Anxiety: types, signs and support

Anxiety is a normal response to threat - the body's alarm system. It becomes a problem when the alarm fires too often, too strongly, or when there is no real danger, and it starts getting in the way of daily life.

What it can look like

• In the body: racing heart, tight chest, shallow breathing, sweating, stomach churning, restlessness
• In the mind: constant worry, expecting the worst, going over things again and again
• In behaviour: avoiding people or places, struggling to concentrate or sleep

Common types

Generalised worry, panic attacks, social anxiety, health anxiety, and anxiety after a frightening event. They overlap and are all treatable.

What helps

• Slow your breathing - out for longer than in (try 4 in, 6 out) tells the body it is safe
• Name it - "this is anxiety, it will pass" reduces its grip
• Limit caffeine, alcohol and doomscrolling
• Move - even a short walk burns off stress chemicals
• Worry time - park worries to a set 15 minutes rather than all day

When to seek help

If anxiety is most days for weeks, causing panic attacks, or making you avoid work or people, talk to a professional. Short courses of therapy (especially CBT) work well, and sometimes medication helps.

Getting help in South Africa

Cleared Mind offers a quick anxiety check and can connect you to a counsellor. SADAG: 011 234 4837.