GAD: Natural Generalized Anxiety Disorder Treatment Options

Generalized anxiety disorder (GAD) is a chronic condition characterized by excessive, uncontrollable worry about various aspects of daily life. It’s a common condition, with anxiety disorders affecting an estimated 40 million adults in the United States each year1. While traditional GAD treatment options like medication and cognitive-behavioral therapy (CBT) may be effective, many people seek natural alternatives to manage their symptoms.

Today, we’re discussing generalized anxiety disorder treatment without medication, favoring natural solutions instead. These lifestyle adjustments could make a noticeable positive impact on your daily life, boosting treatment for generalized anxiety disorder and helping you feel better overall.

What Causes GAD?

Before we start examining generalized anxiety disorder treatment options for you to try, let’s talk about common underlying causes for the condition. People living with GAD often find it difficult to control their worry, which can interfere with daily activities and overall quality of life. The exact cause of GAD is not fully understood, but it is believed to result from a combination of genetic, environmental, and psychological factors.

Some of the most likely contributors to GAD include:

• Genetic factors: People with a family history of anxiety or other mental health disorders may be more likely to develop GAD.
• Brain chemistry: Imbalances in neurotransmitters like serotonin and dopamine (which regulate your mood and emotions) can contribute to the development of GAD. They affect how your brain processes anxiety and stress.
• Environmental factors: GAD can be a response to acute vs chronic stress levels. Chronic stress and exposure to things like trauma, abuse, or significant life changes can trigger GAD symptoms. A stressful or chaotic environment can also make symptoms worse.
• Personality traits: It’s possible that certain personality traits or mentalities may increase the risk of developing GAD. These include things like being a perfectionist, having low self-esteem, or thinking negatively on a regular basis.
• Medical conditions: GAD can sometimes be linked to underlying medical conditions like chronic illness or pain. The stress and uncertainty associated with managing a long-term health condition can contribute to the development of anxiety.

Understanding these potential causes can help with addressing GAD treatment.

Importance of GAD Treatment

Finding an effective generalized anxiety disorder treatment is important for improving your mental wellness and overall quality of life. Without treatment for generalized anxiety disorder, you could experience even more emotional, physical, and social challenges.

For example, chronic anxiety can make it difficult to concentrate, finish tasks, and maintain healthy relationships with others. Over time, the constant worry and tension associated with GAD can also contribute to physical health problems, such as headaches, digestive issues, and sleep disorders.

Effective generalized anxiety disorder treatment can help you regain a feeling of control over your life, reduce the intensity of your anxiety symptoms, and keep your condition from getting worse.

Generalized Anxiety Disorder Treatment Options

While it’s crucial to discuss the management of your symptoms with your doctor, medication may not always be required for generalized anxiety disorder treatment. Natural treatment options may be just as helpful in some cases for managing and alleviating symptoms. These approaches focus on holistic health care methods, giving you anxiety relief techniques you can try at home and on the go. 

Some options for generalized anxiety disorder treatment without medication are:

1. Participating in therapy for GAD
2. Exercising to reduce anxiety
3. Creating a relaxing environment
4. Meditating to relieve anxiety
5. Journaling each day
6. Using a zero gravity chair for anxiety relief
7. Doing progressive muscle relaxation

1. Participating in Therapy for GAD

Therapy is a popular generalized anxiety disorder treatment option. There’s not just one form of therapy you might try. Two popular therapy methods for GAD treatment are cognitive behavioral therapy (CBT) and mindfulness-based stress reduction (MBSR).

CBT is a widely used therapy for GAD that helps to identify and change negative thought patterns. By working with a therapist, you can learn strategies to manage anxiety, improve coping skills, and develop healthier ways of thinking. MBSR combines mindfulness meditation and yoga to increase your awareness in the present moment. Practicing mindfulness is meant to help you observe your thoughts of anxiety without judgment, reducing stress and supporting emotional balance.

