Load-Shedding Anxiety: Coping with Power Cuts, Water Outages and Uncertainty

For years, South Africans planned their lives around a load-shedding app. You cooked before Stage 4 kicked in, charged your phone at the office, and learned exactly where the torch lived. Load-shedding has largely been paused for long stretches, yet for many people the body hasn't caught up. A flicker of the lights, a municipal outage in your suburb or a notice that the water will be off "for maintenance" can still send your heart racing. If that sounds familiar, you're not being dramatic. This guide looks at why outages feel so stressful and what you can do to stay steadier.

Why outages hit harder than the inconvenience

A power cut is rarely just about the lights. It can mean a missed online meeting, a spoilt fridge of food you can't afford to replace, a learner who can't finish homework, or worry about safety when the street goes dark and the alarm battery runs low. In parts of Gauteng, water interruptions add another layer: buckets in the bathroom, queues at a tanker, and the question of when it will come back.

What makes it draining is uncertainty. Our minds cope better with a known problem than an unpredictable one. When you don't know whether tonight will be normal, part of you stays on guard. Over months and years, that background alertness can show up as irritability, poor sleep, tight shoulders or snapping at the people you love.

Signs the stress is sticking around

You might notice that you:

• check outage updates or the municipality's social media over and over;
• feel a jolt of panic when the lights dim, even for a second;
• struggle to fall asleep because you're running through "what ifs";
• avoid planning anything in the evening, just in case;
• feel flat or hopeless when another notice arrives.

These are common reactions to long-term, unpredictable stress. They're a sign to look after yourself, not a sign that something is wrong with you. If worry is starting to take over your day, our guide on how to manage anxiety has more tools.

Turn "what if" into a short, practical plan

Preparation is one of the best antidotes to anxiety, because it gives your mind something concrete to hold. Keep it simple:

• Light and power: one charged power bank, a rechargeable lamp and a torch you can find in the dark.
• Water: a few bottles or a closed container for drinking and cooking.
• Food: a couple of meals that don't need a stove, so a sudden outage doesn't ruin supper.
• Safety: check your gate and alarm back-up, and agree with family how you'll check in if the network goes down.
• Work or study: download what you need for tomorrow while you have power.

Once the plan is in place, remind yourself: I've done what I can for now. Then give yourself permission to stop checking. Many people find it helps to look at outage updates at set times, for example once in the morning and once after work, rather than all day.

Calming your body when the lights go out

When the house goes dark, your nervous system may react before your thinking brain does. A few simple techniques can bring you back:

• Slow breathing: breathe in through your nose for four counts and out through your mouth for six. Repeat for two minutes. A longer out-breath helps your body settle.
• Grounding: name five things you can hear (a neighbour's generator, crickets, a taxi hooting), four you can feel and three you can see by torchlight.
• Make it a ritual, not an emergency: some families keep a board game, a deck of cards or a playlist on a charged phone for outage evenings. It turns lost time into shared time.

If outages wreck your sleep, try a wind-down routine that doesn't depend on screens, and see our tips for when you can't sleep at night.

When it's not just about the electricity

Sometimes outage stress sits on top of other pressures: retrenchment worries, rising prices, a long commute, or caring for older relatives. If you notice that you feel low most days, have lost interest in things you used to enjoy, or you're using alcohol to cope, it's worth talking to someone. You can start with a GP or your local public clinic, speak to a psychologist registered with the HPCSA, or call one of SADAG's helplines for free advice on where to go next.

AI Psychologist can also be a first step. You can type out what's worrying you at 11pm when the house is quiet, make sense of it, and leave with one or two ideas to try tomorrow. It won't fix the grid, but it can help you feel less alone with the stress.

If you need help right now: if you are in danger or thinking about ending your life, call 112 from any cellphone, the SADAG Suicide Crisis Helpline on 0800 567 567 (24 hours, toll-free) or Lifeline's National Trauma and Crisis Line on 0861 322 322. AI Psychologist is an emotional-support chat; it is not a crisis service and does not replace a health professional.

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Please note: AI Psychologist offers emotional support and general wellbeing guidance. It does not diagnose and is not a substitute for a doctor, psychologist or emergency care. If you are in crisis or feel unsafe, call 112 from a cellphone or the SADAG Suicide Crisis Helpline on 0800 567 567.