Worry is a Waste! Dealing With Generalized Anxiety Disorder
by Anonymous | Thursday, Nov 02, 2023
It is freshman year of high school, and I am sitting in my speech and debate class,
nervously waiting for my turn to go up in front of the class and give an impromptu speech about
our favorite dessert. Sweat beads trickle down my neck, and all I can hear is the sound of my
heart loudly pounding in my chest.
At this moment, my friend *Mary is performing her speech and bombing. She keeps tripping over words and anxiously sidestepping. I cannot help but get second-hand embarrassment from
her, and I fear I will also bomb. I am so wrapped up in my head that I do not even realize it is my turn. The teacher calls my name to go up next. Slowly, I stand up from my chair and make my way to the front of the class. My classmate's eyes are like hot laser beams and follow me as I walk up to the front. By now, my heart feels like it is going to explode. I stand in front of the class and try to avoid eye contact with my peers. I begin my impromptu about the delicacy of chocolate molten lava cake. Suddenly, an angel and a devil are on my shoulders. The angel to my right whispers,
"You are doing great!" but the devil is much louder. The voice creeps in during parts of my speech and tells me things like, "That girl in the front is totally judging the way that you are standing," or "You sound dumb right now, and you are going to fail." The devil is a metaphor for an experience commonly known as generalized anxiety disorder , a condition that produces EXCESSIVE worry about everyday situations. Do you think you have generalized anxiety disorder? If you have general worries about
your day-to-day schedule, but it does not debilitate you from completing it, I would not be worried (pun intended) that you have generalized anxiety disorder. To be classified as having
this disorder, an individual's anxiety must cause dysfunction. Such as not being able to get through a speech about a topic I was passionate about. I wish I could have gotten to the best part
of my speech: when you cut open the lava cake, and that hot, delicious chocolate gushes out. But, I could not get through my speech due to the overbearing anxiety. I remember coming home that day after school and crying to my mother. I shared with her
my fears about my classmates judging me and how I worry a lot about what others think of me. She said, “What others think of you is none of your business, and worry is a waste!” Although I
At this moment, my friend *Mary is performing her speech and bombing. She keeps tripping over words and anxiously sidestepping. I cannot help but get second-hand embarrassment from
her, and I fear I will also bomb. I am so wrapped up in my head that I do not even realize it is my turn. The teacher calls my name to go up next. Slowly, I stand up from my chair and make my way to the front of the class. My classmate's eyes are like hot laser beams and follow me as I walk up to the front. By now, my heart feels like it is going to explode. I stand in front of the class and try to avoid eye contact with my peers. I begin my impromptu about the delicacy of chocolate molten lava cake. Suddenly, an angel and a devil are on my shoulders. The angel to my right whispers,
"You are doing great!" but the devil is much louder. The voice creeps in during parts of my speech and tells me things like, "That girl in the front is totally judging the way that you are standing," or "You sound dumb right now, and you are going to fail." The devil is a metaphor for an experience commonly known as generalized anxiety disorder , a condition that produces EXCESSIVE worry about everyday situations. Do you think you have generalized anxiety disorder? If you have general worries about
your day-to-day schedule, but it does not debilitate you from completing it, I would not be worried (pun intended) that you have generalized anxiety disorder. To be classified as having
this disorder, an individual's anxiety must cause dysfunction. Such as not being able to get through a speech about a topic I was passionate about. I wish I could have gotten to the best part
of my speech: when you cut open the lava cake, and that hot, delicious chocolate gushes out. But, I could not get through my speech due to the overbearing anxiety. I remember coming home that day after school and crying to my mother. I shared with her
my fears about my classmates judging me and how I worry a lot about what others think of me. She said, “What others think of you is none of your business, and worry is a waste!” Although I
wish her pep talk alone could have cured my anxiety, I needed a professional’s help. I visited a
psychiatrist who provided me with a diagnosis of general anxiety disorder and some references
for cognitive therapy . This kind of therapy primarily focuses on challenging negative thoughts about the self. I learned a lot during my time in treatment and would like to share tips for coping with this disorder.
First, the saying "fake it 'til you make it" can do wonders. To practice this, start small. You can slowly introduce positive affirmations throughout your day. Here is a list of some examples
of affirmations and when you can use them:
When you wake up, start your day by saying aloud, "Today is going to be a good day."
When you brush your teeth and look in the mirror, smile and say, "I am beautiful/handsome/amazing."
When you begin your day at school or work, say, "I am a strong, confident person."
Anxiety disorder is basically a negative loop pattern. So, if you introduce new, positive ways of
thinking, the odds are that you can break your negative thought pattern. Even if you DO NOT believe these thoughts to be true, eventually, with enough repetition, they will manifest into
reality. Second, exercising or participating in fun, healthy activities will boost your confidence. Aside from my Prozac prescription, I was also prescribed exercise at least three days a week. Exercise is beneficial, and "a simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety" (Ratey). This works because muscle tension is reduced through movement, which lessens the body's contribution to anxiety. Also,
increasing heart rate alters brain chemistry, making essential anti-anxiety neurochemicals, including serotonin and gamma-aminobutyric acid (GABA), more readily available.
