NoPanic

Author: e_aimee

  • How meditation alleviates anxiety.

    By Sahar Islam, Content Team academic

    Millions of individuals worldwide suffer from anxiety, which has emerged as one of the most prevalent mental health issues in the modern world. Unease, concern, and panic can be exacerbated by the fast-paced nature of life, social expectations, and ongoing stress. Meditation has showed promise in treating anxiety, even though there are many different treatments available.

    For ages, people have utilised meditation, an age-old technique that entails concentrating the mind and removing distractions, to enhance mental clarity, relaxation, and spiritual well-being. But in recent years, meditation has become more well-known for its positive effects on mental health, particularly when it comes to lowering anxiety. However, how precisely does it assist? Let’s investigate.

    How to Begin Using Meditation to Reduce Anxiety

    Here are some easy steps to get you started if you’re new to meditation and want to use it to reduce anxiety:

    • Locate a Quiet Area: Pick a peaceful area where you won’t be bothered.

    • Become comfortable by placing your hands on your lap and sitting with your back straight.

    • Concentrate on Your Breath: Shut your eyes and concentrate on your breathing. Pay attention to how your breath enters and exits your body when you take a deep inhale and release it gradually.

    • Start Small: As you get more accustomed to the practice, progressively extend the time from 5 to 10 minutes each day.

    The Scientific Basis of Anxiety and Meditation

    The relationship between meditation and anxiety reduction has been the subject of numerous research investigations. According to a noteworthy study that was published in JAMA Internal Medicine, mindfulness meditation programs can considerably lessen pain, anxiety, and depressive symptoms. According to research, mindfulness meditation helps people become more self-aware, better at controlling their emotions, and less dependent on automatic negative thought processes.

    According to other research, meditation can boost feelings of contentment and wellbeing, encourage relaxation, and lessen the severity of the body’s stress reaction. The scientific community is still learning more about how meditation can help with anxiety and other mental health conditions.

    Improving the Control of Emotions

    Extreme emotional emotions like fear, irritation, or powerlessness can be brought on by anxiety. People can become more emotionally resilient by practicing meditation, particularly mindfulness and loving-kindness techniques. It gives one the chance to see feelings as they surface without becoming enmeshed in them. Regular meditators can learn to sit with their emotions and allow them to pass without allowing them to dictate their behaviour, as opposed to responding rashly to anxiety. More psychological stability results from this emotional regulation practice, which makes it easier and less distressing for people to deal with anxiety.

    Encouraging Long-Term Advantages for Mental Health

    Meditation can have long-term benefits in addition to providing instant anxiety alleviation. Regular meditation has been linked to structural alterations in the brain, especially in regions linked to stress and emotional control, according to research. For instance, studies have found that meditation can increase grey matter density in the prefrontal cortex, the part of the brain associated with executive function, decision-making, and managing stress. As these changes take place, individuals may find themselves more resilient to stress, less prone to anxiety, and better equipped to handle challenges. Meditation helps build mental and emotional strength over time, creating a more stable foundation for mental health.

    Shifting Ways of Thinking

    Negative cognitive habits, such as overanalysing, exaggerating perceived dangers, or catastrophizing, are frequently associated with anxiety. Over time, these mental patterns might solidify, making it challenging for people to overcome their worry. People can recognize these harmful habits and gently refocus their attention with the aid of meditation techniques, particularly mindfulness and cognitive meditation.

    By practicing meditation, people can learn to identify when they are thinking negatively and create strategies to stop it. This can eventually cause a big change in how someone thinks and views stressful circumstances. The practice promotes self-acceptance, lessens anxiety-inducing self-criticism, and makes people more compassionate toward themselves.

    Developing Mindfulness and Awareness

    Being caught up in thoughts about the past or the future—whether it’s dwelling on previous errors or worrying about future events—often leads to anxiety. People who practice mindfulness meditation are encouraged to become judgment-free conscious of the present moment. By cultivating awareness, this exercise assists people in recognizing and confronting anxious thoughts as they emerge. Mindfulness helps to establish a mental space where worries about the past or future can be noticed without giving them force, preventing one from becoming overwhelmed by them.

    Regular mindfulness practice helps people learn not to respond rashly or disastrously to thoughts or feelings, which helps them better control their reactions to anxiety-inducing situations.

    Controlling the Stress Response in the Body

    In addition to being a mental state, anxiety can also manifest physically as tense muscles, shallow breathing, and a fast heartbeat. The body releases stress hormones like cortisol when we experience anxiety, triggering the fight-or-flight response. It has been demonstrated that meditation, especially techniques like progressive muscle relaxation and deep breathing, stimulates the parasympathetic nervous system, which helps inhibit the stress response. Meditation creates a more balanced state of being by teaching the body to relax, which reduces the heart rate and soothes the body’s physical response to stress.

