GAD - Self-help treatments for generalised anxiety disorder

If you have generalised anxiety disorder (GAD), there are many ways you can help ease the symptoms of anxiety yourself.

Try a book or online course

When you are diagnosed with GAD, your GP may recommend trying self-help treatments before having more intensive psychological therapy or medication.

This will usually involve working from a book or computer programme for around six weeks or longer. In some cases, you may be closely supported by a trained therapist who you will speak to every week or two, although some treatments only involve minimal or occasional contact with a therapist who will monitor your progress.

There are a number of different books and courses available that can help you learn to cope with your anxiety, but the National Institute for Health and Care Excellence (NICE) only recommends trying treatments based on the principles of cognitive behavioural therapy (CBT).

CBT is a type of psychological treatment that can help you understand your condition better and how your problems, thoughts, feelings and behaviour affect each other. The aim of CBT-based treatments is to help you learn ways to manage your anxiety by modifying negative or unhelpful behaviour and thoughts.

Read more about self-help therapies for anxiety.

Exercise regularly

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

Examples of good aerobic exercises to try include:

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

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

Read more information and advice about exercise and getting active for mental wellbeing.

Learn to relax

As well as getting 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 this five-minute audio guide to dealing with anxiety.

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 are tired, you are 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 feelings of anxiety worse. Only drinking alcohol in moderation or stopping smoking if you smoke may help reduce your anxiety.

The Department of Health recommends that men should not drink more than three to four units of alcohol a day and women no more than two to three units.

Read more about alcohol units and stopping smoking.

Contact support groups

Support groups can give you useful advice about how to effectively manage your anxiety. They are also a good way to meet other people with similar experiences.

Examples of support groups you may find useful include:

Support groups can often arrange face-to-face meetings, where you can talk about your difficulties and problems with other people. Many support groups also provide support and guidance over the phone or in writing.

Ask your GP about local support groups for anxiety in your area or search online for mental health information and support services near you.