As the year comes to a close, anxiety tends to rise. This Mental Health Awareness Month, it’s important to focus on one of the most common mental health issues: anxiety.

According to the South African Depression and Anxiety Group (Sadag), Generalised Anxiety Disorder (GAD) goes beyond typical every day worries. It involves persistent feelings of tension and worry, even without an obvious cause.

‘Medication can effectively reduce symptoms’

People with GAD often fear negative events related to health, finances, family, or work, despite lacking a clear reason for concern. They may find daily life overwhelming.

“Thankfully, many individuals with anxiety disorders can find relief through treatment. Therapy often includes medication and/or specialised forms of psychotherapy. Although medication doesn’t cure anxiety, it can effectively reduce symptoms,” said Sadag.

People with GAD often fear negative events related to health, finances, family, or work, despite lacking a clear reason for concern. Photo: www.ctvnews.ca

Common anxiety symptoms, as given by the World Health Organisation (WHO), include:

- Difficulty concentrating or making decisions.

- Feeling irritable, tense, or restless.

- Experiencing nausea or stomach discomfort.

- Having heart palpitations.

- Sweating, trembling, or shaking.

- Trouble sleeping.

- A sense of impending danger, panic, or doom.

The South African College of Applied Psychology mentions that self-care is essential [link] in supporting treatment. To manage anxiety symptoms and enhance your well-being, consider these strategies:

- Reduce or avoid alcohol and illicit drugs, as they can worsen anxiety.

- Exercise regularly, even a short walk can help.

- Maintain consistent eating and sleeping habits and eat a balanced diet.

- Practice relaxation techniques like slow breathing and progressive muscle relaxation.

- Incorporate mindfulness meditation into your routine, even for a few minutes daily.

How to manage your anxiety:

• Positive thinking
  Cognitive restructuring is a method used by psychologists to help individuals challenge negative thoughts. It aids in developing more constructive and helpful ways of thinking.

Five helpful ways to foster positivity:

– Keep a positivity journal. Write down positive experiences and reflections to shift your mindset.

– Remind yourself to smile. Smile when you’re alone and at those around you to boost your mood.

– Spend time with positive people. Surrounding yourself with positivity can be uplifting.

– Look for the good in others. Focusing on positive traits in people can enhance your outlook.

– Practice kindness. Acts of kindness can significantly improve your mindset.

• Accept It
  Openly acknowledge your anxiety. Sharing with people you trust can lead to better support. Mindfulness-based therapy encourages observing anxiety without judgment, reducing overwhelm, and helping you engage better with life.
  
  
• Let go of control
  Trying to control everything can heighten anxiety. Embrace life’s uncertainties to respond more calmly and effectively to anxiety-inducing situations.
  
  
• Get excited
  Instead of calming down, reinterpret anxiety as excitement. This reframe can be an effective way to manage anxious feelings.
  
  
• Seek help
  Seeking assistance is a strength, not a failure. Support offers tools to enhance success both personally and professionally.

In crisis? Seek help:

• Suicide Crisis Helpline – 0800 567 567

• Department of Social Development Substance Abuse Helpline – 0800 12 13 14, SMS 32312

• Cipla Mental Health Helpline – 0800 456 789, SMS 31393

• Healthcare Workers Care Network Helpline – 0800 21 21 21, SMS 43001

OFM Nuus/Heidrè Malgas cg