    Mind-Calming

    The power of meditation to relax the mind is among its most obvious advantages. Anxiety is frequently brought on by compulsive thinking about the future, excessive worrying, or racing thoughts. This cerebral jumble might provide a crippling sense of discomfort. By promoting mindfulness, or the ability to be totally present in the moment, meditation enables people to take a mental break and get some distance. Meditation promotes serenity and peace by focusing on breathing or a simple mantra, which helps interrupt the pattern of nervous thought.

    A straightforward yet effective method for controlling anxiety is meditation. Meditation can be a useful tool for lowering anxiety and enhancing mental health since it helps to quiet the mind, control the body’s stress response, and foster mindfulness. Incorporating meditation into your daily routine can help you recover control over your thoughts and emotions, providing a sense of calm and balance to your life, regardless of whether you’re searching for short-term respite or long-term mental health benefits.

    (Hofmann, S. G., Sawyer, A. T., Witt, A. A., & Oh, D. (2010). The Efficacy of Mindfulness-Based Stress Reduction: A Meta-Analysis. Journal of Consulting and Clinical Psychology, 78(2), 169–183.) 

    (Hölzel, B. K., Carmody, J., Vangel, M., et al. (2011). Mindfulness practice leads to increases in regional brain grey matter density. Psychiatry Research: Neuroimaging, 191(1), 36-43)

  • Happy Doing Simple Things

    By Wayne Senior, Content Team Co-ordinator

    Last Thursday, it was the International Day of Happiness. That’s the sort of thing you want to know at the beginning of the day, but I only found out around tea time. That’s dinner time if you’re down south. We have our dinner when southerners have their lunch. Whether I have my dinner at lunch time or tea time, if it is the most splendid sausages with nice chips, I’m happy.

    Anyway this isn’t a food blog; it’s an anxiety blog. When I found out it was the International Day of Happiness, I wondered what I would say if I wrote an article about happiness. I started thinking about what makes people who use our services happy.

    I have spoken to many people on the No Panic Helpline and in Anxiety Support Chat, and the support I provide to other volunteers has allowed me to find out about their conversations. I haven’t done research in the proper way on this, but I have remembered several conversations.

    People have told me, that they felt happy if they did something simple, despite all the pressure anxiety put on them to do nothing. If they overcame their anxiety, and did something simple anyway, that made them happy.

    It has to be simple. The more complicated it is – the more doubt anxiety can put into your mind. Complicated things like trips abroad can make you happy, but only after you’ve overcome all the anticipation you have to withstand so you can go through with the trip. Complicated things can also take time to arrange. You may want to feel happy on a day when you’ve awoken to feelings of anxiety. 

    Somebody with anxiety may have gone for a walk, met up with a friend, or spent some time at a small café. It may only have been for an hour. When they come home, their anxiety is not cured. Still they feel happy, because they achieved a win over anxiety.

    Their anxiety did not stop them doing something simple. It was nice doing something simple. Doing something simple made them feel happy. Beating anxiety made them feel happy. They plan to do more simple things, because they know that by doing simple things, not only can they reduce their anxiety, but they may feel happier.

  • Facing Setbacks and Moving Forward

    By Amy Moore, Content Team Contributor

    Anxiety is not linear. And, therefore, the process of making peace with anxiety will also not be linear. This is a notion that I have struggled with for a long time because I always just wanted to feel better. I wanted to be able to snap my fingers and for my anxiety to just be gone. Over the years, I have discovered time and time again that this wish is unrealistic.

    I like to describe it as ‘making peace with anxiety’ because I generally dislike the notion of having to fight or struggle with anxiety; for me, it has always been physically and mentally exhausting to interpret anxiety as something that I needed to struggle against or defeat.  And so, recently, I’ve started to think of anxiety as something I need to make peace with, to understand that it is not there to hurt me; if anything, anxiety is there as a protection, it just sometimes gets a little overprotective, and that’s when it gets in the way of living life, which is what I do not want. Anxiety has been a core part of my life for the last nine years, and so attempting to dismantle even the unconscious defence strategies that I have built in my mind has been difficult to say the least. There have been ups and downs, high highs and low lows, but I can finally say that, in recent months, there are definitely more good days than bad days. But the art of persevering has not been an easy one to master.

    The good days are good. I can compartmentalise anxiety to the extent that I can forget that it’s even there. I look at these days as a huge achievement and that all the hard work has paid off. Some days, having this mindset feels so easy, so simple. I feel as though I could do anything and that I’ve come so far from the person who once could not even leave the house without having a panic attack. I can go out with my friends, I can go out for a meal, I can drive to somewhere I’ve never been before. These things that now seem so simple, but that used to seem so far out of reach for me, have become my daily life. It’s during these times that I vow that I am getting better and that I can feel as though I can finally move on.

