NoPanic

Author: Michelle

  • Are you concerned about your child’s mental health?

    Are you concerned about your child’s mental health?

    Firstly, what are the signs you should look out for to tell if your child could be suffering;

    Obviously every child is different and signs can vary immensely but you should be aware of any change in behaviour such as;

    • Sleeping problems or lethargy.
    • Avoidance of places or situations.
    • Trouble concentrating.
    • Negative outlook on things (including themselves).
    • Becoming withdrawn or shutting themselves away.
    • Overreacting in situations.
    • Changes in performance at school .
    • General unhappiness or irritability.
    • Crying easily.
    • Changes in eating habits.

    Most youths will experience some of the above at some time or another .  These signs do not automatically mean your child has a mental health disorder. You know your child better than anyone. But if you think there is a problem you are probably right.

    What to do!

    Firstly, our children learn from us, so setting a good example is a priority.

    By looking after your own mental health you are teaching them to do the same;

    • Teach yourself the relaxation exercise:   https://nopanic.org.uk/body-scan-relaxation/
    • Practice mindfulness/meditation;    https://nopanic.org.uk/a-moment-of-mindfulness-video/
    • Eat a varied healthy diet and drink at least 2 litres of water each day. 
    • Keep a good bedtime routine.                                               
    • Exercise regularly.                                                                        
    • Be grateful.
    • Make time for personal hobbies and pastimes.
    • Take time to talk and listen to each other.
    • Create a positive home life.

    Set time aside each day (maybe around the dinner table) to chat with your child about all topics, let them take the lead, listen to what they are saying, be interested, respect their opinions. Encourage conversation about all matters. This is ideally done on a one-to-one basis but strong family bonding can also provide security.

    Teach your child that all problems have solutions. Show them how to solve issues that arise without giving them all the answers, but leading them in the right direction to find the answers themselves.

    Let your child know how proud you are of them and love them no matter what. Help build their self-esteem.

    Let your child know that anger, unhappiness and other negative emotions are normal it is how we handle them that is important. Talking about how we feel is not a sign of weakness, on the contrary it takes strength. Teach them how to communicate.

    Recovery Plan for youths.

    Sometimes the young cannot express exactly they are feeling.  It isn’t easy to put anxiety into words. Which is why it is important to be patient and listen. If to begin with talking face to face is just not possible, try sending a text message, for example; ‘I know something is wrong, I love you and I want to help, what can I do?’

    Never ridicule your child by saying things like ‘don’t worry about that, it’s silly’ or ‘that’s never going to happen’.  What they are feeling is very real and obviously causing them to be very anxious. Instead say things like ‘what do you think we can do together to make this situation better?’ or ‘you are not alone, many others feel the same as you do.’

    How can we help you both?

    Our Youth Mentoring scheme is done on the telephone or online during a 6 week period. It teaches learning/coping skills, exposure to fears, goal setting and all the tools and life-skills needed to manage/overcome anxiety and panic.

    You can telephone our Youth Helpline on 0330 606 1174 if you would like to chat to someone or why not take a look at the https://nopanic.org.uk/youth-hub/

  • How correct breathing reduces Anxiety

    How correct breathing reduces Anxiety

    When someone has a pain in their chest they automatically fear that something is wrong with their heart which of course can be terrifying.

    One of the main symptoms of a panic/anxiety attack, other than a racing heartbeat is chest pain and a feeling of suffocation. These symptoms along with possible dizziness, tiredness, headaches, vomiting and more quite often lead the patient to call the ambulance or rush immediately to the hospital. In most of the cases, after being checked over, he or she is told that they are having a panic/anxiety attack and nothing is wrong with their heart.

