk to that person.
• Be safe with medicines. Take your medicines exactly as prescribed. Call your pharmacist, doctor or nurse advice line (in Alberta-Health Link 811) if you think you are having a problem with your medicine.
• Practice healthy thinking and try writing your thoughts in a journal. Notice how your thinking affects how you feel and act. Ask yourself if your thoughts are helpful or unhelpful. If they are unhelpful, you can learn how to change them.
• Notice how your body feels (sensations) when you are anxious. Scan your body from head to toe. You can practice self-care - try to soothe or relax that part of your body that feels the anxiety most.
• Recognize and accept your anxiety as part of who you are. When you feel anxious, say to yourself, "This is not an emergency. I feel uncomfortable, but I am not in danger. I can keep going even if I feel anxious."