We all worry sometimes—about bills, deadlines, relationships, or the future. But for an estimated 6.8 million adults in the United States (NIMH), worry isn’t just an occasional visitor, it’s a constant companion. Generalized Anxiety Disorder, or GAD, turns everyday concerns into an exhausting mental loop of “what ifs.” It’s more than stress and overthinking, it’s a pattern of anxiety that can quietly take over daily life and leave people feeling tense, overwhelmed, and stuck inside their thoughts and feelings.
Anxiety often starts as the brain’s way of keeping us safe—a built-in alarm designed to alert us to danger. But for those living with GAD, the alarm doesn’t know when to shut off. Even in safe moments, the body and mind stay on high alert, scanning for threats that aren’t really there. This overprotective response may be invisible to others. The person experiencing anxiety goes to work, cares for their family and pets, and meets deadlines, while fighting an inner battle that no one can see. It’s not uncommon to hear people describe their anxiety as “irrational,” yet no amount of logic can quiet their overactive nervous system. This is where understanding the body’s role in anxiety becomes empowering.
From a neurological perspective, the anxious brain isn’t broken—it’s just overprotective. The amygdala, a small structure deep within the brain, works like a smoke detector, constantly scanning for danger. In GAD, the detector is hypersensitive, sounding the alarm even when there’s only steam from the shower. This is where therapeutic approaches that incorporate focusing on calming the nervous system, such as mindfulness, breathwork, movement, and talk therapy are so effective. They teach the body that safety is possible again.
If you’ve ever felt like your mind just won’t stop running, you’re not alone and there is hope and help. GAD may go unrecognized or minimized as “just stress.” Recognizing that anxiety is real and understanding it as the brain’s overprotective attempt to help rather than as a personal flaw can transform healing. People can begin to meet anxiety with compassion instead of criticism. The goal isn’t to eliminate anxiety entirely; it’s to help the brain and body learn that it can stand down, that not every unknown is a threat. Healing begins when we stop asking, “What’s wrong with me?” and start asking, “What is my mind trying to protect me from?” With the right tools and support, you can teach your brain and body to cope in a new way.
Understanding Your Anxiety: Easing the Impacts with Simple Tools
- What types of situations set off “alarms” in your mind or body?
- Take a minute to notice how anxiety feels in your body. Do you notice it in your shoulders, your jaw, do you hold your breath?
- Notice what happens to your thoughts when anxiety is in the room. Do you get distracted? Does your mind go blank?
- Try out some ways of alleviating anxiety in both your mind and body:
- A body scan
- 5-4-3-2-1 grounding technique
- Box breathing
- A simple stretch: raise your arms, take a deep breath, lower them, exhale. Repeat a few times for the best outcome.
- Keep track of what works, what doesn’t and give yourself grace; gaining awareness is the most effective way to make room for positive change to manifest.
If anxiety is impacting your ability to function in daily life, therapy could help. Foresight’s therapists have immediate availability; click here to book time with one of our providers. We are here and eager to support your healing process.
