Traditional medicine clinic
Stress & anxiety
Feeling stressed or anxious is common and very human – and there are proven, gentle ways to ease it.
470 million
people worldwide lived with an anxiety disorder in 2023 – the most common mental disorders[1]
1 in 4
people who need care for anxiety actually receive any treatment[1]
15.48%
of people in Thailand reported stress in Department of Mental Health data (Oct 2023 – Apr 2024)[2]
1323
Thailand's free, 24-hour mental health hotline (Department of Mental Health)[3]
01
A problem of our times
Anxiety disorders are the most common mental health conditions in the world: the WHO estimates that around 470 million people lived with one in 2023, yet only about one in four of those who need help receive any treatment. Women and girls are affected more often than men and boys.
Thailand is no exception. Department of Mental Health data reported by the national planning council show that about 15.48% of the population reported stress between October 2023 and April 2024. Long working days, money worries, constant notifications and little time to rest all add pressure – which is why the Department offers a free online self-check (Mental Health Check-In) and a free 24-hour hotline, 1323.
02
Understanding it
Stress is the body's response to pressure: your heart beats faster, muscles tense, and your mind goes into alert mode. In short bursts this is useful. When pressure never lets up, it can show up as headaches, an upset stomach, tight shoulders, poor sleep, irritability, trouble concentrating, or eating and drinking more or less than usual.
Anxiety is a feeling of worry or fear that can stay even when there is no immediate danger. It becomes a problem when it is intense, lasts for months, or makes you avoid people and places. It usually comes from a mix of life events (losses, conflict, money or work problems), personality, past difficult experiences and physical health. It is not a weakness, and it responds well to support.
What you can do today
- 01Slow belly breathingBreathe in gently through the nose counting 1 to 5, then out through the mouth counting 1 to 5. Keep going for at least 5 minutes, ideally every day.
- 02Move every dayRegular physical activity reduces symptoms of anxiety and depression. Even a short walk counts; aim to build up to 150 minutes a week.
- 03Talk to someoneShare what you feel with a friend, family member or professional. Saying it out loud often makes the load lighter.
- 04Focus on what you can changeWrite down what worries you, then pick one small, achievable step for something within your control.
- 05Plan your daysSimple time-management – a short to-do list, breaks between tasks, preparing ahead for a hard day – reduces the feeling of being overwhelmed.
- 06Go easy on alcohol and stimulantsAlcohol, cigarettes and drugs may feel like relief but tend to make stress and anxiety worse over time.
- 07Keep regular meals and sleepEating and sleeping at regular times gives your body a stable base to handle pressure.
- 08Try a few minutes of mindfulnessA short daily mindfulness or meditation practice, even 5–10 minutes, can help calm a busy mind.
A day that helps
Morning
Before checking your phone, take 5 minutes of slow belly breathing and choose the one thing that matters most today.
Day
Take a 10–15 minute walk outside, ideally at lunchtime, and step away from screens during breaks.
Evening
Write down what is on your mind and one small next step, so your worries stay on paper rather than in your head.
Night
Switch off notifications, dim the lights and do a short relaxation or mindfulness exercise before sleep.
Practices that can help
Complementary practices can support you, alongside medical care when you need it. Here is what each can bring, honestly.
- Clinical psychologistCognitive-behavioural therapy (CBT) is the best-supported treatment for anxiety according to the WHO. A psychologist can also tell you whether you need further medical care.Discover →
- CounselingTalking regularly with a trained counsellor helps you name what is going on and find practical ways to cope. Talking therapies are a first step the NHS recommends for stress.Discover →
- MindfulnessReviews show mindfulness can reduce anxiety and stress, sometimes as much as standard treatments, though many studies are small. It is low-risk but should not replace care if symptoms are severe.Discover →
- BreathworkSlow, regular breathing is a simple relaxation skill recommended by both the WHO and the NHS to calm the body's stress response. Choose gentle techniques; avoid forceful ones if you have heart or lung problems.Discover →
- YogaYoga combines movement, breathing and relaxation; physical activity in general reduces symptoms of anxiety. Evidence for yoga alone is promising but more limited.Discover →
- Traditional Thai massageMassage feels relaxing and is low-risk, but research on anxiety is small and of mixed quality. Enjoy it as a way to unwind, not as a treatment for an anxiety disorder.Discover →
Frequently asked questions
What is the difference between stress and an anxiety disorder?
Stress is a normal reaction to pressure and usually eases when the situation changes. An anxiety disorder means intense worry or fear that lasts for months and gets in the way of daily life. If you are unsure, the free Mental Health Check-In of the Department of Mental Health or a professional can help you see more clearly.
Who can I call in Thailand if I feel overwhelmed?
The Department of Mental Health hotline 1323 is free and open 24 hours. If someone is in immediate danger, call 1669 (medical emergencies) or go to the nearest hospital.
Do I need medication?
Not always. The WHO lists psychological therapy such as CBT as the most evidence-based option, alongside relaxation and mindfulness skills. Medication can help some adults; only a doctor can decide, and sedatives such as benzodiazepines are generally not recommended long-term.
Can massage, yoga or meditation replace therapy?
They can be helpful companions – lowering tension and helping you feel better – but they do not replace a diagnosis or treatment when anxiety is strong or long-lasting. Use them alongside professional care, not instead of it.
How quickly do breathing exercises work?
Many people feel calmer after a few minutes, but the biggest benefit comes from practising regularly, as part of your daily routine.
On pranathai
Practitioners for stress & anxiety on pranathai
CKสหคลินิกการแพทย์แผนไทย-จีน
Pattaya
Traditional medicine clinic- Meditation
Sources
Complementary practice: does not replace medical advice.
- WHO – Anxiety disorders (fact sheet, updated 15 Sept 2026)
- Thai PBS World – Escalating mental health concerns in Thailand (10 June 2024; Department of Mental Health data via NESDC)
- Department of Mental Health (Thailand) – Mental Health Check-In and 1323 hotline
- NHS – Stress
- NHS – Breathing exercises for stress
- WHO – Physical activity (fact sheet, 26 June 2024)
- NCCIH (NIH) – Meditation and mindfulness: effectiveness and safety
- NCCIH (NIH) – Massage therapy: what you need to know
- National Institute for Emergency Medicine (Thailand) – emergency number 1669