Do You Have Generalized Anxiety Disorder?

November 24, 2024

Michael M. Newman, PhD, Author and Doctor of Natural Medicine

Tom O'Connor, Publisher

Author Michael M. Newman is a Doctor of Natural Medicine and a Certified Neuroscience Coach. He received his DNM/PhD from Quantum University of Integrative Medicine. He received his PhD in Natural Medicine for his work in the neuroscience of stress. 

Dr. Newman is also a board-certified Holistic Health Practitioner, a member of the International Association of Therapists, and a Fellow with the American Institute of Stress. He has a clinical focus on: 

● Neuroscience of Stress 

● Health-based neuroscience 

● Brain Health 

● Neuroplasticity 

According to Dr. Michael M. Newman 

Individuals diagnosed with Generalized Anxiety Disorder often experience a persistent cycle of "what if" inquiries that reveal their underlying fears and emotional fatigue. A common question posed by clients in my practice pertains to: "Why can't I stop worrying?" 

Many individuals experience a deep sense of frustration or shame when they realize they cannot easily "turn off" their anxiety or fear, even when their rational mind assures them that they are safe. This inner conflict can be particularly distressing, as it highlights the dissonance between their emotional responses and their logical understanding of the situation. Despite being fully aware that there is no real threat, the overwhelming sensations of unease can linger, making it difficult for them to regain a sense of calm. This struggle often leads to feelings of helplessness, as they wish they could erase their discomfort at will, much like flipping a switch. 

By employing techniques that reflect how the brain processes fear and anxiety, the primary strategy focuses on harnessing neuroplasticity—the brain's remarkable ability to rewire itself. This approach aims to create new, calmer neural pathways that can effectively override entrenched worry responses. 

The following techniques are recommended for effective cognitive and emotional management: 

1. Cognitive Restructuring 

2. Scheduled Worry Time 

3. Mindfulness and Presence 

4. Acquisition of New Skills and Engagement in Challenging Activities 

With consistent practice of these techniques, individuals can physically reshape their brain's connections, allowing the "calm" pathways to take precedence and successfully overcome chronic worry. 

Cognitive Restructuring 

Cognitive restructuring is a well-established therapeutic technique that helps transform negative or irrational thought patterns into more balanced, rational perspectives. This method constitutes a fundamental aspect of Cognitive Behavioural Therapy (CBT) and serves as an effective tool for alleviating stress, anxiety, and other detrimental emotional states. By systematically examining the evidence that supports and contradicts a specific thought, individuals can attain a clearer understanding of their cognitive processes, ultimately leading to healthier emotional states. 

Benefits of Cognitive Restructuring: 

1. Reduction of Stress and Negative Emotions: By challenging distorted thinking, cognitive restructuring aids individuals in managing stress levels and mitigating feelings of despair, frustration, and anxiety. 

2. Treatment of Various Psychological Issues: This technique is advantageous for addressing a broad spectrum of mental health concerns, including but not limited to depression, generalized anxiety disorder, and social anxiety. 

3. Promotion of a Flexible and Realistic Mindset: Through the process of restructuring thoughts, individuals cultivate the ability to perceive situations from multiple perspectives, which enables them to respond more adaptively to life's challenges. 

4. Enhancement of Coping Skills and Resilience: Cognitive restructuring empowers individuals to improve their coping mechanisms in the face of adversity, fostering greater resilience and a proactive approach to overcoming obstacles. 

In summary, cognitive restructuring not only addresses current emotional difficulties but also equips individuals with lifelong skills for more effective mental health management. 

Scheduled Worry Time 

Scheduled Worry Time is a helpful way to manage anxiety. It allows you to set aside a specific amount of time each day to think about your concerns. Instead of letting anxious thoughts disrupt your day, this method helps you face them directly. When a worry comes up during the day, write it down on your "worry list." This practice enables you to avoid getting stuck in anxious thoughts and boosts your ability to stay focused and productive. 

Steps to Implement Scheduled Worry Time: 

1. Capture Your Thoughts: Whenever a worry crosses your mind, write it down on your worry list. This simple act of writing releases some of the mental pressure, allowing you to set aside the thought for later reflection. 

