Therapist’s 10-minute ‘worry window’ to manage anxiety

While a degree of stress in daily life may be anticipated, significant new research indicates almost half of British adults (47%) have endured “constant” anxiety, depression or overwhelm over the past 12 months. Overall, two-thirds of participants (63%) reported they had experienced feelings of anxiety, overwhelm, low mood, or depression at some stage during the past year.

More than half of those surveyed (59%) stated they came across upsetting or distressing news and social media content at least once weekly. One in three individuals (33%) say repeated exposure to upsetting content makes them feel anxious or stressed, while the same proportion say it leaves them feeling low or depressed.

The results emerge from Priory, Britain’s largest provider of mental health, addiction and working-age adult social care services, carried out by Censuswide, amongst a sample of 2,000 nationally representative consumers.

In light of these findings, Hannah Stebbings, integrated therapist from Priory, has outlined practical strategies to safeguard your mental health when circumstances feel overwhelming.

Therapist’s methods to protect mental health

Establish a “worry window”

“When we’re anxious, worries have a tendency to follow us all day,” Hannah explained. “Instead of trying to push them away completely, give them somewhere to go.”

Set a timer for 10 minutes and note down everything troubling you. Hannah added: “The aim isn’t to stop worrying entirely, it’s to stop it spilling into every part of your day.”

Allow yourself some time before reaching for your phone

“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 Hannah.

“Give yourself even 20 or 30 minutes before opening 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.”

Give the 5,4,3,2,1 grounding technique a go

Should your thoughts start to spiral or you begin feeling overwhelmed, Hannah suggests redirecting your attention to your immediate surroundings.

“When anxiety increases, our minds often jump ahead and focus on future worries or worst-case scenarios,” said Hannah. “Grounding techniques help bring you back into the present moment and shift your focus away from racing thoughts.”

Three things you can hear

Hannah said: “It sounds simple, but exercises like this help interrupt anxious thinking and anchor you back in the here and now.”

Embrace acceptance and concentrate on what lies within your 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 Hannah. “We can spend huge amounts of emotional energy worrying about things that sit completely outside our control.”

Rather than dwelling on everything beyond your influence, try shifting your focus towards smaller, more manageable aspects of daily life:

Connecting with people around you

Hannah said: “Control doesn’t have to mean solving huge problems. Sometimes it simply means looking after yourself in the best way you can.”

Should your mind be racing or you’re feeling overwhelmed, Hannah suggests introducing a powerful physical sensation. “Hold an ice cube, splash cold water on your face or run your wrists under cold water,” she said.

“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. It gives your brain something immediate to focus on other than worry.”

Move your body – even for five minutes

“Stress isn’t just emotional, it’s physical too,” Hannah 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, some stretching, dancing while preparing dinner, or even performing a few star jumps can all prove beneficial.

Go outside – even if you don’t feel like it

“Stress and anxiety can make us retreat indoors or stay attached to our screens,” Hannah noted. “Even ten minutes outside can create some psychological breathing space.”

A brief walk, sitting in the garden or leaving your phone behind while you collect a coffee can help establish distance from anxious thoughts.

Notice when stress starts changing your behaviour

“Stress doesn’t always look like stress,” Hannah 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 and share how you’re feeling

“Humans are social creatures and when we’re stressed or overwhelmed, our instinct can sometimes be to withdraw,” Hannah 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 sometimes provide perspective and help you identify solutions you hadn’t previously considered. Hannah stated: “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 the help and support they need to feel better in these overwhelming times. Visit www.priorygroup.com/findyourway for more information.