Third, journaling and keeping track of negative thoughts, also known as "thought logs," can help target where negative thinking and anxiety stem from. Thought logging significantly
reduced my anxiety because it helped put these thoughts into perspective. Furthermore, writing down your negative thoughts and experiences can be very cathartic, a relief achieved after
expressing your emotions. Lastly, role-playing is an excellent way to lower anxiety. I worked with my therapist to
help me gain confidence with public speaking. I will admit it may feel awkward at first to stand in front of someone and "play pretend"; however, this tactic truly helps. By my fourth or fifth *name changed for the privacy session, I felt immense progress being made. So give it a try, and do not give up! Try to maintain trust in this process and keep an open mind.
for cognitive therapy . This kind of therapy primarily focuses on challenging negative thoughts about the self. I learned a lot during my time in treatment and would like to share tips for coping with this disorder.
First, the saying "fake it 'til you make it" can do wonders. To practice this, start small. You can slowly introduce positive affirmations throughout your day. Here is a list of some examples
of affirmations and when you can use them:
When you wake up, start your day by saying aloud, "Today is going to be a good day."
When you brush your teeth and look in the mirror, smile and say, "I am beautiful/handsome/amazing."
When you begin your day at school or work, say, "I am a strong, confident person."
Anxiety disorder is basically a negative loop pattern. So, if you introduce new, positive ways of
thinking, the odds are that you can break your negative thought pattern. Even if you DO NOT believe these thoughts to be true, eventually, with enough repetition, they will manifest into
reality. Second, exercising or participating in fun, healthy activities will boost your confidence. Aside from my Prozac prescription, I was also prescribed exercise at least three days a week. Exercise is beneficial, and "a simple bike ride, dance class, or even a brisk walk can be a powerful tool for those suffering from chronic anxiety" (Ratey). This works because muscle tension is reduced through movement, which lessens the body's contribution to anxiety. Also,
increasing heart rate alters brain chemistry, making essential anti-anxiety neurochemicals, including serotonin and gamma-aminobutyric acid (GABA), more readily available.
Third, journaling and keeping track of negative thoughts, also known as "thought logs," can help target where negative thinking and anxiety stem from. Thought logging significantly
reduced my anxiety because it helped put these thoughts into perspective. Furthermore, writing down your negative thoughts and experiences can be very cathartic, a relief achieved after
expressing your emotions. Lastly, role-playing is an excellent way to lower anxiety. I worked with my therapist to
help me gain confidence with public speaking. I will admit it may feel awkward at first to stand in front of someone and "play pretend"; however, this tactic truly helps. By my fourth or fifth *name changed for the privacy session, I felt immense progress being made. So give it a try, and do not give up! Try to maintain trust in this process and keep an open mind.
If you or a loved one suffers from generalized anxiety disorder, know that you or they are
not alone. Many people suffer from this disorder, and plenty of help and resources are at your
disposal. I hope my own experience raised more awareness about this disorder and highlighted the
achievable coping skills for anxiety. Because of my coping skills, I can proudly say that I am
confident enough to get through a speech with confidence and ease. And I am sure that this time around, I will get to the part in my speech about the gooey and delicious molten chocolate.
confident enough to get through a speech with confidence and ease. And I am sure that this time around, I will get to the part in my speech about the gooey and delicious molten chocolate.
Citations
Ratey, MD. “Can Exercise Help Treat Anxiety?” Harvard Health , 24 Oct. 2019,
www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-
2019102418096#:~:text=A%20simple%20bike%20ride%2C%20dance,presentation%2C%
20or%20an%20important%20meeting.
“Generalized Anxiety Disorder (GAD).” Johns Hopkins Medicine , 31 Jan. 2023,
www.hopkinsmedicine.org/health/conditions-and-diseases/generalized-anxiety-
disorder#:~:text=Generalized%20anxiety%20disorder%20is%20a,muscle%20tension%2C
%20and%20trouble%20sleeping.
Ratey, MD. “Can Exercise Help Treat Anxiety?” Harvard Health , 24 Oct. 2019,
www.health.harvard.edu/blog/can-exercise-help-treat-anxiety-
2019102418096#:~:text=A%20simple%20bike%20ride%2C%20dance,presentation%2C%
20or%20an%20important%20meeting.
“Generalized Anxiety Disorder (GAD).” Johns Hopkins Medicine , 31 Jan. 2023,
www.hopkinsmedicine.org/health/conditions-and-diseases/generalized-anxiety-
disorder#:~:text=Generalized%20anxiety%20disorder%20is%20a,muscle%20tension%2C
%20and%20trouble%20sleeping.