    Take a minute to think about what happens to the body when experiencing a panic/anxiety attack; it is in fear response mode. If you were in some kind of danger you would need to act quickly to defend yourself, that’s why we have a built-in fight-or-flight response that our body activates once we feel any type of threat. This basically means that you breathe harder to pump more blood to your organs and your body automatically releases Adrenaline, a hormone secreted by the adrenal gland which is found just above the kidneys. When Adrenaline is produced, it stimulates the heart-rate, dilates blood vessels and air passages, as well as a number of more minor effects. Adrenaline is naturally produced in high-stress or physically exhilarating situations so your body and mind are prepared to take on whatever is facing them.

    You will start breathing very deeply (over-breathing or hyperventilating)  and this will cause you to accumulate extra air in your chest and diaphragm area that you don’t need. (the reason you feel suffocated while you’re having a panic attack) Eventually, this will cause pain because your chest is expanding beyond its limits and pushing on your rib cage. During the fight or flight response especially, the body completely shuts off the digestive system because we don’t need it at that moment. This is why our appetite is reduced when we are extremely anxious. The longer the food stays in the stomach the more acid will back up in your oesophagus. This can cause chest pain and a very painful throat.

    About 60% of panic attacks are accompanied by hyperventilation and many people suffering from anxiety over-breathe even when they think they are relaxed. The most important thing to understand about hyperventilation or over-breathing is that although we can feel as if we haven’t enough oxygen in our body, actually the opposite is true. Healthy breathing is when there is a steady balance between breathing in oxygen and breathing out carbon dioxide. You upset this balance when you hyperventilate by exhaling more than you inhale.  Everyone tends to think that breathing comes naturally and that there can’t be a wrong way of doing it. Unfortunately, that’s not true. There is a right way and a wrong way and it is essential that correct breathing is learned, understood and established. An anxious body is not a relaxed body, which is why learning how to relax your body in any situation is a must. No Panic teaches how to correct your breathing and relax your body.

    The following animation is designed to help people experiencing a panic attack to concentrate on their breathing.
  • Health Anxiety

    Health Anxiety

    Everyone worries about their health on the odd occasion, but when those worries persist with no evidence for concern, and the fear of illness becomes so great that it affects your day to day living it’s possible you might have health/illness anxiety. You might be surprised just how common this condition is. An estimated one in four doctor’s appointments are the result of health/illness anxiety/phobia

    People who have illness/health phobia are looking constantly for reassurance from their doctor or the accident and emergency staff at the local hospital and they tend to bombard personal friends and family with references as to how awful they are feeling.  Reassurance is transient and even x-rays, scans and other investigations will not convince them that nothing is amiss.  They are sure that somewhere along the line something has been overlooked and possibly a mistake has been made in their particular case.  It is all gloom and doom in their eyes.

    Someone with health anxiety will continually search for symptoms, quite often ‘Googling’ these on the internet and concluding that a minor symptom is really a sign of a serious illness. This can then set off a vicious circle of more symptoms caused by the anxiety and stress of what might be wrong. The certainty that your headache is brain cancer, your chest pain is a heart attack or you have somehow caught HIV returns shortly afterwards and the pattern continues once more.

    As we are all individual, this condition varies from person to person. Some might seek reassurance from friends and family or desire medical examinations to rule out possible illnesses even including the odd trip to A&E. Others on the other-hand might avoid medical visits completely, just in case something is really wrong, which can actually make things a lot worse as the presumed illness is not officially ruled out.

    Then there are the real physical signs that they can look at and wonder and worry about.  “What is that little spot on my leg?  It has been there for ages and hasn’t altered.  I wonder if it is cancerous.”   “ Oh my goodness, my partner has a mark on his penis.  Is it a sign of venereal disease or AIDS?  I can’t cope, I think I am going mad.”  “I keep getting headaches all the time, that’s not normal, is it?  What if it’s a brain tumour? Will I die?

    These kinds of thoughts are normal and most people at some point worry about a symptom that to them is unusual but they deal with it by seeing their G.P. or going to the appropriate diagnostic clinic.  Others who are suffering from anxiety will be fearful and restless.  They become constantly aware of their bodies and how they are functioning.  “My lips look very blue this morning and my heart seems to be racing, I hope I’m not going to have a heart attack.”  The ever-present anxiety and resulting tension can produce other symptoms such as pains in the stomach; contractions of the intestines too, are not uncommon.  All this reinforces the negative thinking and the terror of the imagined consequences.

