I Feel Anxious--- And I Don’t Know Why
Understanding Generalized Anxiety and What You Can Do About It
Several years ago, I worked with a client who was constantly preoccupied with concerns about his family—how they would navigate life and what he needed to do to support them. We talked about what was within his control and what wasn’t. Together, we built practical strategies to help him handle his responsibilities and ease his mental stress.
The GAD-7 Assessment
I asked him to complete a brief questionnaire called the GAD-7, designed to detect signs of anxiety. When he saw his results, something clicked. “I didn’t realize this actually had a name,” he said, feeling relieved to finally understand what he had been experiencing.
GAD stands for Generalized Anxiety Disorder, and the “7” refers to the seven main symptoms it assesses—plus one extra question about how these issues affect your everyday life.
The tool asks how frequently you've experienced the following symptoms over the past two weeks. Record your answers using this scale:
0 – Not at all
1 – Several days
2 – More than half the days
3 – Nearly every day
Want to give it a try?
Here are the questions. Jot down your responses on a separate sheet of paper:
Feeling nervous, anxious, or on edge.
Not being able to stop or manage worrying.
Excessive worry about various things.
Difficulty relaxing.
Feeling so restless it’s hard to stay still.
Becoming easily irritated or annoyed.
Feeling scared as though something terrible might happen.
How much have these problems interfered with your ability to work, manage tasks at home, or interact with others? Your options are: not difficult at all, somewhat difficult, very difficult, or extremely difficult.
Check Your Answers
If you scored a few 1s, 2s, or 3s, it’s something to take note of. If you see a pattern or feel like your anxiety is disrupting your daily life, working with a therapist can help bring clarity and relief.
What You Can Do Right Now
At Light the Way, we apply resources and expert knowledge from places like Amen Clinics to understand how anxiety affects both your mind and body. A region in the brain often linked to anxiety is the Basal Ganglia—this area can become overactive when you're feeling worried, tense, or fearing the worst.
While you don’t need to be a brain expert, it’s helpful to know there are natural, science-backed methods to calm this part of your brain.
Exercise daily – Even a 30-minute walk can help settle your nervous system.
Listen to calming music – Slow instrumental music can reduce tension.
Use ANT Therapy – This stands for Automatic Negative Thoughts. Identify your negative self-talk and respond with truth. You can also try reframing it in a more positive light.
Reduce caffeine and alcohol – Both substances can overstimulate your system.
Try meditation or prayer – Choose a practice that reflects your personal beliefs.
Practice assertiveness – Anxiety often grows when we hold back from expressing ourselves.
Moving Forward
If you think you might be dealing with anxiety and want to improve it, choose one of the tools listed above and stick with it every day for 1–2 weeks. See how it affects you. Then, consider adding another.
Remember, consistency beats intensity. Small and steady efforts can create long-term change.
If you’re ready to speak with someone who understands anxiety and how to handle it, we’re here for you. Call 201-444-8103 ext. #1 to connect with one of our experienced counselors.
You don’t have to go through this alone.