    And then come the days where it feels hard to remember any progress that I felt I had made. It happened recently at university when I had a panic attack during a presentation. I remember thinking that I’d made a fool of myself and that everyone had noticed and that all that progress I thought I had made was all gone and that I was back at the beginning once again. I could physically feel how I unconsciously fell into my old defence mechanisms, talking faster so that I could get to the end of my powerpoint and I could just sit down and finally everyone would stop looking at me. I wanted to run home and hide in my room, and I felt as though I was back at the very beginning, where public speaking seemed impossible. But, instead of heading home and thinking too much about it, instead, I went and treated myself to an overpriced coffee and a muffin. I just took twenty minutes to breathe.

    I had to remind myself that just a week previously I’d managed to get on a train and go into a busy city to go to the theatre, and that had been such an achievement that even six months ago, I never could have done. One setback did not diminish the fact that I had achieved that. Sometimes it helps to just put things into perspective, to acknowledge the progress, the setbacks, and then to move forwards. I have been guilty of dwelling on what I perceived as my own failures on this journey to getting my life back from anxiety, but they are not failures, and no one should see them as such. I had to look at it differently. How great was it that I stood up to do that presentation feeling incredible? It was the first time that I could ever remember going into a presentation with some degree of confidence. It may not have gone the way that I wanted, but at least I hadn’t been riddled with anxiety beforehand. And for me, that was an achievement.

    I think it’s important to acknowledge that these things will not be a straight path all the time. It’s normal to have good days and bad days. But, it is also important to not let the bad days overshadow the good days. Sure, sometimes it may feel as though you’ve taken three steps back in a single day, but that does not diminish the progress that you’ve already made. Anxiety is so difficult because it can feel all-encompassing, in your mind and in physical symptoms, it can be so isolating on the bad days that the good days feel like an impossible dream. But, what I have learned is that the good days and the bad days go hand-in-hand. Progress is not linear, but when you take a step back to look at the bigger picture, perhaps you’ll see that you’ve come further than you had ever imagined was possible.

  • Need Some Rest?: How To Tackle Sleep Anxiety

    By Emily Pearce, Content Team contributor

    We all know we need to sleep eight hours a night to stay mentally and physically healthy, but this isn’t always possible. If you’ve ever been overly stressed about an upcoming event or a personal matter, you’ve probably found yourself tossing and turning without relief from time to time. For those of us with generalised anxiety, the pain of sleeplessness can be a much more frequent issue. We need sleep for our brain to recuperate and rationally deal with day to day problems and so if we go a night without it, any underlying feelings of anxiety can be exacerbated. This in turn creates further anxiety about not sleeping the following night and so anxiety-induced insomnia can develop into a vicious cycle of restlessness and fatigue. I struggled with this problem for several months during my first year of university but managed to find some ways to tackle it; sleep is no longer so much of an issue for me and I’ve found my anxiety has subsided as a result. For all of you suffering with sleep anxiety, here are some of my top tips to make your way to recovery.

    1. Be realistic

    Eight hours of sleep sounds ideal but it is not realistically attainable every single night. Some nights we will naturally sleep less; others you will sleep much longer. If you’re worrying about not sleeping enough, try and be more realistic about your sleep goals. You’ve survived years without sleeping a full eight hours consistently and you can survive now. Always remember that sleep is a biological process that will naturally occur– you will eventually be able to get some rest even if it is for a short period of time!

    1. Reframe your mindset

    Sleep anxiety can be make bedtime feel distressing but it’s important that you reframe your perceptions of it and transform it into a relaxing time of day. Try and look forward to bedtime as a period for your body and mind to rest, regardless of how fast you fall asleep. Bedtime can also been reframed as a time for mindfully processing the day you have just had. The Sleep Book: How to Sleep Well Every Night by Dr Guy Meadows provided me with bedtime mindfulness techniques that helped me change sleep into a time for me to let go of my worries and frustrations, which subsequently helped me sleep more soundly every night. I’d highly recommend this book if you feel a lot of pressure when trying to sleep and you want to make bedtime less stressful. 

    1. Create a relaxing bedtime routine

    We all need to wind down before bed in order for the sleep hormone melatonin to be produced. You could calm your nervous system by doing several of the following:

    -Having a hot bath/shower

    -Avoiding coffee and alcohol near bedtime

    -Watching a calming show that you love (a sitcom for example)

    -Listening to relaxing music, audiobooks or ‘Sleepcasts’ on the app Headspace

    -Avoiding scrolling on your phone 

    -Speaking to loved ones

    -Read a book! 