2. Exercising to Reduce Anxiety

Engaging in regular exercise releases endorphins that boost your mood and reduce anxiety. It’s a simple lifestyle adjustment that can serve as a very effective treatment for generalized anxiety disorder. Exercise also helps you get more restorative sleep at night and improves your overall physical health, which can positively impact mental well-being.

In addition to low-impact exercises like walking or swimming, many people turn to yoga and tai chi as part of their generalized anxiety disorder treatment. These activities combine physical movement with deep breathing and meditation. They help reduce stress, increase relaxation, and improve mental focus, making them effective for managing GAD symptoms.

3. Creating a Relaxing Environment

Your surroundings have a direct impact on your mental state. Changing things up to be more calming and serene as part of your generalized anxiety disorder treatment could make a noticeable difference. It’s not just your environment at home, either. Creating a positive work environment also contributes to GAD treatment.

For your home, simple changes like decluttering, using calming colors, and incorporating natural elements create a soothing space that promotes relaxation. At work, Organize your workspace, take regular breaks, and choose ergonomic furniture to elevate your comfort and productivity levels while reducing anxiety.

4. Meditating to Relieve Anxiety

We’ve already discussed MBSR as an effective treatment for generalized anxiety disorder, but there are more ways to incorporate meditation into your efforts. In addition to mindfulness meditation, consider options like guided meditation or calming breathing exercises. These activities can help calm your nervous system and bring you a deeper sense of relaxation and peace.

5. Journaling Each Day

Journaling is another non-medical generalized anxiety disorder treatment option you can use to express your thoughts and emotions. Getting them down on paper helps you to process and understand your feelings better. Journaling each day may even give you new insights into triggers and patterns for your anxiety, improving your GAD treatment efforts.

If you don’t want to focus on your feelings each time, you can also try gratitude journaling. Writing about things you’re grateful for can shift focus from anxiety to positive aspects of life. This practice builds a more positive mindset and reduces overall stress levels.

6. Using a Zero Gravity Chair for Anxiety Relief

Zero gravity chairs are excellent tools for generalized anxiety disorder treatment. These recliners elevate your experience by promoting better mental and physical health. The design of zero gravity chairs elevates your legs above your heart level and distributes your weight evenly along your body. In this zero gravity position, you may experience better blood circulation, deeper relaxation, and stress relief.

Some other zero gravity chair benefits for anxiety relief include:

• Back pain relief: Using a zero gravity chair for back pain relief helps break the self-feeding negative cycle between pain and anxiety.
• Enhanced relaxation: Reclining in a zero gravity chair promotes deeper relaxation, crucial for managing stress and anxiety.
• Chronic pain management: Chronic pain is often linked with stress and anxiety, creating a difficult cycle to break. Zero gravity chairs support joint health, reduce discomfort, and enhance the body’s natural healing processes to manage chronic pain symptoms.
• Headache and migraine treatment: Stress and anxiety can trigger or worsen tension headaches and migraines. The ergonomic design and comprehensive support of zero gravity chairs for GAD treatment may also help relieve neck and shoulder pain, common catalysts for headaches and migraines.

7. Progressive Muscle Relaxation for GAD

Progressive muscle relaxation (PMR) can also be an effective generalized anxiety disorder treatment. PMR involves systematically tensing and then slowly relaxing different muscle groups in your body to bring you to a state of physical relaxation.

By focusing on the contrast between tension and relaxation, you become more aware of physical sensations and can better manage stress and anxiety. Regular practice of PMR can lead to a significant reduction in anxiety symptoms, improve sleep quality, and enhance your overall well-being.

While generalized anxiety disorder treatment can be a challenge, there are non-medical techniques that may make your condition easier to live with. Whether it’s therapy, relaxation techniques, or choosing a zero gravity chair as a tool for your GAD treatment, Always consult with a healthcare professional before making any significant changes to your treatment plan to ensure the best approach for your individual needs.

Disclaimer: This content is not medical advice. Please consult with your healthcare professional when considering implementing changes to your health or workout routines to ensure it’s compatible with your needs.

Additional Sources

1. https://adaa.org/understanding-anxiety/facts-statistics