    How do we deal with these worries?  We have to start looking at the problem logically.  If we have been told that all is well but just can’t accept the fact, then we must look at the part we are playing in prolonging our lack of belief.  Are we exaggerating?  The answer to this is ‘More than likely.’ Are we forever thinking ‘What if this symptom gets worse and the doctor still tells me there is nothing to worry about?’  What shall I do then?

    It might be an idea to write down the most horrendous outcome that you can think of and start to question the probabilities of it happening. After making a list, go through it methodically and answer each question.  I think you will find that most of your replies could be regarded as highly imaginative, not a true representation of the facts or reality.

    Let us take headaches as an example.  You have had them frequently, so much so that you have been to see your G.P.  He/she has tried to explain to you that it is not surprising that you have headaches because you are anxious and perhaps in a difficult situation at home or at work.  “You must try and relax more.” he/she might say.  They may even offer some form of medication, which may or may not help.  After a week of wondering whether your headaches will be cured you realise that, unfortunately, they are still a daily occurrence.  Now what, you begin to get more worried so back to the G.P. you go.  This time you are so uptight and so insistent that something must be radically wrong, that to make absolutely sure, the doctor arranges a consultation and X-ray at the hospital.  Instead of thinking that you will be in good hands and will get a definite diagnosis, you start to think that you must be really ill.  You forget that it was you that insisted that there was unquestionably something wrong and to give reassurance your doctor obliged you by arranging the visit to the consultant.  You begin to imagine that you are being sent there because the doctor is unsure of what is causing your headaches.  At this stage you are so tense isn’t it likely that you are actually exacerbating the problem by your exaggerated and negative thinking?

    Go through your list again and this time, take each statement that you have made and examine it thoroughly.  Isn’t it true that nearly everyone in the world has a headache at some point?  They don’t all die from a brain tumour, do they?  Even if the headaches are very, very bad and the sufferer has been sent for an examination, the diagnosis of a brain tumour is relatively rare considering the vast numbers of the population.  Try to undermine all your negative thoughts with facts NOT imagined possibilities.  You are suffering from anxiety and the headaches are caused by tension.  These will disappear as you apply your relaxation techniques and you become less introspective.

    Change your negative thoughts to positive ones as you become more relaxed and in control of your situation and start to enjoy your life again.

    An important thing to realise is, that it is not the symptoms you are experiencing that is the problem here, it is how you react to the symptoms that are the problem. For example, if you respond to a headache with worrying about brain cancer, checking for other symptoms or searching for reassurance then you are escalating the issue out of control, as the more you focus on these bodily sensations, the more they are amplified. So retraining the brain is the answer. This will not only help reduce the amount you focus on symptoms but also lower anxiety levels in general. You need to accept that worrying has become a habit for you. There was a time in the past when you didn’t worry. Not every bodily sensation you had was the start of an incurable illness. So worrying about your health and how you feel is something you have learnt to do and it has now become something you do on auto-pilot.

    There are many things you do every day on auto-pilot, like getting out of bed, you don’t lay there thinking, now to get up I need to open my eyes then swing my legs out of bed then push myself to stand up….’ You simply just get up automatically without thinking. But imagine you had a broken leg, now this would block you from getting up on auto-pilot. Firstly you would have to shift about a bit, then work out how to get the broken leg out of the bed the best way etc. This would break the habit of getting out of bed in your usual way, you would have to do it differently.

    So now let’s do the same with your worries. Here you are worrying away about your sore throat or the numbness in your feet, your mind is on autopilot and all those negative thoughts are whirring around in your head, ‘what if I’m dying’ or ‘I must have Alzheimer’s’. What you need to do is block the way you habitually think, retrain the brain, and instead of letting your mind wander off, take control and bring your thoughts back to reality.