    1. Have a plan B

    Have a plan B for when you find yourself unable to sleep. Rather than simply lying there feeling frustrated, you should think of various calming activities to do as an alternative. If I’m struggling to sleep, I’ll read a book or a magazine until I find myself feeling tired. Other things that have worked for me include jigsaws and word searches; these have distracted me from any anxious thoughts and have helped me calm down before attempting to sleep again. It’s important to get out of bed and do something else if you can’t sleep because otherwise you may begin to associate your bedroom with negative feelings of anger, upset and distress. 

    1. Make sleep less of a pressing issue 

    As hard as it sounds, try not to centre your life around sleep. I remember spending hours agonising over my lack of sleep and boring my friends and family with my anxiety over it. To tackle my insomnia, I got into more of a routine at uni, joined societies, exercised more, and saw my friends as frequently as possible. Soon my life had become so busy that my sleep anxiety was at the back of my mind! Find ways of distracting yourself about these worries and you’ll soon realise that sleep is not the be all and end all of your life; in fact, it’s rather unimportant in the scheme of things.

  • The Hidden Cost of High-Functioning Anxiety: When Success Masks Struggle

    By Ilyass Jalloh, Content Team contributor

    High-functioning anxiety seems like a paradox. How can someone be thriving in their career, excelling academically, or maintaining a busy social life while battling crippling anxiety? The truth is, many people experience anxiety in ways that remain invisible to others—pushing themselves to achieve more, to be perfect, and to avoid failure at all costs.

    What is High-Functioning Anxiety?

    Unlike generalized anxiety disorder, high-functioning anxiety does not always present itself through obvious symptoms like panic attacks or avoidance behaviors. Instead, it often manifests as:

    ✅ Perfectionism – Setting impossibly high standards and feeling restless when goals are not met.

    ✅ Overachievement – Constantly working, rarely allowing time for rest.

    ✅ Overthinking – Overanalyzing every interaction, email, or decision.

    ✅ Fear of Failure – Feeling anxious even after success, afraid that it will not last.

    ✅ People-Pleasing – Saying yes to everything to avoid disappointing others.

    While these traits might seem like signs of motivation and drive, they often come at a steep cost—burnout, exhaustion, and emotional distress.

    “I thought my anxiety was not serious because I was still getting things done. But inside, I felt like I was constantly on edge, waiting for something to go wrong.”

    — Ilyass Jalloh

    The Double-Edged Sword of Success

    People with high-functioning anxiety often appear calm, competent, and successful on the outside, but internally, they battle constant self-doubt and mental fatigue. A 2022 study by the Anxiety & Depression Association of America found that 36% of high-achieving professionals reported experiencing symptoms of anxiety that impacted their well-being, despite appearing outwardly successful.

    Because they do not fit the stereotypical image of anxiety, many individuals avoid seeking help—convinced that their struggles are “not bad enough.” However, suppressing anxiety does not make it disappear; it only magnifies the internal pressure over time.

    Breaking the Cycle: Managing High-Functioning Anxiety

    If you resonate with these experiences, here are some ways to ease the pressure and protect your mental well-being:

    🛑 Challenge Perfectionism: Learn to accept “good enough” instead of striving for flawlessness.

    📝 Set Boundaries: Prioritize your mental health by saying no to excessive commitments.

    💬 Talk About It: Opening up about anxiety reduces stigma and encourages self-compassion. The No Panic Helpline is open every day between 10am and 10pm on 0300 7729844.

    ⏳ Schedule Rest: Actively include downtime in your routine—rest is productive too.

    🧘 Mindfulness & No Panic Breathing Exercises: These helps ground you and ease mental tension.

    🆘 Seek Support: Joining a support group or speaking with a professional can be life changing.

    Final Thoughts

    High-functioning anxiety is often overlooked because those experiencing it are seen as capable and put-together. But success should never come at the cost of mental health.

    If you or someone you know struggles with anxiety behind a mask of achievement, remember—seeking support is not a sign of weakness, but of strength.

    💬 Do you struggle with high-functioning anxiety? Visit No Panic’s resources to find support.

  • Lessons in Love and Anxiety.

    By Kelly Carrington, GAWD

    Got the Date Frights?

    Love is in the air, isn’t it? Yes, Saint Valentine is firing his bows of match-making warm and fuzzies all over the place. But what if anxiety threatens to stick its stake in all matters of the heart?

    Whether you’re settled or single, anxiety is an inevitable part of being human. While we can manage its intensity, we often can’t completely extinguish the flames. Instead of fighting or fearing anxiety, it’s a case of ‘better the devil you know…’, and learn how to live with it.

    That’s not to say we’re going to take it lying down and let it control us. Rather we are going to look after the number one person in your life, you! Show some compassion. Try to understand anxiety and how we experience it. We might end up with a healthier relationship with the nuts and bolts on the inside. Then we can tackle the stuff on the outside.

