Tackling anxiety in a nervous nation

By Klysha Best

A few Fridays ago, a wave of panic, fuelled by unverified information, saw citizens rushing to supermarkets and gas stations and bracing for an uncertain threat. While the official all-clear has been given, a less visible but deeply felt aftermath lingers for many: a persistent sense of unease, sleepless nights, and a nervous system still on high alert.

Donika Byng

According to clinical therapist Donika Byng, this is a perfectly normal, albeit distressing, physiological and psychological response. Byng, the founder of Serenitas Mental Health Services, broke down exactly why rumours function as a “false alarm” for our brains.

“When a rumour hits, it acts as a false alarm that sets off our fight or flight system,” Byng explained. “It automatically kicks in that adrenaline response. So even after the alarm is cancelled, the nervous system will stay on high alert.”

This state of hyper-vigilance manifests in very specific ways, she noted. “We see people who are startled very easily, constantly checking their phones, scanning for danger. We also notice problems with sleeping—trouble falling asleep, vivid dreams, or an inability to stay asleep. Changes in mood, like irritability and anger, are also common.”

The scenes of crowded supermarkets and groceries, with carts filled with supplies, were a visible symptom of this collective anxiety. Byng distinguishes between prudent preparation and panic-driven behaviour. “Buying supplies can be a self-soothing behaviour; it’s why retail therapy is a thing,” she said. “Doing something helps us feel safer.”

Prudent preparation, she said, is methodical: it involves a list, a budget, and a clear stopping point. Panic, however, is its chaotic opposite. “It looks like a lot of rushing, overspending, buying duplicate items or things you wouldn’t necessarily use. And crucially, after all that spending, the feeling of safety never really steps in. We still feel very unsafe.”

Her simple advice for anyone caught in that compulsive urge? “Take a pause. Ask yourself, if I wait five minutes, drink some water, and breathe, will I still want or need this? If the urge drops, then it was likely anxiety-led.”

For lingering unease, she advises a return to routine and a technique called a “worry window.” “Schedule 10 to 15 minutes a day to just get all the things out that are worrying you,” she said. “Containing the worry to a specific time prevents it from consuming your entire day.”

Byng stresses that if symptoms like significant changes in sleep or appetite, constant dread, irritability, or reduced functionality at work or home persist for more than two weeks, it may be time to seek professional support.

“My message to those who might be hesitant is: please just do it,” she urged, pushing back against cultural stigmas. “Therapy is skilled companionship for your nervous system. You don’t have to be falling apart to deserve help.”

Byng advocates for a community-wide approach to building mental health resilience. She calls for more psychoeducation in schools and workplaces, training in psychological first aid, and, critically, clear communication from leaders during a crisis.

“A lot of the panic was caused because people in positions to talk were mum,” she observed. “Our brains, as a collective, had to try to fill in the pieces. Strengthening communication, debunking myths, and pushing facts to the front is essential to alleviate panic and worry for the nation.”

For those still feeling a sense of dread, Byng recommends immediate grounding techniques to regulate the nervous system:

• The 5-4-3-2-1 Method: Name five things you see, four things you feel, three things you hear, two things you can smell, and one thing you can taste.
• Temperature Reset: Dunk your face in ice water or sip a cold drink to shock the system back to the present.
• Deep Belly Breathing: Counteract shallow, panicked breathing with deliberate, deep breaths.

Serenitas Mental Health Services provides individual, family, and group therapy, with a special focus on teens. The service also offers workshops and training for schools, churches, and corporations on topics including resilience, burnout prevention, and work-life balance. Services are available in-person and via teletherapy.