Understanding Anxiety: Signs, Coping Strategies, and When to Seek Help

What Is Anxiety?

Anxiety is a natural emotional response to perceived threats or stressful situations. It's your body's way of preparing you for challenges ahead. However, when anxiety becomes persistent, excessive, or disproportionate to the situation, it can develop into an anxiety disorder that interferes with your daily functioning.

Recognising the Signs

Anxiety manifests differently in each person, but common signs include:

• Physical symptoms: Racing heart, shallow breathing, muscle tension, headaches, fatigue, and difficulty sleeping
• Emotional symptoms: Persistent worry, feelings of dread, irritability, and difficulty concentrating
• Behavioural symptoms: Avoidance of situations, procrastination, seeking constant reassurance, and social withdrawal

When Is Anxiety a Problem?

It's important to distinguish between normal anxiety and an anxiety disorder. If your anxiety is lasting weeks or months, interfering with work or relationships, causing you to avoid everyday activities, or leading to panic attacks, it may be time to seek professional support.

Effective Coping Strategies

While professional counselling is often the most effective approach, there are strategies you can use alongside therapy:

• Deep breathing exercises: Practice the 4-7-8 technique — breathe in for 4 seconds, hold for 7, exhale for 8
• Grounding techniques: Use the 5-4-3-2-1 method to engage your senses and return to the present moment
• Regular physical activity: Even a 20-minute walk can significantly reduce anxiety levels
• Limiting caffeine and alcohol: Both can exacerbate anxiety symptoms
• Maintaining social connections: Ubuntu teaches us that we heal in community — don't isolate yourself

When to Seek Professional Help

There's no shame in reaching out for support. A registered counsellor can help you understand the root causes of your anxiety and develop personalised coping strategies. At Theratea, we use evidence-based approaches like Cognitive Behavioural Counselling (CBC) to help you manage anxiety effectively.

If anxiety is impacting your quality of life, we encourage you to book a session. Remember, seeking help is a sign of strength, not weakness.