As rates of anxiety and related mental health issues continue to climb globally and locally, new research backed by the University of Cambridge and echoed by Thai mental health authorities points to novel coping strategies that may benefit the Thai public. Drawing on the latest international findings, actionable recommendations—like embracing imperfection, self-forgiveness, and fostering social connection—are gaining traction for their real-world impact on building mental strength and reducing anxiety’s grip.
Anxiety, with symptoms ranging from persistent worry, panic attacks, trouble sleeping, and social withdrawal, is experienced by most people at some point in their lives. However, when anxiety impedes daily functioning, relationships, or productivity, it may constitute a disorder needing targeted intervention. For Thais, this is a growing concern: according to the Department of Mental Health under the Ministry of Public Health, by 2024, more than 8% of the population reported high stress levels, nearly 10% were at risk of depression, and over 5% faced suicide risk, with even higher rates among youth (WHO Thailand). Echoing this, a national study found that 45% of Thais reported significant anxiety and 32% experienced depression after the COVID-19 pandemic (Nature, 2024).
Why does this matter so much to Thais today? Beyond the personal suffering, untreated anxiety often cascades into wider health crises—leading to depression, physical illness, and tragically, suicide. Productivity losses, broken relationships, and increased healthcare costs further strain families, workplaces, and national budgets. Amidst persistent stigma, many sufferers remain isolated, compounding the crisis. This context has led the Thai Cabinet to declare May as ‘Mind Month,’ a concerted effort to raise awareness and combat stigma countrywide.
Importantly, the new science points to practical, evidence-based strategies that stand out from traditional advice. One such approach, highlighted by Cambridge researcher Olivia Remes and presented at the European Congress of Neuropsychopharmacology, is the principle of “doing it badly.” Inspired by writer GK Chesterton’s adage that “Anything worth doing is worth doing badly,” this counterintuitive method encourages individuals to overcome anxiety-driven procrastination by taking imperfect action, instead of waiting for the “right” moment or striving for flawlessness (Good.is). The rationale: perfectionism and fear of failure paralyze action and magnify anxiety. By allowing oneself to begin tasks imperfectly, stress is reduced and momentum builds—often revealing the work is not as flawed as feared, and it can always be improved upon later.
Self-forgiveness is another crucial, science-backed tool. People with anxiety tend to be harshly self-critical, replaying perceived mistakes and feeding cycles of shame and worry. Recognizing this tendency and intentionally practicing self-compassion—acknowledging slip-ups without self-blame—shift the mind toward growth instead of rumination. Techniques like “wait to worry”—setting aside a daily window for worrying, rather than letting it hijack every moment—help contain intrusive thoughts. Psychological studies confirm that such cognitive defusion strategies reduce the intensity and frequency of negative ruminations over time (Good.is).
Another essential pillar identified by Thai and international experts is finding meaning and social connection beyond oneself. University of Cambridge research, reinforced by Thai health policymakers and WHO guidance, stresses that helping others fosters resilience and combats anxiety. The neurologist Viktor Frankl famously observed that purpose arises when individuals see their life as meaningful to others. Whether volunteering, supporting an elderly relative, or simply being a caring colleague, these actions direct attention away from inner worries toward the broader community. Global meta-analyses and local surveys consistently show that strong social ties are among the most powerful buffers against poor mental health.
This science is now converging on the Thai stage. The 24th Annual International Mental Health Conference in Bangkok (July 2025) focused heavily on combating loneliness and isolation, which the WHO warns is as dangerous to health as smoking or obesity, raising risks for stroke, heart disease, and psychiatric disorders (WHO Thailand). Dr. Jos Vandelaer, WHO Representative to Thailand, noted that a quarter of older Thais experience social isolation, while up to 15% of adolescents report chronic loneliness. Thai authorities urge families, schools, and local organizations to prioritize relationship building, volunteerism, and empathetic community engagement. On a personal level, Thais are encouraged to reconnect with family and friends, invest time in group activities, and practice regular acts of kindness.
Historical and cultural context matters, too. Thai society has traditionally valued family cohesion, respect for elders, and community rituals—powerful protective factors against anxiety and isolation. Yet urbanization, digital technology, and pandemic disruptions have upended traditional support structures. More Thais live alone or migrate for work, while social media, though connecting people virtually, can amplify anxiety and comparison. Excessive daily social media use (over six hours) was linked to a 1.6-fold increased risk of depression in the recent Thai study (Nature, 2024). These findings highlight a need to adapt new strategies within Thailand’s evolving social landscape.
Looking ahead, the evidence points to several trends. First, mental health challenges will likely persist, especially among younger Thais. A 2024 cross-Asia assessment found Gen Z (born 1997–2012) at highest risk, with 66% qualifying as high risk for mental health issues, followed by millennials (Naluri). Complex factors—financial instability, digital pressure, and shifting family expectations—are fueling this trend. Despite signs of improvement, Thai youth face urgent need for targeted prevention and intervention.
Second, effective solutions will combine individual coping skills with supportive environments. The Thai government’s long-term National Mental Health Development Plan and digital intervention programs, like the ‘Step by Step’ platform, aim to integrate mental health care into primary clinics and community networks, a model endorsed by the WHO (WHO Thailand). Local innovations, such as mobile applications for early detection and culturally tailored caregiver support programs, are bridging gaps in rural regions and among vulnerable populations.
Third, workplace mental health is a rising priority. Employee burnout and poor emotional regulation are primary sources of lost productivity. Thai workplaces increasingly recognize the importance of role modeling healthy behaviors, building psychological safety, and providing staff with training in emotional resilience and stress management (Naluri). Policies that support work–life balance, manageable workloads, and meaningful recognition are vital to sustaining mental well-being at work.
For Thais looking to apply this research in their daily lives, the following actionable steps are grounded in both science and local context:
- Practice “doing it badly”: Give yourself permission to start tasks without pressure for perfection; focus on progress, not flawlessness.
- Cultivate self-forgiveness: Notice self-critical thoughts but let them go; treat yourself as kindly as you would a friend.
- Schedule “worry time”: Postpone anxieties until a daily, time-limited session, preventing endless rumination.
- Prioritize social connection: Make time for family meals, community activities, and volunteering; reach out to friends and neighbors regularly.
- Limit social media: Keep online time to less than six hours daily; replace digital scrolling with real-world connections or hobbies.
- Seek professional support: If anxiety or depression persistently interferes with your life, reach out to your local clinic or digital mental health platform; early support makes a difference.
- Foster purpose: Find meaningful ways, big or small, to help others in your community, work, or family.
For policymakers and institutions, embedding mental health education in schools, expanding digital and community-based services, and reducing mental illness stigma are key to national progress.
In summary, while anxiety and its consequences remain a formidable challenge in Thai society, a new wave of evidence-based, culturally adaptable strategies offers hope. By combining individual skills—like “doing it badly,” self-forgiveness, and giving back—with stronger social networks and institutional support, Thais can build resilience and mental strength. As the saying goes in Thai, “ใจเย็นๆ”—take it easy—and remember that every imperfect step forward counts on the path to mental well-being.
Sources:
- Good.is: How to beat anxiety and become mentally strong according to science
- WHO Thailand: Mental Health and Social Connection in Thailand
- Nature: Mental health status and quality of life among Thai people after the COVID-19 outbreak: a cross-sectional study
- Naluri: 2024 Mental Health Trends—Gen Z Most at Risk in Asia
- WHO: Thailand adapts WHO’s Step-by-Step programme as part of national digital mental health platform