i’ve not been diagnosed with GAD but i’ve always felt this way like you’re describing.
i have to mentally prepare myself for going out…even though i can be very outgoing and social and i love to joke…i have to self talk and get myself there. i cannot just stop what i’m doing and go to costco or the store…for me it’s a planned event and even then i’m thinking about everything i need to get in and get out. i’m a great deal better than i ever was…dare i say i’ve mastered it so it’s hardly noticeable…i think i drive my wife a little nuts sometimes…but she gets me…so i’m lucky. my daughter is the same way and we are helping her learn to cope and work with it. she has a counselor she visits on the regular and so she is hopefully developing healthy outlets and coping mechanisms. it’s stressful having two kids you love more than anything and just want them to be okay…in the end…it’s all out of our hands.
i like to practice breathing, and i’ve done a whole DBT workbook on my anxiety and depression