Navigating worry in uncertain times
We are living in a time of significant uncertainty – financial pressures, artificial intelligence reshaping careers, climate change, and political upheaval among other challenges. Anxiety disorders are among the most common mental health conditions in Australia, affecting around 17% of the population in any given year (Australian Bureau of Statistics [ABS], 2022). If you are feeling anxious, you are far from alone.
Anxiety is a natural response to perceived threat, helping us prepare for and respond to challenges. It often involves worry – the mind’s attempt to anticipate or prepare for possible future threat or uncertainty. When worry becomes persistent, difficult to control, and begins to interfere with daily functioning, it may reflect Generalised Anxiety Disorder (GAD).
What is Generalised Anxiety Disorder (GAD)?
Generalised Anxiety Disorder is characterised by persistent and excessive worry that is difficult to control.
Worry often spans multiple areas of life, including health, work, relationships, finances, and the future. Unlike situational anxiety, it is not tied to a single trigger and tends to shift between concerns over time.
A key feature of GAD is difficulty tolerating uncertainty. This is often described as intolerance of uncertainty, where unclear or ambiguous situations are experienced as especially uncomfortable or threatening (Freeston et al., 1994). In this context, worry can function as an attempt to mentally reduce uncertainty by working through possible outcomes.
While uncertainty is a normal part of life, attempts to eliminate it completely are not possible. For some people, higher sensitivity to uncertainty is linked with increased and persistent worry.
Why worry feels hard to control in GAD
Worry can feel persistent because it often appears useful. Many people experience it as a form of preparation or problem-solving, believing it may help prevent mistakes or reduce risk.
However, worry does not always lead to resolution. Instead, it often cycles through repeated “what if” scenarios without reaching a clear outcome, which keeps attention focused on potential threat rather than action.
A helpful way to understand this is to imagine a glass jar filled with water and fine sediment. When the jar is still, the sediment settles and the water becomes clear. When worry is repeatedly engaged with, through reassurance-seeking, mental reviewing, or “figuring it out”, it is like shaking the jar again. The water becomes cloudy, making it harder to think clearly or problem-solve.
Over time, worry can become a learned mental habit that activates automatically, even when it is not helpful. Avoiding or suppressing worry tends not to resolve it and may sometimes increase its persistence.
Psychological approaches to GAD
Several evidence-based psychological approaches are commonly used in the treatment of Generalised Anxiety Disorder (GAD), including Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based approaches.
Cognitive Behavioural Therapy (CBT) is one of the most well-established approaches for GAD. It focuses on identifying thinking patterns and behaviours that maintain worry, while developing more flexible responses to uncertainty.
Acceptance and Commitment Therapy (ACT) focuses on changing how people relate to their thoughts rather than trying to eliminate them. ACT encourages noticing thoughts without becoming caught up in them or treating them as accurate predictions. A key skill, known as cognitive defusion, helps people experience thoughts as passing mental events rather than facts that require action. ACT also supports engagement in meaningful activities guided by personal values.
For some people, psychological therapy can be helpful in reducing distress and improving day-to-day functioning. However, responses to treatment vary between individuals, and no specific approach can guarantee a particular outcome.
A psychologist can tailor support based on individual needs, goals, and circumstances.
Living with uncertainty and worry
Across CBT and ACT, the goal is not necessarily to eliminate anxiety, but to reduce its impact on daily life.
Anxious thoughts may still arise, particularly during periods of uncertainty. Over time, people may find they are able to relate differently to worry and uncertainty, and engage more fully in meaningful aspects of life.
Support is available, and GAD is a well-researched condition for which first-line psychological treatments include Cognitive Behavioural Therapy (CBT), with Acceptance and Commitment Therapy (ACT) and mindfulness-based approaches also supported by evidence.
A formal diagnosis is not required to seek psychological support. Many people access therapy when worry, anxiety, or stress begins affecting wellbeing, relationships, work, or daily functioning.
Frequently Asked Questions
What does Generalised Anxiety Disorder (GAD) feel like?
GAD often involves ongoing worry that is difficult to control and may shift between different areas of life. Many people describe feeling mentally tense, over-analytical, or unable to “switch off” worrying.
How do I know if my worry is normal or something more?
Worry is common. It may be helpful to seek support if it feels persistent, difficult to control, and begins affecting sleep, concentration, relationships, mood, or daily functioning.
Why do I feel anxious or keep worrying when nothing seems wrong?
Anxiety does not always reflect an immediate external problem. The mind can become focused on uncertainty and future possibilities, and worry may continue even when there is no clear issue to resolve. Over time, worry can also become a learned mental habit that activates automatically.
Can Generalised Anxiety Disorder cause physical symptoms?
Yes. Anxiety can be associated with physical symptoms such as muscle tension, fatigue, sleep disturbance, and gastrointestinal discomfort. However, these symptoms are not specific to anxiety and can occur in other conditions. If symptoms are persistent or concerning, a health professional can help clarify possible causes.
Could my symptoms be caused by something other than GAD?
Yes. Anxiety symptoms can overlap with other mental health or medical conditions. A clinical assessment can help determine what may be contributing to your experience.
What psychological treatments are used for GAD?
Evidence-based approaches include Cognitive Behavioural Therapy (CBT), Acceptance and Commitment Therapy (ACT), and mindfulness-based interventions. These approaches may be helpful for some people in reducing distress and improving functioning, although responses can vary.
Is it worth seeing a psychologist if I haven’t been diagnosed with GAD?
Yes. A diagnosis is not required to seek psychological support for anxiety, stress, or worry.
When should I seek help for anxiety and worry?
Support may be helpful if worry feels persistent, distressing, or begins affecting sleep, relationships, work, or daily functioning.