I have generalized anxiety disorder and I want to make a list of simple things that a person in my situation should do in order to get out of their comfort zone. Any ideas?

Can you give us a little more information. How does your anxiety manifest itself and are there any specific triggers that bring on attacks? Also, when you say get out of your comfort zone, are you looking for ideas to help you build your resilience in order to lessen the likelihood of attacks?

Are going to public events, completing projects, making commitments . . . cause for the anxiety?

List what causes the anxiety and then list those things.

I have GAD also and I’m slowly learning CBT. That’s the ticket for me so far along with psychotherapy.

I think, IF you are self aware enough, the key is to realize you are creating panic reactions to threats that don’t exist. That is what anxiety is. Thinking about a bear in your bedroom when you are safe and secure is only your mind playing tricks on you, there is no actual threat, there is no actual bear. This is the core of anxiety, reacting AS IF your thoughts are the real thing.

Thoughts are not things, they are only thoughts.

DBT (Dialectical Behavior Therapy) is a wonderful thing for those diagnosed with GAD.
It will teach you “Distress Tolerance” skills and how to be mindful of when your anxiety is likely to be triggered and how to best deal with the experience/sensations.

Also, it wouldn’t hurt to see a Psychiatrist who can prescribe medications you can take to ease moments of high-anxiety. (1 or a ½ a Klonopin. Only appropriate if you do not have a history of addiction / predilection towards addiction or misuse of prescription meds.)

Finally – 3 things you can do RIGHT NOW on your own:

1. When you feel anxious pay attention to your breathing. Count your breaths. Literally (in your head.) Concentrate on taking deep breaths and counting 1–2-3 on the inhale and 1–2-3 on the exhale, for example.

2. As GAD is generalized – if you have racing thoughts that lead to anxiety a good thing to do is to consciously clear your mind by trying two possibilities. Visualize your thoughts as flowing down a river. Cling to none of them, just acknowledge them and let them go by. We have approximately 40,000 thoughts a day and the vast majority are negative. Thoughts are simply a neuro-biological event – remember that, and let them go.

If that doesn’t work, visualize a black (blank) piece of construction paper. Focus on that. There is nothing else but that piece of construction paper. (Focusing on something else can sometimes drown out worry-thoughts.)

3. Find a form of meditation or exercise that can help. Routine is key (in life, period.) Try to go to sleep at the same time, wake at the same time, and when you wake take a couple of moments to consciously sit and be grateful for the new day. Don’t rush. Take those deep breaths. If you have access to a yoga or tai chi class these are LITERALLY known to improve mental health. I know meditation can sound “hokey” to some people, but it can truly help if you can find the right environment that you find helpful rather than cheesy.

Like phobias, exposure to the things you fear usually helps. CBT therapy would encourage that. I do think some psychotherapy can be useful too if you are not sure what is at the root of your anxiety.

Also, I don’t meditate, but I can see how it might be very useful. I’m thinking about trying it. Being able to control
The mind more and clear it.

Exercising is very good for the mind and soul. Plus, it makes you feel very rewarding. Push yourself to the limit. Run for an hour, lift weights that seem impossible—at the end, you will be proud of yourself.