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Specialist Psychiatrist Dr. Yasir Malik from HealthHub shares his expert advice on the common signs of anxiety, and his top tips to manage it
16 April 2026
| Last updated on 20 April 2026
Periods of uncertainty often bring a noticeable increase in stress and anxiety.
In clinical practice, it is common to see individuals feeling more restless, preoccupied, or emotionally overwhelmed when faced with rapidly changing situations, whether related to regional tensions, safety concerns, or disruptions in daily routines. Many people find themselves checking updates more frequently, anticipating worst-case scenarios, or struggling to unwind at the end of the day.
These reactions are not a sign of weakness, they are, in fact, a natural human response.
The brain is designed to detect and respond to potential threats through what is known as the fight-or-flight response. This internal alarm system helps keep us safe. However, it functions best in situations where danger is clear and immediate. When uncertainty is prolonged, the same system can become overactive, constantly scanning for possible risks, even in the absence of real danger. Over time, this can lead to persistent worry, sleep disturbance, irritability, and difficulty concentrating.
Another important factor is the constant exposure to distressing information. Repeatedly engaging with alarming news or conflicting reports can reinforce a sense of ongoing threat. The mind begins to interpret uncertainty as danger, keeping the body in a state of heightened alertness. Recognizing this pattern is often the first step toward managing it more effectively.
Common Signs of Anxiety may include:
- Persistent worrying or overthinking
- Feeling restless or constantly on edge
- Disturbed or poor-quality sleep
- Irritability or mood fluctuations
- Difficulty concentrating
- Physical symptoms such as palpitations, muscle tension, headaches, or fatigue
While we may not have control over external events, we do have influence over how we respond to them. Small, intentional changes in daily habits can significantly reduce anxiety and improve emotional balance.
One helpful step is to limit exposure to distressing news. Staying informed is important but constantly checking news updates and social media often fuels anxiety rather than reducing it. Choosing one or two reliable sources and limiting updates to specific times of the day can help maintain balance.
Maintaining a structured daily routine is equally important. Predictability provides a sense of stability when the external environment feels uncertain. Simple habits such as waking at a consistent time, having regular meals, setting work boundaries, and incorporating physical activity can help regulate both mood and stress levels.
Breathing techniques are a simple yet powerful way to calm the nervous system. During anxiety, breathing tends to become shallow and rapid. Slowing it down can signal safety to the brain. A practical method is to inhale through the nose for four seconds, hold for four seconds, and exhale slowly for six seconds. Even a few minutes of this can reduce physical tension.
Grounding techniques can also be helpful when thoughts begin to spiral. Bringing attention back to the present moment by focusing on what you can see, hear, or physically feel can interrupt cycles of overthinking and restore a sense of control.
Equally important is social connection. During stressful periods, people often withdraw or try to manage their concerns alone. However, sharing thoughts with a trusted friend, family member, or colleague can provide reassurance and perspective. Often, the simple act of expressing concerns reduces their intensity.
Physical wellbeing also plays a key role in mental health. Regular exercise, adequate sleep, and balanced nutrition all play a significant role in regulating stress. Even moderate activities such as walking, stretching or spending time outdoors can have a noticeable calming effect.
It is also worth remembering that uncertainty is a part of life. While it can feel uncomfortable, human beings are inherently adaptable. With the right coping strategies and support systems, most individuals are able to navigate challenging periods more effectively than they expect.
However, if anxiety becomes persistent, overwhelming, or begins to interfere with daily functioning, seeking professional support is important. Early guidance can help prevent symptoms from escalating and provide structured strategies for recovery.
In the end, managing anxiety is not about eliminating it completely, it is about understanding it, responding to it appropriately, and building the resilience to move forward despite uncertainty.
Authored by Dr. Yasir Malik, Specialist Psychiatrist at HealthHub Day Surgery Center
Pictured: Dr Yasir Malik, Specialist Psychiatrist at HealthHub Day Surgery Center
