Anxiety is a prevalent mental health condition affecting millions of people across the United Kingdom. For those seeking support, a variety of free resources, helplines, and self-help tools are available without cost. This article provides a detailed overview of these services, focusing on information accessible to UK residents. The content is compiled exclusively from the provided source materials, which include directories, organisational websites, and curated resource lists.
Free Helplines and Immediate Support
For individuals experiencing emotional distress or seeking immediate conversation, several UK-based helplines offer free, confidential support. These services are typically available by phone or text and are staffed by trained volunteers or professionals.
- Samaritans UK: Provides support for those experiencing emotional distress. The helpline is free and available 24 hours a day. The contact number is 116 123.
- Mind UK: Offers views and needs of people with mental illness. Their helpline is available Monday to Friday, from 9am to 6pm. The contact number is 0300 123 3393.
- Anxiety UK: Provides specific support for people with anxiety. The helpline operates Monday to Friday, from 9:30am to 5:30pm. The contact number is 08444 775 774.
- No Panic UK: Offers support for individuals who suffer from panic attacks and Obsessive-Compulsive Disorder (OCD). The helpline is available daily from 10am to 10pm. The contact number is 0844 967 4848.
- OCD UK: Provides information and support for people with OCD. The helpline is available Monday to Friday, from 9:30am to 5pm. The contact number is 0845 390 6232.
- Crisis Text Line: Offers support and guidance via text message for people with mental illness. To access this service, text “home” to 741741.
Organisations and Membership Services
Several organisations in the UK offer structured support, including membership programmes that provide access to additional resources and services.
- Anxiety UK: This organisation provides a service called ‘TAUK’ to us, which offers personalised support and information/signposting for anyone living with anxiety. They also run courses and groups, including Anxiety management and AfAR courses led by experienced professionals, which provide live weekly support through online sessions. Membership is available, though the specific benefits and costs are not detailed in the source material.
- Anxiety Canada: While based in Canada, this registered charity and non-profit organisation provides resources for anxiety treatment and recovery, which may be accessible online to UK residents.
Treatment and Therapy Services
For those seeking professional treatment, directories and online services can help connect individuals with qualified therapists and counsellours. It is important to note that only a mental health professional can help determine what anxiety disorder an individual may be suffering from.
- Psychology Today: A directory that helps users sort treatment providers by specialty, insurance, and location.
- Counselling Directory: A UK directory connecting individuals to local counsellours and psychotherapists.
- 7 Cups Of Tea: An online service with thousands of volunteer listeners who provide a friendly ear for those in need of support.
Self-Help Resources and Printable Worksheets
A wide range of free, printable self-help resources and worksheets are available online to help individuals manage anxiety. These resources are often based on therapeutic techniques such as Cognitive Behavioural Therapy (CBT) and mindfulness.
- A–Z CBT Coping Skills Poster for Adults: A free, printable mental health resource offering 26 practical coping techniques, one for each letter of the alphabet, based on Cognitive Behavioural Therapy principles.
- Calming Strategies Poster for Kids: A beautifully illustrated, pastel-themed resource with over 40 calming techniques to help children manage big emotions and reduce anxiety.
- The Worry Sorting Activity: What Can I Control?: A free, printable anxiety worksheet for children that helps young minds explore and manage their worries in a structured, visual way.
- Mindful Movement Posters: A free, printable set of fun and imaginative mindfulness and movement activities for children, designed to support self-regulation, focus, and emotional wellbeing.
- School-Based Anxiety Workbook: A comprehensive, printable self-help resource for teenagers aged 11 to 18 who are experiencing anxiety linked to school. This resource was developed by the Cardiff and Vale University Health Board.
- Anxiety Support Cards for Children: Brave Buddy’s Power for Little Worries: A free child-friendly printable PDF resource that helps young children build confidence and reduce anxiety when speaking to others.
- The Self-Kindness Flower: A simple yet powerful printable worksheet that helps children explore self-love, build confidence, and celebrate what makes them unique.
- The Crystal Ball Activity: A free, printable mindfulness worksheet designed to help children and teenagers explore their hopes, dreams, and positive future thoughts in a calm and creative way.
