A smart guide to understanding and treating generalized anxiety disorder

You need to be anxious sometimes. It’s a normal, useful response to life’s challenges and dangers. But for 1.5 million Canadians, occasional bouts of anxiety lengthen into days, weeks and months of dread. Then it’s called generalized anxiety disorder.

Over countless millennia, the human body has been conditioned to quickly respond to threats with fear and anxiety. This reaction, termed the "flight or fight response," primes the body to outrun, out-think or outfight any opponent in sight. In fact, when you're moderately anxious, your ability to perform is greatly enhanced. It’s why so many people think they actually do better when they're under stress.

• When you have generalized anxiety disorder (GAD), your body fails to switch off that response when the threat is gone. Instead, it treats everyday events as life threatening. A bill is coming due, and the thought of it sends your heart racing. You sweat and worry intensely at the idea of entering a room full of strangers. And sometimes, your anxious feelings are just free-floating, with no discernible cause.
• Your brain profile begins to look like that of someone living in a war zone, with chemicals called neurotransmitters and a compound called gamma-aminobutyric acid (GABA) all out of whack. Bouts of misplaced anxiety can last anywhere from a few moments to years.

• Classic symptoms of GAD include persistent dire feelings and unwanted thoughts, chest pains, an inability to properly concentrate, irritability, trembling, dry mouth and hot flashes or chills.
• Studies of twins have found that in a third of cases, GAD has genetic causes. If a parent or sibling has it, you're more likely to show symptoms too.
• The other two-thirds of the time, GAD comes from learned behaviours. Generally, it starts to show up between the ages of 20 and 35.

• Counselling with a psycho­therapist to help look for the root of the problem.
• Rapid-acting medications to calm you down until longer-acting antidepressant drugs can take effect.
• Lifestyle changes, from meditation to proper diet and exercise, to help you deal with your anxiety on a daily basis.

• Breathe deeply. Sit or lie with a pillow at the small of your back. Breathe in slowly and deeply so that your stomach moves out. Say the word "relax" to yourself just before exhaling. Exhale slowly, letting your stomach pull back in. Do this until you're calm.
• You shall overcome. Hold this thought in your mind. For most people, generalized anxiety disorder can be quelled within a few months with proper treatment.
• Pay attention to your overall health. Many people with GAD experience depression, which can be effectively treated. Chronic anxiety has also been linked to high blood pressure and an increased risk of heart attacks. Get checked out completely to be sure you're on a thorough treatment track.

• For information on anxiety straight from the experts, contact the Canadian Mental Health Association in Toronto (416-484-7750 or www.cmha.ca).
• Look online for your provincial anxiety support group.

Don't let anxiety overwhelm you. Take control of GAD by following this guide and look for local support that can offer effective treatment.