Nearly half of UK adults (47%) have experienced "constant" anxiety, depression, or overwhelm in the last 12 months, according to new research from Priory, the UK's largest provider of mental health services. The survey of 2,000 nationally representative consumers, conducted by Censuswide, found that two-thirds (63%) reported feelings of anxiety, overwhelm, low mood, or depression at some point in the past year. More than half (59%) encountered upsetting news or social media content at least weekly, and one in three (33%) said repeated exposure leaves them anxious, stressed, low, or depressed.
Give yourself a 'worry window'
Integrated therapist Hannah Stebbings from Priory recommends setting a timer for 10 minutes and writing down all worries. "The aim isn't to stop worrying entirely, it's to stop it spilling into every part of your day," she said.
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," Stebbings said. She advises waiting 20–30 minutes before opening emails, social media, or news apps.
Try the 5,4,3,2,1 grounding method
When thoughts spiral, Stebbings suggests 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," she said.
Practise acceptance and focus on control
"Many of the things causing people stress right now are things they can't personally change," Stebbings noted. She recommends redirecting attention to manageable actions like getting enough sleep, eating regularly, moving the body, spending time outdoors, and connecting with others.
Hold something cold
"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," Stebbings explained. Holding an ice cube or splashing cold water on the face can interrupt spiralling thoughts.
Move your body for five minutes
"Stress isn't just emotional, it's physical too," said Stebbings. Walking, stretching, dancing, or star jumps can help process stress hormones.
Go outside
Even ten minutes outside can create psychological breathing space, according to Stebbings. A short walk or sitting in the garden helps create distance from anxious thoughts.
Notice behaviour changes
"Stress doesn't always look like stress," Stebbings said. Withdrawal, irritability, sleep changes, or loss of motivation are early signs of struggling with pressure.
Connect with others
"Simply talking about how you're feeling can often bring relief and help you feel less alone," Stebbings said. Sharing worries with friends, family, colleagues, or therapists can provide perspective and solutions.
Priory's Support to find your way campaign urges people not to delay seeking help. Visit www.priorygroup.com/findyourway for more information.