    Teenie bit of Dating Anxiety Science: How and Why we Make Connections.

    Seeking connections and the anxiety around this, is essentially what our brains are hardwired to do. Evolutionists believe that early humans craved social interactions and connections. The need to form alliances, increase pack numbers, and enjoy others’ company. It was for survival, though more than this, it supported mental health, wellbeing and the motivation to advance. Our emotion controller in the brain, the limbic system, is constantly assessing risk and reward in terms of social interactions.

    When dating, the brain releases chemicals like dopamine, oxytocin, and serotonin, each playing a role in how we feel and behave around others. Dopamine fuels the butterflies’ feeling of a new connection. While the hormones oxytocin and serotonin work by helping you bond with someone, deepening our connection and regulating emotions. But our good old friend cortisol, the stress hormone, can stick its beak in when we feel anxious about rejection, leading to a sense of fear and massive discomfort.

    Anxiety, Single or Attached: The Inner Struggle

    This discomfort for those who are single, the fear of not finding someone, is often not helped by the constant anxiety of being ‘left on the shelf.’ Societal pressures and comparisons to norms, could leave you feeling inadequate and stressed.

    Dating is like a real time game of life, how many points will I get for bagging this one… Can I keep hold of them? Success is often measured by being paired with someone. This is where the fear of rejection kicks in. On one hand we’re told to “make connections, it’s essential for your social survival.” But then we might not find ‘the one’, certainly not within a timeframe society has set for us. This leads to a fear of disconnection, the brain kicks in, sess this as a threat to our body. We go into fight or flight, cortisol rises, essentially we pull down our dating shutters.

    It is only when we understand that connection is both internal and external, we can change the narrative. With my psychology hat on, we seek approval and acceptance, not just from potential partners, but from ourselves. It’s easy to fall into the trap of attaching our self-worth to what others think about us. The science says that self-esteem is better managed once we work on accepting and validating who we are and where we are right now. An understanding that our value doesn’t depend solely on being in a relationship.

    For those who are attached, anxiety may stem from fears of vulnerability, commitment, or not being “enough.” In relationships, the brain still releases dopamine during the “honeymoon phase,” but it can quickly shift to anxiety if there’s a breakdown in communication or unmet needs. A lot of this anxiety stems from not feeling heard or understood, or the fear of rejection by someone we’ve become emotionally invested in. We may even project insecurities from past relationships, creating unnecessary tension.

    I Love Myself! I’m Trying to…

    It’s not easy to love ourselves and show self-compassion. Our culture, in my opinion, frowns upon self-love. That said, I’m mindful that I could sound like an affirmation meme with these tips for learning to love yourself. I’ll try to keep out the mush so that I might protect our sensibilities.

    Steps Toward Calm: Internal Focus

    1. Self-Awareness: Begin by understanding your own emotional triggers. Taking time to journal or reflect on these feelings helps create a roadmap for addressing them.
    2. Self-Compassion: The fear of not being good enough often comes from a lack of self-compassion. It’s easy to be harsh on ourselves. Remind yourself that you are worthy of love, regardless of whether you’re single or dating.
    3. Mindfulness Practices: Anxiety thrives in the future and the past, but mindfulness pulls you into the present moment. Meditation, breathing exercises, or even simple grounding techniques help reduce cortisol levels and reset your nervous system.
    4. Detach From the Outcome: This is easier said than done. The more we fixate on finding “the one” or making a current relationship work, the more anxiety builds. If we can learn to enjoy the journey—meeting new people, discovering more about ourselves, and growing from experiences—we reduce the pressure.

    Reaching Outward: Shifting the Focus to Connection

    Once we begin to connect with ourselves and reduce the internal anxiety, we can approach dating or relationships from a more grounded place. Instead of focusing on external pressures like being left on the shelf-timelines, we can focus on building authentic connections.

    Relationships are like a mirror, a chance to reflect on our own growth, fears, and desires. The key is to approach it with a sense of curiosity and openness. When you are ready.

    My Swan Song of Love to You: The Magic of Self-Compassion and Loving Yourself

    Whether you’re single, dating, or in a relationship, anxiety is a natural part of the journey. There’s a magic that begins with self-compassion, which unlocks true connections, with yourself or with another. Treat yourself the way you would a new love or connection. Embrace your own imperfections and love who you are right now.

