Online Reporter
Correspondent
Anxiety is more than a fleeting feeling of worry or nervousness; it is a complex mental health condition that can severely affect one’s quality of life.
In Zimbabwe, an estimated 15 percent of adults will experience an anxiety disorder at some point, making it essential to understand the challenges and support strategies available for those affected.
What is anxiety?
Anxiety is a natural response to stress and can be beneficial in certain situations by helping individuals stay alert and focused.
However, for those with anxiety disorders, these feelings become overwhelming and difficult to control, interfering with daily activities.
Anxiety disorders can take many forms, such as generalised anxiety disorder (GAD), social anxiety disorder, panic disorder, and specific phobias.
Each type presents unique symptoms and challenges, but all share common features of persistent and excessive worry.
Common physical symptoms of anxiety include a racing heart, trembling, sweating, and dizziness.
These physical manifestations can often lead to further worry and fear, creating a cycle that is difficult to break. Sometimes economic pressures and societal challenges can exacerbate stress, the prevalence and impact of anxiety can be significant.
The social and cultural impact of anxiety
Cultural stigma surrounding mental health in Zimbabwe can discourage people from discussing or seeking treatment for anxiety disorders.
Many perceive anxiety as mere nervousness or weakness, which can make individuals hesitant to speak up or seek help. This stigma can be even more pronounced in men, who may feel societal pressure to maintain a strong and composed exterior.
Ignoring anxiety can have severe consequences, including worsening mental health, strained relationships, and reduced productivity. People with anxiety disorders may avoid social situations or find it difficult to engage in daily tasks, leading to isolation and a decrease in overall well-being.
Pathways to managing anxiety
Therapeutic interventions
Cognitive-behavioural therapy (CBT) is highly effective in treating anxiety disorders. CBT works by helping individuals identify negative thought patterns and develop healthier ways to respond to stressful situations. For many, therapy can provide tools that make anxiety more manageable and less disruptive.
Mindfulness and relaxation techniques: Practicing mindfulness can help reduce the intensity of anxious feelings. Techniques such as deep breathing, meditation, and progressive muscle relaxation promote awareness and can calm the mind. These practices can be done at home, making them accessible and empowering for those who struggle with anxiety.
Support systems: Joining support groups or confiding in trusted friends or family members can create a network of understanding and care. Sharing experiences with others who face similar challenges can be comforting and help reduce feelings of isolation.
Medication: For some, medication may be needed to manage anxiety effectively. Antidepressants and anti-anxiety medications can help balance brain chemistry, reducing the severity of symptoms. It is important to consult a qualified healthcare provider to determine the right treatment plan.
Self-care strategies for anxiety
• Limit stimulants: Caffeine and alcohol can heighten feelings of anxiety. Reducing or eliminating these substances from your diet can help minimise symptoms.
• Stay physically active: Regular exercise releases endorphins, which can improve mood and decrease anxiety. Activities like walking, yoga, or cycling are excellent for mental and physical health.
• Maintain a routine: Having a structured daily routine can provide a sense of control and reduce feelings of uncertainty that may trigger anxiety.
• Sleep hygiene: Poor sleep can exacerbate anxiety, so maintaining good sleep habits is essential. Aim for consistent sleep schedules and a calming pre-bedtime routine.
The importance of community education
Reducing the stigma surrounding anxiety requires collective effort. Community-based programmes, educational workshops, and mental health campaigns can help increase awareness and understanding. By normalising discussions about mental health, individuals are more likely to seek help without fear of judgment.
Creating a culture that supports open dialogue and empathy will lead to better outcomes for those struggling with anxiety. Mental health professionals, educators, and community leaders all play vital roles in fostering environments where individuals feel safe to express their challenges and seek assistance.
Final thoughts
Anxiety disorders can have a profound impact on an individual’s life, but they are treatable.
Recognising the signs, seeking support, and utilising available treatment options can make a significant difference. By raising awareness and encouraging open conversations about mental health, we can create a more supportive society where individuals feel empowered to manage anxiety and lead fulfilling lives.
Association of Healthcare Funders of Zimbabwe (AHFoZ) article written by Dr Farzana Naeem (PhD), Founder and Principal Clinical Psychologist at Gateway Mental Health Rehabilitation.
Feedback: Dr Farzana Naeem 0788080001 ( www.ahfoz.org /[email protected]
