Top 10 Anxiety Coping Skills for UK Citizens: Strategies for a Calmer Mind Introduction

Posted on 6th, October 2023

Introduction

Anxiety is a common mental health concern affecting many people in the United Kingdom. It's essential to have a toolbox of coping skills to manage anxiety effectively. In this blog, we'll explore the top 10 anxiety coping skills, drawing from evidence-based practices and reputable sources to support our recommendations.

Deep Breathing Exercises:

Deep breathing can calm the nervous system. Inhale slowly through your nose for a count of four, hold for four, and then exhale through your mouth for a count of four. 

(NHS, 2020)

Mindfulness Meditation:

Practicing mindfulness can reduce anxiety. Mindful breathing and body scans can help you stay in the present moment.

(National Institute for Health and Care Excellence, 2019)

Progressive Muscle Relaxation:

Tense and release each muscle group in your body, promoting relaxation and reducing physical tension.

(Mayo Clinic, 2021)

Cognitive-Behavioral Techniques:

Challenge negative thought patterns and replace them with more rational and positive thoughts.

(NHS, 2021)

Physical Activity:

Engaging in regular exercise releases endorphins, which can improve mood and reduce anxiety.

(Mental Health Foundation, 2020)

Healthy Lifestyle Choices:

Prioritize a balanced diet, adequate sleep, and limit caffeine and alcohol intake, as these can exacerbate anxiety.

(Mind, 2021)

Social Support:

Share your feelings with friends and family or consider joining support groups. Social connections can provide comfort and reduce feelings of isolation.

(Anxiety UK, n.d.)

Time Management and Organisation:

Create a schedule to manage tasks and responsibilities. Feeling more in control can reduce anxiety.

(Royal College of Psychiatrists, 2020)

Limiting News and Social Media Exposure:

Constant exposure to distressing news can contribute to anxiety. Consider limiting your media intake and focusing on reputable sources.

(Mental Health Foundation, 2020)

Professional Help:

If anxiety persists or significantly impacts your life, consider seeking help from a mental health professional, such as a therapist or counsellor.

(NHS, 2020)

Conclusion

Managing anxiety is essential for overall mental well-being. By incorporating these evidence-based coping skills into your daily life, you can better navigate the challenges that anxiety presents. Remember that everyone's journey is unique, so it's crucial to find the strategies that work best for you. If anxiety continues to be overwhelming, don't hesitate to seek professional support. With the right tools and support, you can lead a calmer and more fulfilling life.

References:

NHS. (2020). Breathing Exercises for Stress.

National Institute for Health and Care Excellence. (2019). Generalised Anxiety Disorder and Panic Disorder in Adults: Management.

Mayo Clinic. (2021). Progressive Muscle Relaxation: Relax Muscles to Ease Stress and Anxiety.

Mental Health Foundation. (2020). How to Manage and Reduce Stress.

Mind. (2021). Diet and Mental Health.

Anxiety UK. (n.d.). Support Groups.

Royal College of Psychiatrists. (2020). Overcoming Anxiety and Panic.

NHS. (2020). Anxiety Control Training.