Self-help for generalized anxiety disorder

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.

Overview

• What is a generalized anxiety disorder?
• Self-help for generalized anxiety disorder
• Just ask me personally 

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.

Meet Your Therapist

Specialized Care for Anxiety and Fear

With over 20 years of experience, I have focused my practice on helping individuals overcome fears and anxiety disorders. Each week, I dedicate approximately 20 hours to empowering clients to break free from their limitations and achieve a higher quality of life.

A Trust-Based, Personalized Approach

Therapy is a deeply personal journey. To build trust and provide transparency, I offer insights into my professional background and therapeutic philosophy in my profile. This openness sets the stage for a collaborative relationship, ensuring you feel supported and understood throughout the process.

Flexible Language Options

To meet your unique needs, sessions are available in German and English. This flexibility ensures effective communication and comfort for all clients.

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 (mail@berlin-hypnosis.com), 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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Important Information Before Contacting Me

Read This First

Before reaching out, please take the time to review the detailed information on the following topics:

• Fees and Booking Procedures
• Contraindications for Hypnotherapy
• Answers to Frequently Asked Questions (FAQ)

About This Page

This page is designed to provide essential information for individuals interested in psychotherapy through hypnotherapy. However, it is not intended to replace professional psychotherapy, medical consultations, examinations, or diagnoses by a licensed medical practitioner.

My Role and Expertise

I am a hypnotherapist licensed to practice psychotherapy under the HPG (Heilpraktikergesetz). My work focuses on helping people manage anxiety and anxiety disorders. It is important to note the following distinctions:

• I am not a medical doctor.
• I do not provide medical diagnoses, prescribe medications, or make promises of healing.
• Hypnotherapy is not a substitute for medical or psychiatric care where such intervention is necessary.

Contact Me

If you have any questions about psychotherapy with hypnosis, feel free to reach out. I am happy to provide more information and guide you on how hypnotherapy can support your journey to improved well-being.​

Articles

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