    When you can love yourself fully—anxiety, warts n’ all—you create the space for others to love you in return. Stop trying to prove your worth and start living your worth. Now go out and get yourself a date night meal deal. You’re worth it…

    References

    1. Calm – The science of love & the hormones that help you fall in love
    https://www.calm.com/blog/science-of-love
    1. Psychology Today – 4 Theories on Why We Fall in Love
    https://www.psychologytoday.com/gb/blog/dating-toxic-or-tender/202208/4-theories-on-why-we-fall-in-love
    1. Love Patterns: The Brain’s Role In Our Relationships
    https://www.evolveinnature.com/blog/2021/4/20/love-patterns-the-brains-role-in-our-relationships
    1. The Role of Self-compassion in Romantic Relationships

    Neff, K. D., & Beretvas, S. N. (2012). The Role of Self-compassion in Romantic Relationships. Self and Identity, 12(1), 78–98. https://doi.org/10.1080/15298868.2011.639548

    (https://www.tandfonline.com/doi/abs/10.1080/15298868.2011.639548

  • Don’t Fight The Feeling—How Facing Anxiety Helps Me Handle It.

    By Melissa Fleur Afshar, Content Team Contributor

    We’re often encouraged to hide away our fears and anxious feelings, putting on happy faces no matter what instead. Sometimes, it can seem easier to cope that way. You don’t need me to tell you that anxiety, panic and racing thoughts are extremely uncomfortable and distressing. The intense physical symptoms that I would suffer from were enough to lead me to believe I was having a heart attack. But what if embracing that anxiety could actually help us feel better? I’ve found that facing anxiety head-on can not only ease those tense moments but also pave the way for healing.

    I’m a journalist, and my job can be as stressful as it is exciting. Couple that with my busy personal life and the demands of adulthood we all face, and I often feel stressed, anxious or overwhelmed. Sadly, these intense pressures have led to me facing some pretty tough times.

    My first instinct, whenever I felt anxious, used to be to run away—sometimes literally as I was often in a state of fight or flight—but I’ve learned that actually turning to face those feelings, instead of relying on other people or external factors to help distract and reassure me, is where healing can start.

    This approach to anxiety isn’t a quick fix; it’s more about uncovering and understanding our emotions, which has helped me learn how to manage them more effectively over time. And it certainly doesn’t mean that I don’t talk to my friends and family about how I feel, or that others shouldn’t find comfort in the empathy of others. I mean that by sitting with my anxiety, recognizing its presence, and applying various techniques, I can reassure myself that I’m safe and take back control from those overwhelming thoughts and feelings all on my own.

    Facing Anxiety

    When anxiety kicks in, it’s like our bodies’ alarm systems are going off, warning us of danger, either physically or emotionally. But what if we could change the message those alarms are trying to send? Through a lot of practice and patience, I’ve started to see these anxious feelings not as doom and gloom but as an overly cautious friend who simply means well. In a nutshell, that’s why we experience stress: Because our body thinks it will help keep us safe. This change in perspective starts with just being with the anxiety, not fighting it but understanding its intentions.

    Once I figured this out, I’d tell myself in moments of panic: “You are safe, everything is okay.” This doesn’t make the anxiety vanish, but it helps smooth out its rough edges, making it a bit more manageable and a whole lot less scary. After all, while the waves of anxiety and panic can be incredibly scary, they are normal human reactions to things we have perceived as being stressful or threatening. Reaffirming that what I am experiencing is normal, tones that alarm bell down a few notches. This can then open the door for me to use coping strategies that actually work and are easy to practice.

    I rely a lot on methods like Emotional Freedom Technique (EFT) tapping, deep breathing exercises, and meditation. Each of these helps bring me back to the present moment, dissolving immediate fears and slowing my racing thoughts. I also find that physical activities like walking, dancing, or losing myself in a good book once I’ve started to feel a bit more grounded not only distract but also reconnect me with my body, reinforcing a sense of safety within.

    These methods aren’t magic, and some days are certainly harder than others. But each time I manage to find a moment of peace by handling anxiety head-on, I’m building up my resilience and trust in myself. By leaning into feelings of anxiety instead of shunning it, I’m slowly taking away its power to unsettle me. Instead, I try to listen to my body and understand what those feelings are telling me. For me, that often translated into “something bad might happen,” or “you are not safe.”

    Once I’ve been able to calm down a bit by regulating my nervous system, I can then continue to tell affirm that I am safe, even with those stressful thoughts and anxious feelings.

    Taking on anxiety is definitely a challenge—it’s not for the faint of heart. But it’s worth it for the deeper connection I’ve forged with myself and for the arsenal of tools I’ve gathered to not just handle anxiety but to enjoy my life and career despite it.

    I’ve come to realise that for me, thriving in the face of anxiety isn’t about fighting it; it’s about understanding and embracing parts of myself and thoughts that I once feared, turning an old enemy into a trusted guide towards emotional balance.

  • Year 2 of the Content Team

    By Wayne Senior, Content Team Co-ordinator.

    There has been a lot of change at No Panic this year. In the Content Team, our two previous editors Millie and Daniel left to pursue their careers, so we got a couple of new editors, Aimee and Ben. In No Panic, I became Chair. Keeping the Content Team going was initially a challenge, but things have settled down. We even managed to keep the Content Team going when we had serious website problems. That was a stressful time. Here I highlight some of the articles we published in 2024.

