Self-help for generalized anxiety disorder

Hypnotherapy and Hypnobalancing™ in Berlin
Psychotherapy in Berlin - Specialization: Fears and Anxiety Disorders

Self-help for a generalized anxiety disorder


Here are a few ways you can do something constructive yourself if you are experiencing a generalized anxiety disorder.






What is a generalized anxiety disorder?


Generalized anxiety disorder (GAD) is a very common anxiety disorder in our culture. While the more widespread worries that everyone is probably familiar with relate to one area of life, in the case of generalized anxiety disorder, all areas of life are affected.

A generalized anxiety disorder is characterized by persistent and excessive worry about several different things. People with GAD may anticipate disaster and may be overly concerned about money, health, family, work, or other issues. Individuals with GAD find it difficult to control their worry.

Normal life is considerably more difficult or impossible for those affected, as they are afraid of many things and the anxiety triggers are wide-ranging. The fear is not related to a specific situation or causes that can be named, a wide variety of stimuli are experienced as anxiety-triggering.




Self-help for generalized anxiety disorder


Break the vicious cycle of GAD and worry. Do something beneficial for yourself in addition to psychotherapy.



1. Stop exaggerated avoidance behavior


Whenever possible, seek out the places you have been avoiding out of fear. After a bit of getting used to the situation, your body will calm down all by itself. With professional support, this can be more effectively done.




2. Face the challenges


Address the issues that frighten you. Step by step and with some assistance if necessary. Many things that seemed threatening before turn out to be harmless upon closer examination.




3. Relaxation techniques


When you experience anxiety symptoms throughout the day, it is important to design a daily ritual of formal relaxation. Explore the personal effectiveness of relaxation techniques, such as the widely used progressive muscle relaxation, autogenic training, and breathing exercises. 

This will help your body to explore what relaxation feels like and will promote calmness during other times of the day. You can use pre-recorded relaxation tapes or practice a form of meditation.

My clients learn self-hypnosis with elements of Hypnobalancing™ and easy-to-learn breathing techniques for this purpose. These skills will help quiet your thoughts and loosen your muscles.




4. Physical training


Stress hormones are reduced more quickly through exercise and physical well-being is greater in a healthy and fit body. So exercise, take care of your body. Do this in consultation with your doctor.




5. Focus


Repetitious, unproductive thoughts are one of the central elements of generalized anxiety. Rather than staring at the physical symptoms of anxiety like a rabbit at a snake, focus on something as positive as possible that needs your full attention.




6. Emotional connections


Find out what emotional burdens are waiting to be addressed. Often there are pending issues that need clarification. Put down ballast.

Your therapist


For about two decades, I am specialized in the field of fears and anxiety disorders. I spend about 20 hours a week helping people to free themselves from their limitations and thereby gain a better quality of life. If you want to know how it all started and what you should know about me, please read my profile. And yes, therapy is a very personal matter: Because it is a very intensive collaboration, I reveal some details about myself. So you can get a first impression of me. Trust is important and that is why I focus on transparency.

The sessions are conducted either in German or English.

Just ask me personally.


Let's talk. Please read the privacy policy. If you are interested, you can contact me for questions and appointments via this contact form or by e-mail (, phone 030/86421369, and mobile phone 01577/7045356. The best time to contact me by telephone is Monday to Thursday between 9.00 am and 6.00 pm. During sessions, there is an answering machine. Leave a message and your phone number in Germany, and I'll call you back as soon as possible. Make sure I understand what you are asking for.

You can find answers to frequently asked questions, such as fees, on the home page. There are also lots of articles and details about me (profile) to help you get an idea of who I am. This will also make it easier for you to decide if I am the right therapist for you and your problem.




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Be sure to read the following notice


Before contacting me, please read the detailed information about fees, booking, contraindications to hypnotherapy and answers to other frequently asked questions (FAQ).

These pages are intended to provide information for those interested in psychotherapy using hypnotherapy. It is not intended to replace psychotherapy or personal consultation, examination or diagnosis by a licensed medical practitioner. I am not a medical doctor. I specialize in helping people with anxiety and anxiety disorders. The profession of a hypnotherapist (official license to practice psychotherapy according to the HPG) is fundamentally different from that of a medical doctor. Medical diagnoses are not made, nor are promises of healing made or medication prescribed. Hypnotherapy is not a substitute for medical or psychiatric intervention where this is required.

If you have any questions about psychotherapy with hypnosis, please do not hesitate to contact me. I will be happy to inform you.




Do you know my kind of fear?

Do you know my kind of fear?

Sometimes I get telephone calls or emails with the question if I have heard about this specific type of fear before. Most of the time I can say „Yes!“ and other times I am surprised. Truth is that the list of fears and phobias is endless.

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Worries about worry

Worries about worry

Not only people with a generalized anxiety disorder worry about worry. You are in trouble, when you get into a conflictual relationship with your own thoughts.

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Published: March 1, 2008
Author: Karsten Noack
Revision: August 15, 2023
Translation: August 22, 2019
AN: #3431

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