| "I just dread being alone at night. I don't know why, but I | | | | National Institute of Mental Health (NIMH), effective |
| do......" | | | | treatments have been developed to help people with |
| "My thoughts won't shut off. They're constantly running, | | | | GAD. |
| making me worry, worry, worry......" | | | | How Common is GAD? |
| "Will I ever be my old self again?" | | | | About 2.8% of the U.S. population (4 million Americans) |
| "I can't remember ever feeling relaxed and calm....What | | | | have GAD during a year's time. |
| would that be like?" | | | | GAD most often strikes people in childhood or |
| "I'm always on edge....." | | | | adolescence, but can begin in adulthood, too. It affects |
| "I hate having to go to work anymore. I haven't always | | | | women more often than men. |
| been this way....." | | | | What Causes GAD? |
| Generalized anxiety disorder is a relatively common | | | | Some research suggests that GAD may run in |
| anxiety problem, affecting 3-4% of the population, that | | | | families and it may also grow worse during stress. |
| turns daily life into a state of worry, anxiety, and fear. | | | | GAD usually begins at an earlier age and symptoms |
| Excessive thinking and dwelling on the "what ifs" | | | | may manifest themselves more slowly than in most |
| characterizes this anxiety disorder. As a result, the | | | | other anxiety disorders. |
| person feels there's no way out of the vicious cycle of | | | | What Treatments Are Available for GAD? |
| anxiety and worry, and then becomes depressed | | | | Treatments for GAD include medications and |
| about life and the state of anxiety they find | | | | cognitive-behavioral therapy. |
| themselves in. | | | | Can People with GAD Also Have Other Physical and |
| Generalized anxiety usually does not cause people to | | | | Emotional Illnesses? |
| avoid situations, and there isn't an element of a "panic | | | | Research shows that GAD often coexist with |
| attack" involved in the prognosis, either. It's the thinking, | | | | depression, substance abuse, or other anxiety |
| thinking, thinking, dwelling, dwelling, ruminating, ruminating, | | | | disorders. Other conditions associated with stress, such |
| and inability to shut the mind off that so incapacitates | | | | as irritable bowel syndrome, often accompany GAD. |
| the person. At other times, thoughts seem almost | | | | Patients with physical symptoms such as insomnia or |
| non-existent because the anxious feelings are so | | | | headaches should also tell their doctors about their |
| dominant. Feelings of worry, dread, lack of energy, and | | | | feelings of worry and tension. This will help the patient's |
| a loss of interest in life are common. Many times there | | | | health care provider to recognize that the person is |
| is no "trigger" or "cause" for these feelings and the | | | | suffering, from GAD. |
| person realizes these feelings are irrational. | | | | Anxiety & Sleep |
| Nevertheless, the feelings are very real. At this point, | | | | Sleep - is a basic human need at any age, as essential |
| there is no "energy" or "zest" in life and no desire to | | | | for good health as a proper diet and regular exercise. |
| want to do much. | | | | A good night's sleep refuels the body's energy, gives |
| This emotional fear and worry can be quite strong. If a | | | | our active brains a rest, and puts us mentally in a |
| loved one is ten minutes late, the person with | | | | better mood. |
| generalized anxiety fears the very worst -- | | | | One of the greatest frustrations we all face at some |
| something's dreadfully wrong (after all, they're ten | | | | point is not being able to fall asleep. We toss and turn, |
| minutes late!), there's been an accident, the paramedics | | | | worry about the next day's activities. |
| are taking the person to the hospital and his injuries are | | | | Anxiety & Sleep |
| just too critical to resuscitate him....."Oh, my | | | | National Sleep Foundation |
| God!.....WHAT AM I GOING TO DO?" Feelings of fear | | | | Sleep for Kids |
| and anxiety rush in from these thoughts, and the | | | | Drowsy Driving |
| vicious cycle of anxiety and depression runs wild. | | | | Clock and count how many minutes we have left |
| Some people with generalized anxiety have | | | | before morning. For many, though, insomnia is much |
| fluctuations in mood from hour to hour, whereas others | | | | more than a one-night annoyance. Insomnia is the |
| have "good days" and "bad days". Others do better in | | | | clinical term for those who have trouble falling asleep, |
| the morning, and others find it easier at the end of the | | | | difficulty staying asleep, or waking too early in the |
| day. These anxiety feelings and moods feed on | | | | morning. Caused by a multitude of physical and |
| themselves, leading the person to continue in the | | | | emotional problems, insomnia can be diagnosed as |
| pattern of worry and anxiety -- unless something | | | | short-term or long-term, depending on when the patient |
| powerful breaks it up. | | | | feels that the loss of sleep is a problem. |
| Physical manifestations of generalized anxiety may | | | | For individuals with an anxiety disorder, insomnia closes |
| include headaches, trembling, twitching, irritability, | | | | the loop on a vicious cycle of symptoms that can |
| frustration, and inability to concentrate. Sleep | | | | exacerbate these disorders. Many of the culprits that |
| disturbances may also occur. Elements of social | | | | prey on anxiety sufferers - excessive stress, |
| phobia and/or panic may sometimes be present, such | | | | persistent worry, obsessive thoughts, gastrointestinal |
| as high levels of self-consciousness in some situations, | | | | problems, and nightmares - also rob them of their |
| and fear of not being able to escape from enclosed | | | | precious sleep. In addition, certain antidepressants often |
| spaces. | | | | prescribed for the treatment of an anxiety disorder |
| It is also common, but not universal, for people with | | | | can cause sleep difficulties. |