    I’m going to begin at the beginning of the year not to be chronological, but because I don’t think we will publish similar articles at the beginning of 2025. One of our young contributors Lila Saw offered her tips on making progress with anxiety. Try these at the start of 2025.

    Many of our contributors are students. Some write academic articles while on placement with us. Mohammed Adil Sethi wrote several articles for us. I highlight his article on Selective Mutism. This is an anxiety condition, but not one that comes up often in No Panic. Conner Keys wrote a few articles. This one is useful for those who struggle to stay away from social media, in case they miss out on something.

    Staying with social themes, Chaima was one of our young contributors. She wrote about the fear of social rejection. No Panic is happy to support the No Phones At Home campaign, which aims to get people spending less time on their phones and more time doing things together. Their founder Charlotte Armitage wrote about how you can reduce your stress levels by digitally detoxing.

    This year’s theme for Mental Health Awareness Day was movement. At No Panic, we encourage people to go for 10-minute walks. Our Patron Ruth Cooper-Dickson wrote an article on the theme of movement. Meanwhile our contributor Hannah Parton wrote about a specific kind of moment, when she shared her experience of moving house.

    We support several people who have anxiety and autism, so I was delighted when Kay Inglis agreed to write about anxiety and autism.

    We like to publish articles by authors of anxiety books. In return, they publicise the articles they have written for us, increasing awareness of the support offered to people who have anxiety by No Panic. Joshua Fletcher is a popular author with our members, so we were pleased to be able to publicise his book, “And How Does That Make You Feel?” Eleanor Segall wrote an article about her book “Arabella and the Worry Cloud”.

    Summer is a time people go on holiday. Some people have a fear of flying. Our contributor Amy had some tips for them. Paris had advice on managing anxiety over the Summer in general.

    Most people find funerals difficult, but they are even more difficult when you have anxiety. All those people packed together. One of our contributors wrote about her experience of funerals, and shared advice on dealing with bereavement when you have anxiety.

    So in year 2, we have covered a lot of different aspects of life, from funerals to holidays. What will we add in 2025? If you have something to add, why not become a contributor?

  • Feeling a little off this Winter? Tips for Overcoming the Winter Blues.

    By Julitta Lee, Content Team contributor.

    Feeling irritable? Unmotivated? Less social or active? Having trouble concentrating? Sleeping or eating more than usual? Or have been feeling a persisting, low mood? If these symptoms resonate with you, you may be experiencing Seasonal Affective Disorder (SAD), a seasonal type of depression also known as the “winter blues.”

    As we’re deep into the winter season it’s completely understandable to feel unlike your usual self. Though, it’s worth paying attention if you feel that it has started to significantly disrupt how you think, feel, or behave. According to Healthwatch, around 5% of people in the UK are diagnosed with SAD.

    The good news? There are steps you can take to ease the symptoms. Here are 6 practical tips to help keep you feeling more like yourself this winter:

    Eat and Drink Well

    What you eat hugely plays into your physical and mental state. Sioned Quirke, Head of Nutrition and Dietetics at Swansea Bay Health Board, puts this simply: “There is a huge connection between what you eat and your mental health, so it’s really important to keep yourself well nourished.”

    Planning ahead is a way to make this easier – thinking about and preparing meals in advance can help you make healthier choices, reduce stress and prevent you from falling back on overly processed foods. It is also important that you mind your portions. It can be incredibly tempting to overindulge in comfort foods, but keeping portions balanced is what helps you feel your best. Additionally, remember to stay hydrated – keep a bottle of water close by to remind yourself to drink regularly!

    Stay Active

    Physical activity increases blood flow to your brain, which releases feel-good endorphins that clears your mind. Research has proven exercise to be one of the most effective ways to manage symptoms of depression, including SAD. 

    It doesn’t always have to be a formal exercise session:

    • Get outside! A brisk walk or jog in daylight can give you a double boost of exercise and natural light.
    • Try something fun. Dance around your living room, do some yoga or take a swim. 
    • Start small. Even 10 minutes of activity can make a difference, like climbing your own stairs or doing some household chores. 

    The key is to find something you enjoy, and it’ll soon grow into your routine. Any movement counts, and the more you do, the better you’ll feel!

    Letting the Light in

    Winter’s shorter days and darker mornings can disrupt your internal clock and contribute to SAD. Try brightening up your environment:

    • Open up your curtains during the day.
    • Tidying and decluttering to open up space and create a more relaxed atmosphere.
    • Invest in a therapy lamp, which mimics sunlight, or install brighter lamps and bulbs.
    • Add a touch of greenery with houseplants to refresh your surroundings, and make your space feel lighter and more inviting.

