Generalised Anxiety Disorder (GAD)
If you find yourself worrying constantly, feeling tense, or unable to relax—even when there’s no clear reason—you may wonder, “Is this just stress, or could it be something more?”
Generalised Anxiety Disorder (GAD) is a common and treatable condition that affects many people. Here’s what you need to know, in clear and simple terms.
What Is Generalised Anxiety Disorder (GAD)?
Generalised Anxiety Disorder (GAD) is a mental health condition where a person experiences excessive, uncontrollable worry about everyday things such as work, health or family, even when there is little or no reason to worry. This worry is hard to manage and can interfere with daily life, making it difficult to focus, relax, or enjoy activities.
Symptoms of Generalised Anxiety Disorder
People with GAD may experience:
- Persistent and excessive worry about various topics
- Trouble controlling their worries
- Feeling restless, tense, or “on edge”
- Difficulty concentrating or mind going blank
- Feeling easily fatigued or tired
- Irritability
- Trouble sleeping (falling or staying asleep)
- Muscle aches, headaches, or stomach issues
- Heart palpitations or feeling lightheaded
Causes Of Generalised Anxiety Disorder
The causes of GAD are complex and usually involve a combination of genetic, environmental, psychological and biological factors:
- Genetics: A strong genetic predisposition that can increase the likelihood of someone developing an anxiety disorder Studies estimate that about 30% of the risk for developing GAD can be attributed to genetic factors.
- Brain Chemistry and Biology: Differences in brain structure and neurotransmitter systems, especially those involved in regulating fear and anxiety, may contribute to GAD.
- Environmental Factors: Stressful or traumatic life events, such as childhood adversity, family conflict or chronic stress, are significant contributors. Ongoing stress from work, relationships, or health problems can also trigger or worsen symptoms.
- Personality: People with certain personality traits—like being highly self-critical, perfectionistic, or often feeling worried or tense—may be more likely to develop GAD. These traits can make someone more sensitive to stress and more likely to feel anxious in everyday situations. Individuals with certain personality traits, such as neuroticism (a tendency towards negative emotional states), perfectionism, and a high degree of harm avoidance, are generally more predisposed to developing anxiety disorders.
- Health Behaviours and Lifestyle: Poor sleep, smoking, unhealthy diet, and lack of exercise have all been associated with a higher risk of GAD, especially in adolescents.
- Medical Conditions and Substance Use: Chronic illnesses, certain medications, and substance use disorders can increase the risk or trigger symptoms of GAD.
When To Seek Help?
Knowing when to seek help for GAD is crucial, as early intervention can greatly improve your quality of life and prevent symptoms from becoming more severe. Here is how to recognise when it is time to reach out to a mental health professional.
- You feel worried or nervous most of the time, even when there is no clear reason.
- Your anxiety is so strong that it stops you from doing things you want or need to do, like going to work, school, or social events.
- You find it hard to control your worries, and they keep coming back no matter what you try.
- You have trouble sleeping, feel tired all the time, or notice physical symptoms like a fast heartbeat, headaches, or stomach problems.
- Your anxiety is causing problems in your relationships with family, friends, or coworkers.
- You feel sad, hopeless, or have thoughts about hurting yourself.
- You are using alcohol, drugs, or other unhealthy ways to cope with your anxiety.
Remember, asking for help is a sign of strength, not weakness. A mental health professional can work with you to find the best treatment and support to help you feel better and live a fuller life.
How Can Us Help You?
Experienced Therapists
Our processes and quality assurance is led by Dr.Emma Waddington, a UK-trained senior clinician psychologist and Founder of Us Therapy, with over 20+ years of experience in helping individuals in Singapore.
Holistic & Personalised Approach
Our clinicians draw from various therapeutic models to create a holistic approach. At Us, we have seen hundreds of clients and we recognise that each individual is unique. Our approach is tailored to you but always includes customised treatment plans and integrative techniques.
Thorough Assessment
At Us, we pride ourselves on our comprehensive assessment processes. We will undergo a thorough assessment process with you in your first sessions before we come up with a plan for your therapy.
Our Therapists
Therapy Approaches
Cognitive Behavioural Therapy (CBT)
This approach is the most researched and effective for GAD. It helps you identify and challenge negative thought patterns that fuel anxiety, and teaches practical skills to manage worry and change unhelpful behaviours.
Acceptance and Commitment Therapy (ACT)
This approach helps you to stop fighting your anxious thoughts and instead to learn to accept them as a normal part of life. ACT has been shown to improve psychological flexibility and reduce the impact of anxiety on daily life. The focus is on:
- Acceptance: Allowing anxious feelings to come and go without avoidance or struggle.
- Mindfulness: Noticing thoughts and feelings without judgment.
- Values-based action: Identifying what matters most to you and taking steps toward those values, even if anxiety is present
Medication
Doctors may prescribe antidepressants or short-term anti-anxiety medicines if needed. Medication is often most effective when combined with therapy. Please consult a medical professional.
Relaxation Techniques
Therapists may teach progressive muscle relaxation, guided imagery, or breathing exercises to help manage physical symptoms of anxiety
Interpersonal and Emotional Processing Therapy
Focuses on improving relationships and processing emotions, which can also help reduce anxiety.
