It’s okay to feel your emotions—acknowledging them is a brave step toward healing, and seeking help shows strength, not weakness.
Photo by Riccardo: https://www.pexels.com/photo/woman-sitting-on-gray-rock-near-body-of-water-185801/
We know the feeling. Your chest tightens, your thoughts race, and suddenly everything feels too much. If it’s stress from work, financial worries, studies, relationships, or just life in general. Anxiety and overwhelm can hit anyone — and often when we least expect it.
Most people juggle many roles, responsibilities, and everyday pressures. It’s easy to get emotionally flooded. That’s why it’s so important to have quick, practical emotional first aid tools on hand. These are techniques you can use anytime, anywhere, without needing an appointment.
Here are some simple emotional first aid tips to help you regain your calm and stay grounded, even in the chaos.
1. Name It to Tame It
The first step in managing anxiety is to recognise and label what you’re feeling. It might sound simple, but giving a name to the emotion reduces its intensity.
Try this: Say out loud (or in your head), “I’m feeling overwhelmed right now,” or “This is anxiety. I’m not in danger, I’m anxious.” This creates a pause between you and your emotions, giving you control of how you feel.
2. Ground Yourself Using the 5-4-3-2-1 Method
This is a powerful grounding technique that helps bring your focus back to the present moment when your mind is racing:
- 5 things you can see
- 4 things you can feel (touch)
- 3 things you can hear
- 2 things you can smell
- 1 thing you can taste
This tool engages all your senses and brings you out of your head and back into your body.
3. Breathe Deep, the Right Way
Shallow breathing fuels anxiety. Deep, slow breathing tells your nervous system it’s safe to relax. But not all deep breathing is equal — the key is in the exhale.
Try this: Breathe in for 4 seconds, hold for 4, and breathe out slowly for 6-8 seconds. Repeat for 2–3 minutes. Even just one minute can help.
Bonus: Pair it with a soothing scent like lavender or eucalyptus — or good ol’ South African rooibos for that calming familiarity.
4. Limit the Scroll
We all do it — reaching for our phones in a moment of stress. But doomscrolling the news or social media can amplify anxiety. Comparing your life to others’ “highlight reels” doesn’t help, especially when you’re already feeling low.
Instead, put your phone on aeroplane mode for a few minutes. Step outside. Look at the sky. Breathe.
5. Use the ‘Container Technique’
When you’re overwhelmed by racing thoughts, try mentally placing your worries in an imaginary “container” — like a box or jar. Visualise putting your stressors inside and sealing the lid.
Tell yourself, “I’ll deal with this later when I have the energy and capacity.” This mental boundary helps you feel less flooded and more in control.
6. Move Your Body — Even Just a Bit
You don’t need to hit the gym to shake off anxiety. Gentle movement like stretching, walking around the house, or doing a few jumping jacks can release stress hormones and shift your mood.
Take a short walk outside, even if it’s just around your yard or block. South African sunshine is an underrated antidepressant — free, natural, and effective.
7. Use Cold Water Therapy
This trick sounds odd but works like magic: cold water on your face or wrists can interrupt an anxiety spiral.
Splash cold water on your face or run your wrists under a cold tap. This activates your vagus nerve, slowing down your heart rate and calming your body.
Bonus: If you’re near the ocean or a pool, take a quick dip. Nothing like a refreshing splash to reset your nervous system.
8. Talk to Someone You Trust
You don’t have to go through it alone. Whether it’s a friend, a parent, or even a trusted colleague, talking helps process emotions and gives you perspective.
Send a voice note. Call a cousin. Text your bestie. You don’t need to “solve” anything — just say, “Hey, I’m feeling anxious today. Can I vent for a second?”
9. Repeat a Grounding Mantra
A mantra or affirmation can help redirect anxious thinking. Choose one that resonates with you. Some favourites among South Africans include:
- “This too shall pass.”
- “Ek is veilig. Ek is kalm.”
- “I can handle this, one step at a time.”
- “I don’t need to do it all today.”
Write it on a sticky note, set it as your phone wallpaper, or repeat it while breathing deeply.
10. Prioritise Micro Self-Care Moments
Self-care doesn’t have to be expensive or time-consuming. In fact, small acts done regularly are more effective than the occasional bubble bath or massage.
Try these micro self-care moments:
- Make a cup of tea and drink it slowly.
- Sit under a tree barefoot.
- Light a candle while working.
- Listen to calming music
Natural Remedies
Natura Rescue offers a range of homeopathic-flower essence combinations designed to help manage. Trusted by South African families and professionals since 1966, these products provide gentle support during challenging times.
- Rescue Tablets:
- A homeopathic-flower essence combination formulated to assist with emotional shock, anticipatory nervousness, grief, and sleeplessness from worry. These tablets are designed for easy use throughout the day to help maintain emotional balance
- Rescue Spray:
- A convenient, travel-sized spray that offers quick relief from anxiety, emotional shock, grief, and sleeplessness due to worry. It’s slightly sweet taste makes it suitable for both adults and children, providing on-the-go support when needed.
- Rescue Drops:
- These drops combine homeopathic remedies and flower essences to help alleviate emotional shock, fear, nervous stress, feelings of desperation, tearfulness, grief, mild anxiety, and sleeplessness due to emotional stress. They offer a flexible dosing option to suit individual needs.
Know When to Get Help
These quick tips are great for in-the-moment relief, but if anxiety is affecting your daily life, sleep, or relationships — it’s time to chat with a mental health professional.
South Africa has wonderful support systems, both public and private. Consider organisations like:
- SADAG (South African Depression and Anxiety Group): 0800 567 567
- Lifeline South Africa: 0861 322 322
- Community counselling centres in your area
There’s no shame in needing support — we all do at some point. Seeking help is a sign of strength, not weakness.
Life in Mzansi can be unpredictable, and anxiety doesn’t discriminate. But the good news? You’re not powerless against it.
By applying these quick emotional first aid techniques, you can regulate your emotions, build resilience, and find peace in the present moment — even if just for a few minutes.
So next time you feel overwhelmed, take a breath, ground yourself, and remember: you’ve got this.
Where to Shop: Links
Rescue Tablets:
Rescue Spray:
Rescue Drops: