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Even in chaos, the outside seems silent,
But within, it feels too much load.
When there's a pin-drop silence outside,
My thoughts still loudly explode.
Just like a horse runs without reins,
The mind runs in every direction here and there.
Generalised Anxiety Disorder (GAD) is excessive worry that occurs on most days for at least six months and causes significant distress or impairment. It is a mental health condition characterised by excessive and uncontrollable worry about everyday life events, often without a clear reason.
When we constantly worry or replay ‘what-if scenarios,’ our brain reacts as if those situations are actually happening. The brain doesn’t know the difference between real and imagined threats. The amygdala acts as the brain’s emotional alarm system, which detects threats and sends signals to the hypothalamus. The hypothalamus is the command centre and starts the physical stress response. It releases corticotropin-releasing hormone, which prompts the pituitary gland to release ACTH, ultimately leading to the release of cortisol. The body reacts as if it is under threat, even in the absence of actual danger, resulting in anxiety, shallow breathing, tension, and a racing heart.
How Modern Life is Quietly Making Us Anxious
The fast-paced, always-connected world is one of the biggest causes of Generalised Anxiety Disorder. The normalisation of distractions is a threat to our mental health.
The noise in your head is the loudest. Does it hinder your connection with the exterior world? Have you ever felt like your brain just won’t shut up? You have been sitting on the couch for long hours doing nothing, but you still feel tired.
Small daily habits can unknowingly contribute to growing anxiety, such as:
- Constantly scrolling through social media.
- Waking up late, after 10 a.m.
- Living a sedentary lifestyle with minimal real-world connection
- Skipping sunlight exposure
- Lacking mindfulness or mental stillness
- Negative self-talk and fear of the future
While numerous factors can contribute to GAD, the previously anxiety triggers are among the most common. Here are additional key symptoms of Generalised Anxiety Disorder.
Generalised Anxiety Disorder Symptoms
GAD can affect anyone, particularly those who neglect their mental health. It’s more than just feeling nervous before an exam or a presentation. Anxiety is when you’re even worried about the question, "Do I have an anxiety disorder?” GAD is not just worrying about something. Rather, anxiety problems can take over one's life by dominating thoughts and ultimately affecting all aspects of it.
It shows up in different ways:
- Restlessness or feeling “on edge”
- Trouble concentrating
- Muscle tension
- Fatigue
- Sleep problems
- Irritability
- A sense of doom, even when things are fine
Generalised Anxiety Disorder Examples
Meet Karthik, who wakes up every morning feeling an overwhelming sense of dread. His mind races, worrying about how to get everything done. After arriving at the office, the thoughts of performing well and rethinking everything after submitting the task disrupts his peace of mind.
The fear of judgment during social interactions further intensifies his anxiety, making even simple conversations feel overwhelming. He compares himself to his colleagues and always feels he’s falling short. No matter what he does, he feels like he’s not enough.
His mind won’t stop at night, making relaxing and calming down nearly impossible.
This is not only about Karthik. One in every eight people in the world is living with a mental disorder, with anxiety and depressive disorders. In severe cases, anxiety can impair the ability to work, and undiagnosed anxiety disorders can complicate things for a lifetime. Karthik’s friend informed him about a health insurance plan that provides benefits for mental health.
Also read: Does My Insurance Cover Therapy?
How to Stop Overthinking and Anxiety
Overthinking leads to anxiety. It badly depletes energy and drains focus. An overthinker wastes their time and reduces efficiency and decision-making ability. Here are some of the effective ways to stop overthinking and anxiety.
Conscious Breathing
Breathing with intention is one of the simplest cures. Try this: inhale for 4 seconds, hold for 4, exhale for 6. Do it 3–5 times. It calms your nervous system.
Limit Information Overload
Unplug from screens and give your mind a break, as endless scrolling fuels anxiety. Replace this time with reading or walking. Reading or walking diverts the mind, which reduces the power of negative thoughts and gives another food to the soul, thereby reducing anxiety symptoms.
Thought Dumping
Pour all your thoughts on paper and surrender them to the Almighty. Write your heart out, and declutter mental overload. Karthik’s friend advised him to consider this as writing a letter to God. He used expressive writing by sharing everything with the Almighty and feeling the shift.
Move Your Body
A 10-minute walk may release stress and redirect your focus. It lowers the level of the stress hormone, cortisol. Physical activity increases the flow to the brain, improving mental clarity and focus. Even light walking can help you feel grounded. So, just move.
Pause and Question the Thought
“Is this thought based on facts or fear?”
“Would I say this to a friend in the same situation?”
“Is this helpful or just hurtful?”
These questions can also help in recognizing potential symptoms of OCD (Obsessive Compulsive Disorder). It's crucial to make a conscious effort to seek appropriate support and professional guidance.
Global Efforts: What Is Being Done About Mental Health?
The World Health Organisation recognises mental health as vital to overall well-being. Its Mental Health Action Plan 2013–2030 focuses on:
- Stronger mental health leadership
- Community-based care
- Prevention and mental health promotion
- And better data and research
Through its mhGAP program, WHO equips general health workers with tools and training to identify and manage conditions like GAD, making support more accessible worldwide.
From Fear to Freedom: The Light After the Storm
A restless mind can destroy one’s entire life. It's a fact that managing fear, anxiety, and depression needs courage. But still, you can find peace beyond anxiety by taking the first step by starting to love yourself. Smile more. Go for short walks, embrace nature and express gratitude for having another day in your life.
Remember-
You are enough for you.
You are your world.
Don’t fit in. Just be there for yourself.
Disclaimers: The above information is for reference purposes only. Kindly consult your general physician for verified medical advice. The health insurance benefits are subject to policy terms and conditions. Refer to your policy documents for more information.