    Reflect, Plan, Organize

    Taking a little time to reflect on yourself can help you notice patterns and manage your symptoms. You can start a journal to track your thoughts, feelings and activities – treat it as an opportunity for self-care and reflection. This could even help you to plan your days and structure your time to reduce the overwhelm of feeling unproductive. Remember, this is all about giving yourself space to process emotions and feel more in control.

    Connect with Others

    Winter’s cold weather and early sunsets can make socialising feel more difficult and less appealing, but staying connected is vital for your well-being. Take initiative and spend time with friends, family, join a social club or even a group of volunteers! If you can’t meet in person, arrange a video call or check in through texts! Communities and connections can give you a sense of purpose and improve your overall mood during these darker months. 

    Don’t Hesitate to Seek Help

    SAD is a type of depression, and it’s important to take it seriously. If your symptoms persist or start affecting your daily life, don’t dismiss them and speak to a health professional. The National Institute for Health and Care Excellence (NICE) recommends treatments like talking therapy, such as Cognitive Behavioral Therapy (CBT) and, and medication, such as antidepressants.

    For additional support, NoPanic offers resources and talking therapy options. Visit our website for more information.

    And finally, SAD is seasonal, but that doesn’t mean you have to wait it out. Taking proactive steps — like eating well, staying active, brightening your space, and connecting with others — can help you feel more in control and enjoy this time of the year!

    And remember, brighter days are ahead, both literally and figuratively.

    Articles consulted:

    https://www.houseandgarden.co.uk/article/lighting-mood-winter

    https://bjsm.bmj.com/content/57/18/1203

    https://www.health.harvard.edu/blog/stepping-up-activity-when-winter-slows-you-down-202403043021

    https://www.nhs.uk/mental-health/conditions/seasonal-affective-disorder-sad/symptoms

    https://www.nimh.nih.gov/health/publications/seasonal-affective-disorder

    https://www.healthwatch.co.uk/advice-and-information/2024-10-15/what-sad-and-how-can-you-manage-it#:~:text=Seasonal%20Affective%20Disorder%20(SAD)%20is,diagnosed%20with%20SAD%20than%20women.

    Treatments for seasonal affective disorder

    https://sbuhb.nhs.wales/news/swansea-bay-health-news/help-keep-well-through-winter-with-a-healthy-and-balanced-diet/#:~:text=Having%20a%20healthy%20and%20balanced,intake%20of%20fruit%20and%20vegetables.

  • A Natural Path To Healing

    Written By Jon, from Stone in My Boot.

    A refreshing alternative to traditional therapy featuring scenic landscapes and transformative activities to regain your mental clarity.
    In a fast-paced world full of algorithms, hashtags and filters, mental health is more important than ever. While we are the most connected generation of all time, we also tend to be one of the loneliest generations of all time. This has led to an increase in the level of stress, anxiety, and depression affecting people’s daily lives. With this comes an increasing need to find natural, accessible, and effective forms of therapy to help navigate through the pressures of modern living.
    What is Walking Therapy?
    A fairly new form of therapy that comes with the soothing effects of being outdoors (no matter the weather or the temperature).
    Walking therapy is a type of therapy conducted while walking; the plus point is that it is all done in nature. It combines physical movement with mindfulness, while seamlessly engaging both the body and mind in the healing process. By combining the rhythm of walking with therapeutic conversation or quiet contemplation, walking therapy offers a refreshing alternative to traditional talk therapy in a glass door office setting.
    As the famous quote ‘nature itself is the best physician’, numerous studies conducted by scientists have proven over the years that natural greenery improves mental health and clarity. Research shows that nature’s soothing effect can restore mental balance, reduce cortisol levels, symptoms of phobias, anxiety, and offer feelings of calmness and relaxation.
    While walking therapy has multiple mental health benefits to support OCD, mitigate panic attacks and multiple forms of phobias, it also encourages mindfulness and presence by allowing you to connect not only to nature but to yourself. By reconnecting with yourself (in both mind and body) you can focus on processing any difficult emotions, gain mental clarity and fresh perspective on things (which in hindsight you may not want to go over behind closed doors in a therapist’s office).
    Stone in My Boot, a unique wellness initiative, is helping individuals find peace, healing, and clarity through a practice that is both simple and profound: walking therapy. Their wellness retreats include stunning Lake District sceneries, interactive and reflective activities. The therapists at Stone in My Boot are trained professionals who can guide you through the experience, making sure the process is both therapeutic and meaningful.
    A holistic wellness approach that allows you to venture into scenic landscapes with transformative activities to help restore mental well-being, develop perspective, and order your thoughts process.
    An opportunity for you to heal, grow and reconnect with yourself by simply putting one foot in front of the other.