Coping with anxiety is not easy, especially when such disorders are among the most common mental health issues worldwide. It is estimated that Generalised Anxiety Disorder (GAD) affects almost 6.8 million U.S. adults yearly — nearly 3% of the population. Sadly, GAD is among the more stubborn anxiety disorders to treat successfully.
When a person has GAD, they worry about a wide range of topics, and their anxiety is not limited to a short period of time, but can last for months or years. Fortunately, GAD can be treated through medication, a healthy diet, mind-body practices, and regular exercise.
Understanding GAD in the Context of Coping with Anxiety
According to the Anxiety & Depression Association of America, GAD is “a condition characterised by persistent and excessive worry about a number of different things. People with GAD may anticipate disaster and may be overly concerned about money, health, family, work or other issues.”
Some of the biggest sources of worry among people with GAD include work or school performance, natural disasters, finances, health, job security, and relationships.
Doctors generally diagnose someone with GAD when they find it difficult to control worry on more days than not for at least six months, along with exhibiting three or more of the following symptoms:
- frequent worry or feeling on edge, nervous or irritable
- feeling out of control or unable to tolerate uncertainty or new situations
- difficulty focusing on tasks at work or school
- insomnia
- being easily startled
- fatigue
- physical symptoms such as increased heart rate, rapid breathing, chest pains, sweating, trembling
Also common are difficulty eating normally, frequent headaches, muscle aches, stomach pains or diarrhoea. Psychiatrists often use patient conversations plus a physical examination to rule out other health issues.
Missed diagnosis rates for GAD are high — many sufferers assume their symptoms are purely physical illnesses.
Causes of GAD & How Stress Makes it Worse
Multiple factors contribute to GAD, including genetics, family history, biological factors, trauma or loss, as well as lifestyle factors such as substance use, lack of exercise, poor sleep, and an imbalanced diet.
Other risk influences include:
- disturbances in brain regions that regulate fear
- a history of depression
- having a more negative personality or tendency toward anxiety
- being female, or in childhood, teenage, or middle-aged years
- living in a busy, industrialised country, where constant stressors can intensify anxiety (for example, urban environments like Singapore)
Treatment Options & New Data on Efficacy — Key to Coping with Anxiety
Patients with GAD are often treated with antidepressants (such as SSRIs or SNRIs), other medications like Buspirone, or sedatives like benzodiazepines.
Even with medication, 30% to 60% of patients with GAD do not achieve full remission after treatment. Natural remedies like relaxation and mindfulness-based practices have been helpful in many cases, offering additional tools for relief.
Recent meta-analyses find that with Cognitive Behavioral Therapy (CBT), remission rates (complete recovery) for people with GAD are around 51% at post-treatment and 65% at follow-up.
Here are four effective methods to help you cope with anxiety and relieve stress.
(1) Therapy (especially CBT)
Cognitive Behavioural Therapy (CBT) helps train your brain to better control thoughts, emotions, and stress responses. It works by identifying and challenging negative thoughts, and by gradually exposing someone to fears, so they learn outcomes are often not as bad as anticipated.
Studies show that about half of people with GAD respond well to CBT — many improve significantly.
(2) Relaxation Practices & Mindfulness
Relaxation and mindfulness help manage both mental worry and physical symptoms of stress — rapid heartbeat, heavy breathing, sweating, or overwhelming thoughts. Techniques include deep breathing, meditation, massage, acupuncture, biofeedback, and mindfulness-based strategies.
Mindfulness and related practices work by increasing awareness of the present moment — thoughts, emotions, and body sensations — which can lower stress-hormone levels and improve sleep quality. Acceptance Commitment Therapy (ACT) is another mindfulness-related approach shown to help reduce anxiety.
(3) A Healthy Lifestyle
Lifestyle plays a big role in how well you cope with anxiety. Key areas to focus on:
- Sleep: Keeping consistent sleep/wake cycles, aiming for 7–9 hours per night.
- Organisation: Use a calendar, set priorities, keep a journal of worries to unload your mind.
- Exercise: Regular aerobic or cardiovascular activity triggers endorphins and helps lift your mood.
- Diet: Eat balanced meals, avoid skipping meals. Foods that support mental health include wild-caught fish (salmon, mackerel), probiotic foods (yogurt), leafy greens, nuts and seeds, fresh fruits (especially berries and bananas), healthy fats like avocado and olive oil, beans and legumes.
- Avoid excess: Limit alcohol, caffeine, and sugar, which can worsen anxiety.
(4) Natural Supplements & Emerging Supportive Tools
Some natural supplements may help when used carefully (and ideally under a healthcare provider’s advice), especially when combined with other methods of coping with anxiety:
- Adaptogen herbs, such as ashwagandha or kava root — these may help regulate stress hormones.
- Magnesium and the B-vitamin complex — important for nerve function, energy regulation, and mood support.
- GABA (gamma-aminobutyric acid) — a neurotransmitter that may have a calming effect.
- Essential oils such as chamomile or lavender, known for their soothing qualities.
- Turmeric/curcumin — valued for anti-inflammatory and antioxidant benefits.
Digital CBT programmes are emerging as scalable tools: for example, a recent study of fully automated CBT (an app-based programme called Daylight) reported 71% remission in GAD patients after 12 months.
Coping with anxiety is difficult, especially given how persistent GAD can be. But with the right mix of therapies, lifestyle changes, stress-relief practices, and possibly supplements or digital tools, many people find significant relief. Don’t underestimate the power of support from loved ones — you are not alone in this journey, and combining professional help with everyday methods can make coping with anxiety much more manageable.