- Mindfulness Activity Cards for Children: A free, beautifully designed set of printable prompts offering over 40 easy mindfulness activities to help kids calm down, manage emotions, and improve focus.
- Exaggerated Thinking: A free, printable Cognitive Behavioural Therapy (CBT) resource designed to help individuals of all ages recognise and challenge unhelpful, extreme thought patterns.
- I Believe in Me: My Positivity and Confidence Journal: A beautifully designed, free printable journal that helps children build self-confidence, emotional resilience, and a strong sense of self-worth.
Digital Applications and Online Tools
Mobile applications and online platforms can provide structured support, guided exercises, and tools for managing anxiety. The following apps are mentioned in the source material as resources for anxiety relief.
- AntiStress Anxiety Relief Game (Android/iphone): The app includes little, fun distractions like bubble wrap popping, fidget spinners, pen clicking, soap carving, and many more, to help take your mind off what’s making you anxious.
- Anxiety Relief Hypnosis (Android): The app includes science-backed tools and techniques meant to help soothe your anxiety, relieve stress, PTSD, and OCD.
- Moodfit: Also helps you learn new skills, like gratitude and mindfulness, in just a few minutes per day.
- MoodMission (Android/iphone): The app helps people dealing with stress, anxiety, or depression by recommending “missions” based on how the user is feeling. These missions include emotion-based activities like breathing exercises, behaviour-based activities like learning how to knit, crochet, or sew, physical activities such as push-ups, and thought-based activities such as learning how to reframe negative thoughts.
- Happify (Android/iphone): A fun app that keeps users engaged while also boosting their mood. The games in the app are science-based activities meant to reduce stress, build resilience, and overcome negative thoughts.
- Shine (Android/iphone): A female-focused, self-care app that helps users “rest, heal and grow through difficulty.” It delivers motivational messages through text and audio and offers an inclusive community for members to connect.
- Breathwrk (iphone): The app presents a collection of breathing exercises based on your goal: falling asleep, feeling relaxed, feeling energized, and alleviating stress.
- Dare — Break Free From Anxiety (Android/iphone): The app walks you through audio recordings to help you sit comfortably with your anxiety rather than avoiding it and making it worse.
TED Talks and Educational Content
TED Talks offer valuable insights and perspectives on managing anxiety from experts and individuals with lived experience. The following talks are recommended in the source material.
- Don’t Believe Everything You Think: Lauren Weinstein
- 3 Ways To Cope With Anxiety: Olivia Remes
- How I Live With High-Functioning Anxiety: Jordan Raskopoulos
- Be The Warrior Not The Worrier: Angela Ceberano
- Breaking Free From Anxiety: Mel Schwartz
- Getting Stuck In The Negatives (And How To Get Unstuck): Alison Ledgerwood
YouTube Channels and Visual Media
For those who prefer visual learning, several YouTube channels provide information, vlogs, and relaxation content focused on anxiety.
- Anxiety United: The channel has plenty of archive videos with information on anxiety and panic disorder along with vlog episodes featuring real-time exposure therapy treatments of anxiety and agoraphobia.
- Anxiety Canada: A registered charity and non-profit organization, Anxiety Canada provides resources for anxiety treatment and recovery through its channel.
- The Anxiety Guy: Dennis Simsek – A former professional tennis player who suffered greatly with health anxiety, generalized anxiety disorder, panic attacks and performance anxiety, he reveals his secrets to overcoming his challenges.
- Nature Relaxation Films: This channel provides nature-based relaxation films that can help reduce stress and anxiety.
Conclusion
A significant number of free resources are available in the UK to support individuals managing anxiety. These range from immediate, confidential helplines and structured organisational support to a vast library of printable self-help worksheets, digital applications, and educational content. The resources cater to various age groups, including children, teenagers, and adults, and address different aspects of anxiety management, from immediate calming techniques to long-term cognitive strategies. Access to these resources typically requires no financial commitment, though some organisational memberships may offer enhanced services. Individuals are advised to consult with a mental health professional for a formal diagnosis and personalised treatment plan.