Living with Generalized Anxiety Disorder (GAD): Understanding, Coping and Finding Hope
- mariannegunnigan
- Jul 11
- 5 min read
Anxiety is a natural part of life. Everyone feels anxious now and then, whether it's before an exam, a job interview, or during an uncertain period. But for some people, anxiety doesn't pass quickly. Instead, it becomes a constant, lingering presence that interferes with daily life. This is the reality for many individuals living with Generalized Anxiety Disorder (GAD)
Generalized Anxiety Disorder is a long-term mental health condition that causes excessive, ongoing anxiety about a variety of situations. It differs from other types of anxiety disorders because the worry isn't limited to specific triggers. Instead, individuals with GAD will typically feel anxious most of the time, about many different aspects of life.
Unlike phobias, which involve a focused fear, or panic disorders, which involve intense episodes of fear, GAD involves chronic worry that seems impossible to control. Even when things are going well, the worry continues. People may worry about health, finances, relationships, work, or world events and the fear can often feel out of proportion to the actual situation.
Common Thought Patterns in GAD:
"What if I lose my job?"
"What if something bad happens to someone I love?"
"What if I said the wrong thing?"
"What if I fail?"
"Am I doing enough?"
These thoughts are often repetitive, intrusive and difficult to ignore. Over time, this constant state of mental stress can take a toll on both emotional and physical well-being.
When Anxiety Makes Sense and When It Becomes a Problem
Anxiety itself isn't necessarily a bad thing. It's a built-in alarm system designed to protect us. Feeling anxious before a job interview can make you prepare more thoroughly. Worrying about your child's illness may keep you attentive to their needs. These are examples of anxiety functioning as it should.
The problem arises when the anxiety becomes disproportionate to the situation or when it does not go away even after the perceived threat has passed. With GAD, the mind and body often act as though there is a constant emergency. This can lead to chronic stress, fatigue and difficulty making decisions. Everyday concerns turn into sources of dread. Even small uncertainties or changes can trigger intense fear and overthinking.
The Pixar film Inside Out offers a powerful metaphor for understanding emotional balance (if you haven't seen it I would highly recommend watching it Inside Out 2 trailer here ). The story takes place inside the mind of a preteen girl called Riley, and is told through the personified emotions Joy, Sadness, Fear, Anger, Anxiety and Disgust. Each emotion plays an important role, but at different times they take turns leading Riley's responses. Anxiety plays the role of a dominant and sometimes overwhelming emotion, she takes control of Riley's emotional console, prioritizing potential threats and planning for the future. While Anxiety believes she's protecting Riley, she actually creates problems through catastrophising and over analysing. This mirrors what happens in GAD, where anxiety becomes the loudest voice, even when it is not needed.
The film gently demonstrates that all emotions have value. This reflects therapeutic goals: not to eliminate anxiety, but to restore emotional balance and understanding.
Signs and Symptoms of GAD
People with GAD experience a wide range of symptoms that affect their thoughts, emotions and bodies. These symptoms go beyond normal stress and can interfere significantly with everyday life.
Emotional and Cognitive Symptoms:
Ongoing worry that is difficult to control
Difficulty concentrating or feeling that the mind goes blank
Feeling restless or constantly on edge
Being easily irritated
Fear that something terrible is always about to happen
Overanalyzing situations or decisions
Physical Symptoms:
Muscle aches or tension
Fatigue or feeling constantly tired
Difficulty sleeping or staying asleep
Headaches
Digestive issues, such as nausea or stomach upset
Increased heart rate or shallow breathing
There is no single cause of GAD. It is usually a combination of different factors:
Genetics: A family history of anxiety or mental health issues increases risk
Personality: Perfectionists or people who are highly sensitive may be more vulnerable
Life events: Trauma, ongoing stress, or sudden loss can trigger anxiety
Brain chemistry: Imbalances in neurotransmitters like serotonin and dopamine
Substance use: Caffeine, alcohol, or certain medications can increase symptoms
CBT: A Practical and Effective Approach
Cognitive Behavioural Therapy (CBT) is a widely used treatment for GAD. It helps people understand how their thoughts, feelings and behaviours are connected and how to interrupt unhelpful patterns.
Key CBT Techniques for GAD:
Cognitive Restructuring: Identify and challenge anxious thoughts. Replace "I will definitely fail this presentation" with "I might be nervous, but I have prepared and can do my best."
Worry Scheduling: Designate a short daily period to write down and sit with your worries, helping to contain them rather than letting them dominate your day.
Behavioural Experiments: Test the reality of anxious predictions. If you believe people will laugh at you for speaking up, try it and observe what really happens.
Mindfulness and Grounding: Learn to stay present and reduce rumination. This might include breathwork or body scanning techniques.
Thought Records: Keep a journal to track and reframe anxious thoughts over time.
CBT is practical, structured, and empowering. Many therapists on IACP and IAHIP offer CBT as part of their approach.
Internal Family Systems (IFS): Healing Through Inner Dialogue
IFS therapy views the mind as made up of different "parts" that serve different functions (much like the storyline of Inside Out). For someone with GAD, there may be a protective part that uses anxiety to prevent failure, rejection, or harm. IFS helps clients connect with these parts, begin to understand their fears which helps bring compassion to the internal system.
IFS is especially helpful for those with a history of trauma, harsh self-criticism or inner conflict. This is because it looks deeper than just the symptoms of GAD and helps to identify their source. It is increasingly used by integrative therapists in Ireland and is listed among the modalities on IAHIP and IACP.
When Medication Helps
Talk Therapy and self-help strategies are often the foundation of treatment. However, in some cases, medication can act like a circuit breaker. It reduces the intensity of symptoms and creates space for the person to engage more fully with therapy, relationships, and self-care.
Common Medications in Ireland:
SSRIs (Selective Serotonin Reuptake Inhibitors): Sertraline (Lustral), Escitalopram (Lexapro), Paroxetine (Seroxat)
SNRIs (Serotonin-Norepinephrine Reuptake Inhibitors): Venlafaxine (Efexor)
Benzodiazepines: Diazepam (Valium), Alprazolam (Xanax) — typically short-term only
Beta Blockers: Propranolol — helpful for physical symptoms like heart palpitations
Buspirone: An anti-anxiety medication less commonly prescribed but effective for some
As a therapist I am not qualified to prescribe or advise on medication but if appropriate I will encourage clients to talk to their GP or psychiatrist about possible medical interventions. It may take time to find the right fit and side effects should be monitored. Medication is not about numbing out; it can be about turning down the volume enough to hear your own needs more clearly. It is also vitally important when stopping medications that you consult your GP and do so under medical supervision as stopping suddenly can result in serious side effects.
Supports in Ireland
Pieta House: Free therapy for those in suicidal distress or self-harm. Call 1800 247 247 or text HELP to 51444
IACP: Accredited psychotherapists and counsellors
IAHIP: Directory of integrative and humanistic therapists
Samaritans: Call 116 123, 24/7
Your GP: Can provide referrals and medication options
Moving Forward: Living Well With GAD
Living with GAD can be difficult, but it is manageable. Anxiety doesn't have to define you. With support, tools and/or medication it is possible to reduce its grip and feel more in control.
If you relate to the experiences described here, consider reaching out for support. Whether it’s a conversation with your GP, a therapist from IACP or IAHIP or even a trusted friend. Don't suffer in silence, there is support out there.
Start small. Be kind to yourself. You don't need to have it all figured out to begin healing.
Resources
Marianne Gunnigan July 2025
086 2525132
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