Many people in South Africa are living with a persistent sense of tension and fatigue. Local challenges such as economic pressure, crime, and service delivery concerns already place significant strain on our mental well-being. At the same time, we are constantly exposed to distressing news of war, humanitarian crises, climate disasters, and political unrest across the world.
This combination can leave our nervous systems feeling as though we are constantly unsafe, leaving us unable to relax or rest. Even when distressing events are happening far away, the body may still respond as if the danger is immediate.
Feeling overwhelmed, emotionally disconnected, anxious, irritable, or unable to “switch off” in response to all of these factors does not mean that you are weak or that something is wrong with you. It often means your body’s stress responses have been activated for too long.
The human nervous system is designed to protect us from threats. When danger feels constant, whether we experience it directly or through repeated exposure to alarming information, our bodies can become stuck in a state of survival mode. This is referred to as hypervigilance.
What Does it Mean to Live in “High Alert”?
The World Health Organisation notes that exposure to ongoing stressors, including social instability, violence, uncertainty, and humanitarian crises, increases the risk of anxiety, depression, and trauma-related symptoms worldwide. In South Africa, these global stressors are layered on top of existing historical and contemporary pressures, exacerbating stress and the sense of being under threat.
Living in a state of hypervigilance can look like:
- Constant tension or a sense of unease
- Difficulty sleeping or waking up feeling exhausted
- Irritability, anger, sadness, or emotional numbness
- Racing thoughts and difficulty concentrating
- Physical symptoms such as headaches, stomach pain, or muscle tension
- Compulsive checking of news or social media
For people with a history of previous trauma, images of violence or injustice can also act as triggers, activating fight, flight, or freeze responses as our bodies try to protect us from perceived threats.
Why Global News Affects Us Even When It’s Far Away
The brain does not clearly distinguish between direct threat and vividly presented information. Repeated exposure to negative news, particularly through social media and 24-hour news cycles, has been linked to increased anxiety, distress, and feelings of helplessness.
Research into “doomscrolling” shows that constantly consuming negative news is linked to worse mental health, including higher levels of stress and more pessimism. This effect is global and doesn’t depend on where the events happen.
In South Africa, this means people are often carrying:
- Local stress, which feels personal and immediate
- Global stress, which feels overwhelming and uncontrollable
Together, these can overwhelm our nervous systems and lead us to constantly feel unsafe.
Trauma-Informed Ways to Reduce Hypervigilance
A trauma-informed approach to these feelings of hypervigilance prioritises safety, choice, control, and compassion. The goal is not to stop caring about what is happening in the world, but to care in a way that does not damage your mental health. The following steps can help us manage our mental health when the world around us feels overwhelming and scary:
1. Create intentional boundaries with the news
Staying informed is important, but constant exposure to negative news can be harmful. Limiting the amount of news we consume can help reduce stress.
Try:
- Choosing only specific times to check news updates
- Turning off push notifications for news and social media
- Avoiding news consumption before sleep
- Limiting sources to one or two trusted outlets
2. Regulate the body before the mind
When the nervous system’s fight, flight, or freeze responses are activated, reasoning alone is often not enough to help us calm down and feel safe again. Rather, start with physical regulation techniques, which will also help to calm the mind:
- Extended exhale breathing: Inhale for 4 counts, then exhale for 6–8 counts. Continue doing this for one minute.
- Grounding: The 54321 method is an excellent exercise to calm your nervous system. Sit with your feet planted firmly on the ground, take some deep breaths, and then begin to name five things you can see, four you can feel or touch, three you can hear, two you can smell, and one thing you can taste.
- Move your body: Go for a walk around the block, visit the gym, or walk around your garden and feel the sun and the wind on your skin and the grass under your feet. Physical movement can help us burn some of the physical anxiety we feel, and help ground us at the same time.
3. Replace endless feeds with more contained information
Constantly scrolling on social media can keep our brains in the hypervigilant threat-monitoring mode. Rather than continuous scrolling, try:
- Reading one full article rather than endlessly scrolling through headlines
- Listening to a podcast or radio bulletin with a clear beginning and end
- Use a timer when on social media, or set screen time limits on your phone
While this may be difficult at first, limiting the amount of time we spend on social media and news sites will help our nervous systems to feel less overwhelmed.
4. Transform helplessness into realistic agency
Feeling powerless can be deeply distressing, especially for someone who already has a history of past trauma. Small, manageable actions can help us restore a sense of control and safety to our lives, as well as counteract stress.
Focus on actions such as:
- Supporting the work of a community-based or international organisation you trust.
- Donating within your means or volunteering for causes you believe in.
- Making time for hobbies or activities that help you relax and feel connected to yourself.
- Spending time with friends and family who feel safe.
- Prioritise sleep where possible, as poor quality sleep negatively affects our ability to deal with stress.
- Do not use alcohol, drugs, or junk food to self-medicate. While these substances may help us feel better in the short term, they will always be harmful in the long term.
5. Seek support when needed
If you feel persistently unsafe, overwhelmed, or unable to function, there is no shame in seeking professional help. There are a number of organisations and professionals who can help you to deal with these feelings and find healthy ways of dealing with your stress or mental health struggles.
If you don’t know where to turn for help, consider one of the following options:
- SADAG (South African Depression and Anxiety Group): Toll-free 24-hour Helpline: 0800 567 567 or WhatsApp: 076 882 2775
- Life Line / National Counselling Line: 0861 322 322 or WhatsApp: 065 989 9238
- Akeso Psychiatric 24-hour response unit: 0861 435 787
- Cipla 24 Hour Mental Health Line: 0800 456 789
- Local clinics, GPs, psychologists, and social workers can also provide support.
A Closing Thought
Being affected by both local and global suffering does not mean you are fragile; it simply means that you are human. In a world where we are inundated by endless streams of distressing information, taking action to protect your mental health is not disengagement. Rather, it is what allows you to stay present, compassionate, and well enough to continue caring and taking action where you can.