Generalised Anxiety Disorder (GAD)

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Do You...


Worry uncontrollably, affecting your daily life and/or relationships?
Worry about many things and tend to expect the worst?
Feel constantly ‘on edge’?
Find that your worries are upsetting and stressful?

What is Generalised Anxiety Disorder (GAD)?

People with Generalised Anxiety Disorder (GAD) typically experience uncontrollable worrying, anxiety and tension.


Symptoms of GAD

  • restlessness
  • unsettledness
  • a sense of dread
  • a lack of concentration or that your mind is going blank
  • irritability
  • impatience
  • distractibility
  • physical tension
  • other physical symptoms, e.g dizziness, palpitations, breathlessness, etc.
How common is it? →

According to the Singapore Mental Health Study (SMHS) conducted in 2016, the prevalence rate of Generalised Anxiety Disorder (GAD) in Singapore was 1.6% or 1 in 62 persons.

What can I do about it? →

GAD can be caused by a combination of factors including genetics, brain chemistry, personality traits, and life experiences. Stressful life events, trauma, chronic medical conditions, and substance use can also contribute to the development of GAD.

How can I help myself? →

Here are useful self-help strategies to better manage your anxiety:

Exercise

Engaging in regular exercise, preferably on a daily basis, can help you deal with and reduce stress. It also encourages your brain to release the chemical serotonin, which can improve your mood. Brisk walking is one good example of moderate exercise.

Relaxation

Learning how to relax is also important. Incorporating relaxation activities, such as breathing exercises, yoga or pilates, can help you relax. Getting sufficient rest is also important as you are less likely to be able to manage anxiety symptoms when you are tired.

Diet

Keeping a balanced and healthy diet with fruits and vegetables and cutting down on the consumption of caffeine can help reduce anxiety symptoms.

Avoid smoking and drinking

Smoking and consumption of alcohol have been proven to worsen anxiety. Moderating your alcohol intake and/or giving up smoking can help you in the long run.

Understanding your worry

Some people may find that understanding their worries can help them better manage their anxiety. There are relevant resources and books available to help you better understand your worry and cope with it.
Our recommended resource on GAD: Overcoming Worry and Generalised Anxiety Disorder, 2nd Edition (2021), M. Freeston & K. Meares

Acknowledgement of references →