Simple ways to reduce anxiety and feel better

Anxiety affects millions of people worldwide, often showing up as racing thoughts, sleepless nights, and a persistent sense of self-doubt.

While feeling anxious from time to time is normal, experts warn that extreme anxiety can interfere with daily life, relationships, and productivity.

Thameera Moodley, counselling psychologist and manager at the Centre of Psychotherapy Excellence at Netcare Akeso Pietermaritzburg, says moderate anxiety is a natural response that helps people prepare for challenges.

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“Feeling nervous before a presentation or exam is expected and can even improve performance by sharpening focus,” she says.

Problems arise when anxiety becomes persistent or excessive.

“Severe anxiety can lead to overwhelming worry or self-critical thoughts that prevent people from achieving their goals,” Moodley explains.

Physical symptoms may include a rapid heartbeat, chest tightness, headaches, digestive issues, and muscle tension, often accompanied by poor sleep.

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Experts emphasise that anxiety is highly treatable. Consulting a therapist or doctor can help individuals understand their symptoms and identify effective strategies to manage them. In some cases, a psychiatrist may prescribe medication as part of a broader treatment plan.

Tips for managing day-to-day anxiety
• Mental health specialists recommend simple strategies to help regulate anxious thoughts and reduce stress:
• Practise breathing exercises and mindfulness techniques such as guided meditation or progressive muscle relaxation.
• Limit stimulants such as caffeine and sugar, which can heighten anxiety.
• Maintain a structured daily routine, including regular sleep and physical activity.
• Slow down and focus on one task at a time to avoid triggering the stress response.
• Challenge anxious thoughts by asking whether they are objectively true or helpful.
• Stay connected with supportive friends, family, or colleagues.
• Moodley notes that much anxiety stems from dwelling on the past or worrying about the future.

“Developing skills to stay present and solution-focused helps people manage anxiety more effectively. There is no magic cure, but it can become more manageable with the right practices and support,” she says.

For those experiencing severe anxiety or a psychological crisis, Netcare Akeso offers 24-hour support via trained counsellors at 0861 435 787.