Nearly half of UK adults (47%) have experienced 'constant' anxiety, depression or overwhelm in the last 12 months, according to new research from Priory, Britain's largest provider of mental health services. The survey of 2,000 nationally representative consumers, conducted by Censuswide, also found that two-thirds of participants (63%) reported feelings of anxiety, overwhelm, low mood, or depression at some point during the past year.
Impact of Upsetting News and Social Media
More than half of those surveyed (59%) said they encounter upsetting or distressing news and social media content at least once a week. One in three individuals (33%) reported that repeated exposure to such content makes them feel anxious or stressed, while the same proportion said it leaves them feeling low or depressed.
In response to these findings, Hannah Stebbings, an integrated therapist from Priory, has outlined practical strategies to safeguard mental health when circumstances feel overwhelming.
Establish a 'Worry Window'
Stebbings recommends setting aside a dedicated 10-minute period each day to acknowledge worries. 'When we're anxious, worries have a tendency to follow us all day,' she explained. 'Instead of trying to push them away completely, give them somewhere to go.' Set a timer for 10 minutes and write down everything troubling you. 'The aim isn't to stop worrying entirely, it's to stop it spilling into every part of your day.'
Delay Phone Use in the Morning
'A lot of people wake up and immediately reach for their phones, but if the first thing you see each morning is upsetting information, your stress response can become activated before your day has even begun,' said Stebbings. She suggests waiting 20 to 30 minutes before checking emails, social media, or news apps. 'Make a coffee, have breakfast or step outside first. It creates a little breathing space before the outside world starts demanding your attention.'
Use the 5,4,3,2,1 Grounding Technique
When thoughts start to spiral, Stebbings advises redirecting attention to immediate surroundings. 'When anxiety increases, our minds often jump ahead and focus on future worries or worst-case scenarios. Grounding techniques help bring you back into the present moment and shift your focus away from racing thoughts.' The technique involves naming five things you can see, four you can feel, three you can hear, two you can smell, and one you can taste. 'It sounds simple, but exercises like this help interrupt anxious thinking and anchor you back in the here and now.'
Focus on What You Can Control
'Many of the things causing people stress right now are things they can't personally change. This could be global conflict, the cost of living, political uncertainty or worrying headlines,' said Stebbings. 'We can spend huge amounts of emotional energy worrying about things that sit completely outside our control.' She recommends shifting focus to smaller, manageable aspects of daily life such as getting enough sleep, eating regularly, moving your body, spending time outdoors, and connecting with people around you. 'Control doesn't have to mean solving huge problems. Sometimes it simply means looking after yourself in the best way you can.'
Hold Something Cold
For moments of racing thoughts or overwhelm, Stebbings suggests introducing a powerful physical sensation. 'Hold an ice cube, splash cold water on your face or run your wrists under cold water. Cold ice activates the dive response, which automatically slows your heart rate and redirects blood flow to vital organs - forcing your nervous system out of the 'fight or flight' mode that fuels anxiety. Strong sensory experiences like this can interrupt spiralling thoughts and bring your attention back into the present moment.'
Move Your Body
'Stress isn't just emotional, it's physical too,' Stebbings explained. 'Stress hormones can build up in the body, so movement can help process some of that energy.' A complete workout isn't necessary; a stroll around the block, stretching, dancing while preparing dinner, or even a few star jumps can be beneficial.
Go Outside
'Stress and anxiety can make us retreat indoors or stay attached to our screens,' Stebbings noted. 'Even ten minutes outside can create some psychological breathing space.' A brief walk, sitting in the garden, or leaving your phone behind while collecting a coffee can help establish distance from anxious thoughts.
Notice Behaviour Changes
'Stress doesn't always look like stress,' Stebbings remarked. 'You might notice you're withdrawing from people, becoming more irritable, sleeping differently or losing motivation.' These shifts are often early indicators that your mind and body are grappling with pressure.
Connect with Others
'Humans are social creatures and when we're stressed or overwhelmed, our instinct can sometimes be to withdraw,' Stebbings said. 'Simply talking about how you're feeling can often bring relief and help you feel less alone.' Whether it's a friend, family member, colleague or therapist, sharing worries can provide perspective and help identify solutions. 'People often worry that they'll burden others by opening up, but many are surprised by how much support and understanding they receive.'
Through the 'Support to find your way' campaign, Priory is urging people not to delay seeking help. Visit www.priorygroup.com/findyourway for more information.