2. Create a Routine: Choose a consistent time each day for your designated "worry time." Aim for 15 minutes, ideally during the late afternoon or early evening, and make sure it doesn't overlap with your bedtime routine. This way, you can deal with your thoughts without them interfering with your sleep. 

3. Reflect and Analyze: During your scheduled worry time, go over your list. Please take a moment to reflect on each concern, assess its validity, and brainstorm possible solutions. Acknowledge and accept those worries that you can't control, practicing mindfulness and self-compassion in the process. 

4. Shift Gears Mindfully: Once your worry time wraps up, consciously shift to another activity. Engage in something enjoyable or fulfilling to redirect your focus away from anxious thoughts, allowing your mind to relax and recharge. 

By integrating this structured approach into your daily routine, you can take control of your anxiety, transforming worry from an overwhelming presence into a manageable and contained experience. 

*You might also be interested in Heline Frea's article discussing holistic, relational therapy.

Mindfulness and Presence 

Mindfulness is a powerful practice that intentionally directs your attention to the present moment. By doing so, it helps to diminish the tendency to dwell on past experiences or worry about what's to come. Essentially, mindfulness serves as a valuable tool for fostering a state of presence, which means being fully aware of your thoughts, emotions, physical sensations, and surroundings without slipping into reactive patterns. This increased awareness allows you to experience life more vividly and respond to it with clarity and calmness. 

You can easily work mindfulness into your daily routine and practice it anytime, anywhere.

Here are some practical ways to incorporate mindfulness into your life: 

1. Attuning to the Sensation of Your Breath: Take a moment to sit or stand comfortably. Close your eyes and focus on the natural rhythm of your breath—notice the coolness of the air as you inhale and the warmth as you exhale. Pay attention to the rise and fall of your chest and abdomen with each breath, allowing yourself to become fully immersed in this experience. 

2. Listening to Surrounding Sounds Without Judgment: No matter if you're in a tranquil space or a bustling environment, pause for a moment to identify the sounds around you. Instead of analyzing them—like pinpointing a conversation or the hum of a machine—notice them as they come and go. This practice sharpens your awareness of your surroundings and deepens your connection to the present. 

3. Acknowledging Thoughts or Emotions Without Getting Drawn In: When a thought or feeling surfaces, recognize its presence without judgment. Visualize it as a cloud drifting across the sky. Allow the thought or emotion to exist without resistance or getting caught up in its story. This Qigong practice promotes detachment, which can gradually lessen the grip of negative thoughts and feelings. 

By consistently engaging in mindfulness practices, you can enhance your self-awareness and emotional resilience, paving the way for a more fulfilling and balanced life. 

Acquisition of New Skills and Engagement in Challenging Activities 

The phrase reflects a proactive approach to personal and professional growth. It highlights the significance of ongoing learning and the cultivation of new ideas. 

Competencies while actively seeking out complex tasks that push the boundaries of one's abilities. This mindset is widely recognized as a catalyst for substantial personal development, building resilience, and enhancing overall well-being. 

This journey involves intentional effort to gain new knowledge, skills, or proficiencies through hands-on experience, continuous study, and practical practice. This approach includes: 

Ongoing Learning: This idea embodies a lifelong dedication to broadening one's knowledge and expertise. It's not just a one-off endeavour; it's a continuous journey where individuals seek out new information, delve into different fields, and adapt to shifting environments. 

Neuroplasticity: Participating in novel and challenging activities can physically reshape the brain, boosting cognitive functions. This transformation strengthens neural pathways and connections, enhancing essential skills such as memory retention, critical thinking, problem-solving capabilities, and creativity. 

In summary, actively pursuing skill acquisition and embracing challenging scenarios are vital to nurturing a growth-oriented mindset, building resilience, and ultimately achieving greater life satisfaction. 

---

Dr. Michael M. Newman lives in London, Ontario, Canada. 

He can be reached at his website: www.newmanintegratedhealth.com 

If you enjoyed this article, 

Please forward this to a friend or colleague who might benefit from it!