Living with a constant “what if” can be exhausting, and for many adults, it may be a sign of Generalised Anxiety Disorder (GAD). I’m Dr Esthefanea F. Santos, a Counselling Psychologist based in Medway, Kent, and I work with adults to understand how anxiety affects the mind and body, and how evidence-based strategies can support emotional regulation and wellbeing.
This article is part of my Anxiety Series, where I explore different forms of anxiety and practical ways to manage them. In this post, we focus on ‘Generalised Anxiety Disorder‘, sometimes referred to as GAD. We will look at what it is, why it happens, and steps you can take to better understand and cope with it.
What is GAD?
Most people worry from time to time. It’s natural to think ahead, plan for the future, and feel uneasy about uncertainty. But when worry becomes persistent, excessive, and difficult to control, it may be a sign of GAD, a common yet often misunderstood form of anxiety.
People living with GAD experience ongoing anxiety about everyday situations such as health, work, relationships, finances, or safety, even when there’s no immediate reason for concern. The mind feels stuck in “what if” mode, constantly scanning for potential threats.
How GAD feels
GAD affects both the mind and body. You might notice:
• A constant sense of unease or dread
• Racing thoughts that jump from one worry to another
• Difficulty concentrating or relaxing
• Physical symptoms such as muscle tension, fatigue, restlessness, or stomach discomfort
• Trouble falling asleep or staying asleep
Many describe it as living with a background hum of worry, always present, even on good days.
Why GAD happens
There isn’t one single cause of GAD. It usually develops through an interaction of biological, psychological, and social factors:
• Genetic predisposition: A family history of anxiety can increase vulnerability.
• Life experiences: Chronic stress, loss, or ongoing uncertainty can heighten sensitivity to threat.
• Personality factors: People who are conscientious, responsible, or perfectionistic may be more prone to worry.
• Body and brain responses: An overactive stress system keeps the body alert even when there’s no danger.
Importantly, GAD isn’t a sign of weakness. It’s your body’s alarm system doing its job a little too well.
The impact of chronic anxiety
Because GAD keeps the body in a prolonged state of tension, it can take a physical and emotional toll over time.
You might experience headaches, tight muscles, digestive issues, or persistent fatigue. Emotionally, anxiety can make it hard to feel present, enjoy rest, or connect with others.
Left untreated, GAD can contribute to depression, burnout, or other stress-related difficulties. Recognising it early allows for more effective management and recovery.
How therapy can help
Therapy provides a structured, safe space to understand the patterns keeping anxiety active. Together, we might explore:
• What triggers your worry and keeps it looping
• How your body responds to anxiety, and ways to calm it
• Tools for shifting from reacting to anxiety toward responding to it more flexibly
Evidence-based approaches such as Cognitive Behavioural Therapy (CBT) and relational or psychodynamic therapy help clients identify unhelpful thought patterns, build tolerance for uncertainty, and understand the deeper emotional dynamics driving anxiety.
A qualified professional will help you decide which approach best fits your needs and collaboratively develop a plan. The goal isn’t to eliminate anxiety completely, but to help it take its rightful place in your life, rather than letting it take over.
What you can do to understand and manage GAD
While professional therapy offers a structured space to work through anxiety, there are steps you can take yourself to understand and manage it more effectively.
- Notice your patterns
Keep gentle track of when worry tends to appear.
Are there certain times, thoughts, or situations that trigger it?
Recognising patterns can help you see that anxiety often follows from stress or uncertainty, it isn’t random or uncontrollable. - Separate “productive” from “unproductive” worry
Ask yourself: Is this something I can act on, or something I’m imagining?
If there’s an action to take, plan it and move on.
If not, remind yourself that worry itself isn’t solving the problem, it’s your mind’s attempt to prepare for uncertainty. - Ground yourself in the present
When anxiety pulls you into the future, bring attention back to what’s around you.
Notice your breath, the sounds in the room, or the feel of your feet on the floor.
These grounding practices help your body recognise that, right now, you are safe. - Support your body as well as your mind
Physical care supports emotional regulation. Regular movement, balanced meals, and adequate rest all help stabilise the nervous system.
Reducing caffeine or alcohol can also lessen physical tension and improve sleep quality. - Create a “worry time”
Instead of trying to stop worry entirely, set aside 10-15 minutes each day as your designated “worry time.”
When worries come up outside that window, gently remind yourself you’ll return to them later.
This teaches your mind it doesn’t need to stay alert all day. - Practice self-compassion
Anxiety can be frustrating, but it’s not a personal failure.
It’s your body’s way of trying to protect you.
Treat yourself with the same patience and kindness you would offer to someone you care about.
These steps won’t eliminate anxiety, and they don’t need to. But they can help you feel more grounded and in control. If anxiety continues to interfere with daily life, therapy can provide deeper and more tailored support.
If you’d like to learn more
At ES Therapy Centre we offer individual therapy for adults experiencing anxiety, stress, and related challenges.
If you’re ready to take the next step, visit our website or book a free 15-minute consultation to find out how therapy can help you feel calmer more grounded.
Anxiety is a natural response, but when it takes over daily life, it can feel exhausting and relentless. Understanding the brain mechanisms behind anxiety and practising grounded, evidence-based strategies can provide a starting point for managing anxious responses and feeling steadier day to day.
If you found this helpful, stay tuned for the rest of the series. Future posts will explore different forms of anxiety, including health anxiety, social anxiety, and emetophobia along with practical strategies to understand and manage them.
