Generalised anxiety disorder in adults - Self-Help

There are many ways you can help ease the symptoms of generalised anxiety disorder (GAD).

Try a book or an online course

When you're diagnosed with GAD, your GP may recommend self-help treatments. They may do this before you have more intensive psychological therapy or medication.

Self-help treatment usually involves working from a book or computer programme.

Cognitive Behavioural Therapy (CBT) is a type of psychological treatment that can help you understand your condition. You will understand how your problems, thoughts, feelings and behaviour affect each other. This will help manage anxiety by changing negative or unhelpful thoughts and behaviour.

Exercise

Regular exercise, particularly aerobic exercise, may help you combat stress and release tension. It also encourages your brain to release serotonin, which can improve your mood.

Examples of good aerobic exercises include:

• walking fast or jogging
• swimming
• cycling
• tennis
• hiking
• football or rugby
• aerobics

You should aim to do at least 150 minutes of moderate-intensity exercise a week. Moderate-intensity exercise should raise your heart rate and make you breathe faster.

Related topics

Getting active and regular exercise

Learn to relax

As well as regular exercise, learning how to relax is important.

You may find relaxation and helpful. You may prefer activities such as yoga or pilates to help you unwind.

Related topics

Breathing exercises

Avoid smoking and drinking

Smoking and alcohol make anxiety worse. Drinking alcohol in moderation or stopping smoking may help to reduce your anxiety.

To reduce the risk of harming your health:

• men and women should not drink more than 14 units a week

• spread your drinking over 3 days or more if you drink as much as 14 units a week

Fourteen units are equal to six pints of beer or 10 small glasses of low-strength wine.

Related topics

Alcohol units

Stopping smoking

Contact support groups

Support groups can give you advice on how to manage your anxiety. They're also a good way to meet other people with similar experiences.

Support groups can often arrange face-to-face meetings. You can use these meetings to talk about your difficulties and problems. Many support groups also provide support and guidance over the phone or in writing.

Talk to your GP about local support groups for anxiety in your area.