Guided self-help
This involves working through a CBT-based workbook or computer course in your own time with the support of a therapist.
Or a group course where you and other people with similar problems meet with a therapist every week to learn ways to tackle your anxiety.
If these initial treatments don't help, offer a more intensive psychological therapy or medication.
Patients can self refer at nhs.uk/therapies
Cognitive behavioural therapy (CBT)
is one of the most effective treatments for GAD.
Studies of different treatments for GAD have found the benefits of CBT may last longer than those of medication, but no single treatment works for everyone.
CBT helps you to question your negative or anxious thoughts and do things you'd usually avoid because they make you anxious.
It usually involves meeting with a specially trained and accredited therapist for a 1-hour session every week for 3 to 4 months.
Applied relaxation
Applied relaxation focuses on relaxing your muscles in a particular way during situations that usually cause anxiety.
The technique needs to be taught by a trained therapist, but generally involves:
- learning how to relax your muscles
- learning how to relax your muscles quickly and in response to a trigger, such as the word "relax"
- practising relaxing your muscles in situations that make you anxious
As with CBT, applied relaxation therapy will usually mean meeting with a therapist for a 1-hour session every week for 3 to 4 months.
Exercise regularly
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.
https://www.nhs.uk/live-well/exercise/free-fitness-ideas/
https://www.nhs.uk/conditions/stress-anxiety-depression/improve-mental-wellbeing/
Learn to relax
As well as regular exercise, learning how to relax is important.
You may find relaxation and breathing exercises helpful, or you may prefer activities such as yoga or pilates to help you unwind.
You can also try listening to this 6 minute anxiety control training audio guide. Dr Chris Williams talks about how to relax and beat your anxieties, today and in the long term.
Avoid caffeine
Drinking too much caffeine can make you more anxious than normal. This is because caffeine can disrupt your sleep and also speed up your heartbeat.
If you're tired, you're less likely to be able to control your anxious feelings.
Avoiding drinks containing caffeine, such as coffee, tea, fizzy drinks and energy drinks, may help reduce your anxiety levels.
Avoid smoking and drinking
Smoking and alcohol have been shown to make anxiety worse. Only drinking alcohol in moderation or stopping smoking may help reduce your anxiety.
To reduce the risk of harming your health:
- men and women are advised not to regularly 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 is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.
If these do not work then try pharmacological interventions specialist
- psychiatrists
- psychiatric nurses
- clinical psychologists
- occupational therapists
- social workers
