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.”

However, 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 well-being.

“Anxiety becomes a problem or disorder when it is persistent 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 are 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.

The good news is that anxiety is highly treatable, and people often improve significantly with the right support.

“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. 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) is 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.