Mental Health Awareness Week is an annual campaign coordinated by the Mental Health Foundation, which is taking place 15th – 21st May 2023 and aims to raise awareness of mental health and usually has a targeted theme which changes each year.
The theme this year is “Anxiety”. Anxiety is a normal emotion in us all, but sometimes it can get out of control and become a mental health problem. Lots of things can lead to feelings of anxiety, including exam pressures, relationships, starting a new job (or losing one) or other big life events. We can also get anxious when it comes to things to do with money and not being able to meet our basic needs, like heating our home or buying food.
Anxiety is one of the most common mental health problems we can face. In a recent mental health survey we carried out around stress, anxiety and hopelessness over personal finances, a quarter of adults said they felt so anxious that it stopped them from doing the things they want to do some or all of the time. Six in ten adults feel this way, at least some of the time. On a positive note, anxiety can be made easier to manage.
Focusing on anxiety for this year’s Mental Health Awareness Week will increase people’s awareness and understanding of anxiety by providing information on the things that can help prevent it from becoming a problem. At the same time, we will keep up the pressure to demand change – making sure that improving mental health is a key priority for the government and society as a whole.
What can we do to cope with feelings of anxiety?
- Focus on your breathing – when you’re having anxious thoughts try focusing on your breathing, concentrating on the feelings of your body as your breathe in and out. It can help you control the thought. Some people find relaxation exercises work too, while others find mindfulness useful.
- Get Moving – Exercise is a good way of dealing with anxiety. Activity doesn’t have to be vigorous; try some gentle stretches, yoga, or seated exercises! Or just go for a walk. It needs a bit of concentration, so takes your mind off the anxious thoughts. Read more about how exercise can help improve our mental health.
- Keep a diary – It’s important that we don’t try to ignore our worries. Taking the time to keep a record of what’s happening in your life and how it’s affecting you can help you understand what is triggering your feelings of anxiety. Knowing this can help you better prepare for and manage situations that may cause anxiety.
- Worry Time – Sometimes it helps to give yourself a certain time of day to be your ‘worry time’. It could be half an hour first thing in the morning for to sit with your worries and write them down in your diary. When that’s out of the way, you can move on with the rest of your day. This can help you take control and stop anxiety getting in the way of what you want to do.
- Challenge your thoughts – Anxiety can lead us to think about things over and over again in our brain. This is called ‘rumination’ and it’s not helpful. When you catch yourself ruminating try to write down the thought and to challenge it. Is what you’re worrying about likely to happen? Are you being realistic? Have you had similar thoughts which have not turned into reality? This can make it easier to challenge the thoughts and stop them from overwhelming you.
- Get support for money worries – If you are worried about not being able to pay the bills, are struggling to repay debt, or aren’t sure if you can cover living costs, seek help. Check out our advice on how to cope with cost-of-living pressures and information on where to get practical support.
- Spend time in nature – It can help us feel calmer and less stressed. This can be as simple as tending some flowers in a window box or going for a walk in the woods. Any amount of time doing this is good for us, but to really get the benefit, try to spend a significant period of time – maybe an hour or longer – when you can really connect with nature and immerse yourself. Find out more about the benefits of nature.
- Connect with people and talk about how you feel – Spend time with friends or meet other people through activities such as volunteering, sport or social clubs, or peer support groups. If you’re able to talk to people about how you feel, it can help to reduce your anxiety. Sometimes saying what’s worrying you out loud can take away its power over you.
- Try to get some quality sleep or rest – If anxious thoughts keep you awake, write them down in your diary. If sleep is still not coming, get up and have a drink (nothing with caffeine!) and wait until you’re feeling more tired before going back to bed. Keeping a note in your diary of your sleep patterns, what time you went to bed, what you ate, how often you woke up etc can help you work out a routine that will help you get better quality sleep. To learn more about sleep, click here.
- Try to eat a healthy diet – It’s important that we don’t turn to unhealthy foods or drinks as a way to cope as they will do more damage in the longer term. Similarly, we should avoid smoking or taking recreational drugs. Eating healthy food regularly helps us to regulate our blood sugar and gives us the energy we need to live well. Find out more about how your diet is linked to good mental health.
Support and More Information for Anxiety
If your feelings of anxiety are not going away, or are having a negative impact on your life, seek support. You can speak to your GP or healthcare professional about the support available in your area.
Anxiety UK offers an extensive range of support services designed to help support those affected by anxiety disorders, anxiety and anxiety-based depression. There helpline is open from 9:30am to 5:30pm Monday to Friday, on 03444 775 774, along with a text service on 07537 416905. They also have a “Ask Anxia” chatbot service, available 24/7 for all anxiety queries at anxietyuk.org.uk.
The NHS provide an Anxiety Self-Help Guide for anxiety that uses cognitive behavioural therapy techniques to support you. Click here to view this guide.
You can also call the Samaritans on 116 123 24 hours a day 365 days a year to speak with a trained volunteer about how you are feeling.
If you feel you are in crisis and cannot keep yourself safe, please visit our Get Help Now page.