What To Expect
Initial Consultation – A Space to Be Heard
The first session is all about getting to know you. It is a conversation—one where you can share what is been on your mind, what has been feeling difficult, and what you would like support with. Your therapist will ask questions about your background, experiences, and goals, but there is no pressure to answer any questions—just a safe space to begin.
Questionnaires & Onboarding Surveys – Understanding the Full Picture
To help tailor therapy to your needs, you may be asked to fill out some brief questionnaires before or after your first session. These can give insight into things like mood, stress levels, relationship patterns, or coping strategies. They are not tests—just tools to help your therapist understand how best to support you.
Individual Therapy Sessions – Your Journey at Your Own Pace
Each session is a step forward in your journey. Therapy is not just about talking—it is about discovering new ways to navigate life’s challenges, make sense of emotions, and feel like you are getting the most out of your life. Depending on your needs, sessions may focus on:
- Exploring patterns of thought and behavior
- Understanding past experiences and their impact on the present
- Developing practical coping tools
- Strengthening emotional resilience
Feedback Sessions – Reflecting and Adjusting
After the first few sessions (or after assessments), a feedback session provides space to reflect on how therapy is going. This is a chance to talk about what has been helpful, what you would like more of, and how therapy can continue to best serve you.
Intervention – The Heart of Therapy
Intervention is where meaningful change happens. Every therapy journey is unique, and the approach will be shaped around what works best for you. Some common approaches include:
🌱 Cognitive Behavioral Therapy (CBT) – Helping to identify and shift unhelpful thought patterns, reduce anxiety, and develop healthier ways to cope and new patterns of behaviour.
🧠 Schema Therapy – Deep, transformational work to uncover long-standing patterns that might be keeping you stuck, often rooted in early life experiences.
💙 Acceptance and Commitment Therapy (ACT) – Learning to handle difficult emotions with self-compassion and move towards what truly matters in life.
🌊 Eye Movement Desensitization and Reprocessing (EMDR) – A powerful approach for healing trauma and distressing memories, helping the brain reprocess them in a way that feels less overwhelming.
🧘 Mindfulness-Based Approaches – Building self-awareness, grounding techniques, and ways to manage stress and emotions with greater ease.
Fees
Individual Counselling Rates
Clinician type
Fees and Duration
Clinic Founder
$310
Principal Psychologist
$290
Senior Clinical Psychologist
$262
Educational Psychologist
$262
Clinical Psychologist
$236
Counsellor
$170
Expressive Arts Therapist
$170
Associate Psychologist
$130
Phone calls / Emails
Clinicians rate pro-rata (10 Mins)
Living With GAD
Living with GAD can be challenging, but it is possible to lead a fulfilling life with the right support and strategies. This constant worry can make daily life feel overwhelming at times, and you may notice physical symptoms like trouble sleeping, muscle tension, or feeling tired a lot.
But it is important to remember that GAD is manageable. Many people with GAD lead full and meaningful lives by finding the right mix of support, healthy habits, and coping strategies.
Therapy and medication, or both, can help you feel more in control and reduce the impact of anxiety on your daily activities.
Being kind and patient with yourself is key. Progress may take time, and there will be ups and downs along the way. Celebrate small victories, and do not hesitate to ask for help when you need it. Support from friends, family, or others who understand what you are going through can make a big difference.
FAQs About GAD
Can a person with GAD live a normal life?
Yes, with the right support, people with GAD can live full and meaningful lives. While GAD can make daily life challenging, professional help such as therapy, medication and healthy lifestyle changes can help manage symptoms and reduce anxiety to a manageable level.
Many people find that practising relaxation techniques, changing negative thought patterns, and building healthy habits allows them to enjoy work, relationships and hobbies just like anyone else.
How is GAD diagnosed?
According to the DSM-5, to be diagnosed with GAD, one would experience excessive anxiety and worry on most days for at least six months about various activities or events.
One would find it difficult to control the worry, and the anxiety must be associated with at least three of the following symptoms: restlessness, being easily fatigued, difficulty concentrating, irritability, muscle tension, or sleep disturbance.
These symptoms must cause significant distress or impairment in daily life and cannot be explained by another medical or mental condition or substance use.
How to calm down GAD?
There are several simple techniques that can help calm anxiety in the moment:
- Calm breathing: Slow, deep breaths in through your nose and out through your mouth can help relax your body and mind.
- Progressive muscle relaxation: Tense and then relax different muscle groups to release tension.
- Grounding techniques: Focus on your senses, like the 3-3-3 rule (see below), to bring your attention to the present moment.
- Mindfulness and self-care: Activities like meditation, gentle exercise, or doing something enjoyable can also help reduce anxiety.
- Talking to someone: Sharing your worries with a trusted friend, family member, or therapist can provide relief
How to explain GAD to someone?
You can explain GAD as a condition where one feels worried or anxious much more than is typical, and the worry is hard to control—even when there is no obvious reason. It is like having a “false alarm” going off in your mind, making it difficult to relax or focus. These worries can cause both emotional and physical symptoms, and they are not something a person can simply “snap out of.” GAD is a real medical condition that can improve with the right support and treatment.
What is the 3-3-3 rule for anxiety?
The 3-3-3 rule is a quick and easy grounding technique to help manage anxiety:
- Look around and name three things you can see.
- Listen and name three things you can hear.
- Move three parts of your body (like your fingers, shoulders, and toes).
This exercise helps bring your focus back to the present moment and can quickly calm anxious thoughts.