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If anxious, self-critical thoughts keep you awake, make your heart pound, interfere with your relationships and impair your ability to complete daily tasks, be assured –  you are not alone.

Thameera Moodley, a counselling psychologist and Centre of Psychotherapy Excellence manager at Netcare Akeso Pietermaritzburg, explains that most people will experience some level of anxiety at some point in life.

Some level of anxiety is normal and even healthy. It is a natural part of the human experience; it alerts us to potential threats and helps us prepare for challenges,” she says.

“Many of us, for example, may feel anxious before a presentation or an exam. This is an expected response and can even enhance our performance in certain situations, providing motivation and peak mental alertness to help us overcome challenging situations.”

Thameera Moodley

 

However, Moodley says, extreme anxiety may lead to individuals finding themselves overwhelmed by worry or negative self-talk that can be paralysing for productivity and take a toll on relationships and wellbeing. “If left unchecked, self-critical thoughts driven by anxiety can exacerbate the symptoms, influence behaviour and interfere with our goals. Consider a student so anxious about the upcoming exams that they cannot sleep, are filled with self-doubt and become so nervous that, despite studying, they are unable to perform at their best,” she says. “Anxiety becomes a problem or disorder when it is persistent, excessive, or disproportionate to the situation, and interferes with our daily functioning. It may be time to address anxiety with a professional if you find you are avoiding tasks or interactions that make you feel anxious, find yourself missing work or unable to complete projects.” For many who struggle with severe anxiety, it is accompanied by physical symptoms such as rapid heartbeat, tightness in the chest, shortness of breath, gastrointestinal issues, body pains, headaches, back pain, or muscle tension, along with poor sleep patterns.

“Talking to a therapist or doctor about how you are feeling opens the door to better understanding your symptoms and reducing that sense of fear, because you are more informed about how anxiety affects you and are offered a way forward. Depending on the severity of one’s symptoms, intervention and medication from a psychiatrist may be necessary as part of a holistic approach,” Moodley says.

The good news is that anxiety is highly treatable, and people often improve significantly with the right support. “The unhelpful thought patterns that often come with severe anxiety, eroding self-confidence and driving avoidance, for instance, can be overcome. There are several effective evidence-based therapies, focusing on identifying these narratives and regulating the distress they bring,” she says.

“A lot of our daily anxiety comes from concerns of the past or the future; two areas of our lives over which we have little to no control. For so many of us in the grip of anxiety, the time and energy spent worrying about our challenges and mulling over stressors can be debilitating. Engaging in simple yet effective practices like deep breathing, meditation, journaling, physical exercise, and mindfulness practices can be highly effective in keeping us regulated and connected to the present.”

Tips for taming day-to-day anxiety:

1. Breathing exercises and mindfulness practices –  Learning to engage in deep breathing exercises, utilising guided meditations and practising Progressive Muscle Relaxation (PMR) are effective in managing symptoms of anxiety.
2. Limit stimulants like caffeine and sugar, which can heighten symptoms of anxiety.
3. Maintain routine and structure, including regular sleep and physical activity.
4. Slow down – haste and multitasking activate the stress response, so it is useful to tackle things one task at a time at a measured pace.
5. Challenge anxious thoughts when they arise by asking: ‘Is this thought objectively true? Is it helpful?’
6. Stay connected – Supportive relationships, both at home and at work, can significantly reduce anxiety.

“Developing the skills for staying present and solution focused when we experience life’s ups and downs can help with managing anxiety. The more we engage with practices like mindfulness, the better equipped we are to manage our anxiety in healthier ways. There is no magic cure, but it can become more manageable,” Moodley says.

If you are experiencing severe anxiety or any psychological crisis, call 0861 435 787, 24 hours a day, for emergency support. Trained counsellors are available to listen and guide you on the options available for assistance.

Ends.

About Netcare Akeso
Netcare Akeso operates a network of private inpatient mental health facilities and is part of the Netcare Group. Netcare Akeso provides individual, integrated and family-oriented treatment in specialised inpatient treatment facilities, as well as certain outpatient services, for a range of psychiatric, psychological and substance use conditions. Please visit www.akeso.co.za or contact [email protected] for further information.

In the event of a psychological crisis, call 0861 435 787, 24 hours a day for emergency support. Psychiatrist consultations can be made through Netcare appointmed™, online at www.netcareappointmed.co.za or by calling 0861 555 565.

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