| generalized anxiety to experience other problems, | | | | Conversely, research has shown that chronic sleep |
| such as a quickness to startle from it, a lack of ability | | | | problems are associated with an increased risk of |
| to fully relax, and the propensity to be in a state of | | | | anxiety, depression and reduced quality of life. Sleep |
| constant motion. It is difficult for some people with | | | | disorders such as sleep apnea, narcolepsy, and |
| generalized anxiety to settle down enough to have a | | | | restless leg syndrome also interfere with good sleeping |
| quiet, reflective time where they can calm down, relax, | | | | habits, thereby contributing to the possibility of mental |
| and feel some peace and tranquility. Strategies to | | | | impairment. The vicious cycle continues. |
| peacefully calm down and relax are one part in | | | | Whether sleeplessness creates the anxiety, or the |
| overcoming this problem. | | | | disorder causes the insomnia, the risks of inadequate |
| Normal life stresses aggravate generalized anxiety. | | | | sleep go way beyond just being tired. Skipping the |
| The person who typically performs well at work and | | | | necessary hours of sleep can result in many negative |
| receives a sense of accomplishment from it, all of a | | | | consequences including, poor work or school |
| sudden finds that work has become drudgery. If work | | | | performance, increased risk of injury, and poor health, |
| is perceived as a negative environment, and the | | | | as well as, impaired judgment and bad moods. In |
| person no longer feels fulfilled, then considerable worry | | | | children, sleep disorders are linked to learning problems, |
| takes place over these situations. As a result, the | | | | slow growth, bedwetting and high blood pressure. |
| anticipatory anxiety about going to work can become | | | | Dos & Don'ts for Sleeping Soundly |
| quite strong. | | | | The National Sleep Foundation (NSF) recommends an |
| Generalized anxiety has been shown to respond best | | | | average of seven to nine hours of sleep each night |
| to cognitive-behavioral therapy, an active therapy that | | | | for most adults and even more for children and |
| involves more than just talking to a therapist. In CBT, | | | | adolescents. Yet, nearly 25% of adults in America (47 |
| the person gradually learns to see situations and | | | | million people) don't even get the minimum amount of |
| problems in a different perspective and learns the | | | | sleep they need to be fully alert the next day. To |
| methods and techniques to use to alleviate and reduce | | | | manage anxiety symptoms, and to ensure good health, |
| anxiety. Sometimes medication is a helpful adjunct to | | | | make sleep a priority for you and your family. Here are |
| therapy, but for many people it is not necessary. | | | | some tips from the NSF to enjoying better sleep: |
| Research indicates that generalized anxiety is fully | | | | Dos |
| treatable and can be successfully overcome over the | | | | Make time for sleep. Block out seven to nine hours for |
| course of about three to four months if the person is | | | | a full night of uninterrupted sleep. |
| motivated and works toward recovery. | | | | Establish a regular bedtime routine for children that |
| Generalized anxiety must be chipped away from all | | | | includes 15 to 30 minutes of calm, soothing activities. |
| sides and that is what CBT is designed to do. No one | | | | Set the stage for a good night's sleep. Make sure your |
| has to live with generalized anxiety disorder......treatment | | | | bedroom is cool, dark and quiet. Get into bed only |
| for GAD has been shown to be both effective and | | | | when you are sleepy. |
| successful. | | | | If you don't fall asleep within 15 minutes, get out of bed, |
| Please seek a therapist who understands anxiety and | | | | go to another room, and do something you find |
| the anxiety disorders. Remember, that just because a | | | | relaxing. |
| person has a degree behind their name, does not | | | | Talk to your doctor if you have sleep problems. A |
| mean they understand and can treat an anxiety | | | | doctor can discuss with you about the number of |
| disorder. Feel free to ask questions of any | | | | prescribed and herbal sleep remedies available. Sweet |
| professional and make sure your therapist understands | | | | dreams! |
| and knows how to treat generalized anxiety. It is | | | | Don'ts |
| usually a good idea to see a specialist in this area | | | | Engage in stimulating activities right before going to |
| (they don't charge more), but they do have a practice | | | | sleep. |
| that is geared toward the anxiety disorders. | | | | Watch TV or use the computer before going to bed. |
| Generalized Anxiety Disorder (GAD) is characterized | | | | Eat or drink before bedtime. |
| by 6 months or more of chronic, exaggerated worry | | | | Exercise within three hours before you want to fall |
| and tension that is unfounded or much more severe | | | | asleep. The ideal time to work out is early afternoon, |
| than the normal anxiety most people experience. | | | | because about 5 to 6 hours later your body |
| People with this disorder usually expect the worst; they | | | | temperature will drop and this will help you sleep better. |
| worry excessively about money, health, family, or | | | | Consume large amounts of caffeine, like soda and |
| work, even when there are no signs of trouble. They | | | | chocolate. |
| are unable to relax and often suffer from insomnia. | | | | Use nicotine products. Nicotine is a stimulant. |
| Many people with GAD also have physical symptoms, | | | | Please know that you can share this article with |
| such as fatigue, trembling, muscle tension, headaches, | | | | anyone, friends, family, associates and just anyone you |
| irritability, or hot flashes. | | | | think that this article may help. Please just leave the |
| Fortunately, through research supported by the | | | | footer below, the same as it is now. |