In a compelling episode of the DiCHiPi UNFiLTERED podcast, Barbara Moagi, Lauren Smit, and Dr Batetshi Matenge come together to unpack the realities of mental health and share practical, empowering coping strategies for everyday life.

The conversation takes a deeply relatable turn when Barbara reflects on a powerful moment from DiCHiPi — Grace’s visible anxiety about telling her father the truth after her fellowship application was destroyed. Moved by this scene, Barbara asks Dr Matenge what anxiety really does to people, and how we can manage it when it feels all-consuming.

Dr Matenge explains that anxiety often causes a disconnect from the body. When we are anxious, we tend to live in our heads — worrying, replaying, spiralling. “To manage anxiety,” she says, “we need to get out of our heads and back into our bodies.”

One effective technique she recommends is box breathing — a simple but powerful method used to calm the nervous system. The technique involves breathing in for four seconds, holding the breath for four seconds, breathing out slowly for another four seconds, and then repeating the process. She suggests doing this while seated comfortably, allowing the body to become still and focused. This practice helps bring the mind into the present and reduce feelings of overwhelm.

The discussion then shifts to self-soothing techniques, which Dr Matenge defines as ways to help us feel safe and comforted. These techniques vary from person to person, but can include taking a warm bath, engaging in physical activity, or using guided imagery.

Guided imagery, she explains, involves imagining a peaceful or happy environment — such as a favourite memory — and staying in that moment for a while. This allows us to recall the sensations, the people, and the atmosphere of that memory, offering emotional relief from present stress.

For moments when emotions are especially intense — such as anger, panic, or crisis — Dr Matenge shares a unique yet effective grounding tool: holding a piece of ice. “The cold immediately captures your attention,” she says. “It brings you out of the emotional storm and back into your body.”

This conversation is a reminder that caring for our mental health doesn’t always require grand solutions. Sometimes, the most powerful tools are the ones we can access in the moment — through breath, memory, movement, or sensation.

DiCHiPi UNFiLTERED continues to create space for real, necessary conversations — where mental health is not only acknowledged, but actively supported.

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