    How do we do this? Take control of what is going on in your head by saying, (either in your head or out loud) ‘S.T.O.P stop’. You must spell the word first as that kicks your brain out of ‘auto-pilot’ mode and gives you back control. The next thing to do is focus on your surroundings using your senses. Listen, what can you hear? Look, What can you see? Touch, What can you feel? Don’t give in to the compulsion you are experiencing checking what these symptoms are. Try to break the habit by doing something completely different.

    Stay away from Dr Internet, Googling symptoms is one of the worse things you can do as diagnoses are notoriously inaccurate. Stop self-diagnosing too, checking your blood pressure, pulse and heart rate will only lead to unnecessary anxiety therefore making things worse. Instead, focus on ways to make your body and mind as healthy as possible.

    You might like to check out this video on our YouTube channel where Dr. Rob Willson talks to us all about health anxiety: Dr. Rob Willson PhD talks health anxiety with No Panic

    How can No Panic help?
    Our support services, whether individual or in a group aim to provide the skills needed to manage/break the chains of anxiety disorders.
    Our aim is to give the necessary advice, tools and support needed to recover and carry out this journey. You can find out more here: No Panic Recovery Programs

  • My Life and Times as an Agoraphobic

    In 1979, at the age of 34, I joined the N.H.S. at Napsbury hospital, near St. Albans in Hertfordshire. Napsbury was, at that time, a large psycho-geriatric hospital of some 1500 beds. My role was that of Domestic Services Manager, i.e. providing a cleaning service. I had approximately 200 staff under my management and I controlled an annual budget in excess of 1 million pounds. The position was one of much responsibility and the accompanying stress. I can only assume that the next few years put a lot of pressure on me and the stress of the proposed contracting out of domestic services from the N.H.S. created an exceptionally arduous period.

    One Saturday, in May 1982, I had planned to visit a recently wed friend in Birmingham. The same day was also my daughter’s wedding – my first wife and I were not in touch, I only heard about the wedding from my father – I had not been invited to the wedding so I was rather upset. Early that same morning an incident occurred between a patient and a member of my staff at the hospital. Consequently I had to go into work and resolve the matter. I thus embarked on my journey, from St. Albans to Birmingham, in a state of much stress and anxiety.

    The day went off very well until the return journey. On reaching the outskirts of Coventry I was suddenly overwhelmed with fear. I felt I could neither go backwards or forwards. My wife managed to drive me to a nearby police station where a policeman thought I was having a heart attack, so did I, I thought I was dying. He called an ambulance and I was whisked off, with blue lights flashing, to the local hospital. At the hospital I was given a multitude of physical tests which all proved OK I was not dying because physically there was nothing wrong with me. The hospital said I was probably having a ‘panic attack’ which explained my racing heart and high blood pressure. They called in a psychiatrist who, after talking to me for a considerable period, confirmed that I had suffered a full blown panic attack. He slowly got me to relax and all my bodily functions slowly returned to normal. This took several hours so he gave me some tranquillisers and, very slowly, my wife managed to drive us back to St. Albans, with my panic subsiding and then peaking all the way. It was a horrific journey for both of us. Without my wife, Marion, I don’t think I would have made it.

    On the following Monday I visited my G.P. who put me off work for 2 weeks because he said I was suffering from nervous exhaustion. Following this period I returned to work which, because we lived in the hospital grounds, was close at hand and thus manageable. However, I soon discovered that any longer distances, like walking along the long hospital corridors or travelling to other sites within the grounds caused me to panic and feel very frightened and sick.

    I went back to my G.P. who arranged for me to have an appointment to see a psychiatrist. However, this was at another hospital some 4 miles away. Come the day I tried to go but, I couldn’t get very far due to the constant panic. I rang the psychiatrist and explained the situation and he advised me to go back to my G.P., which I did. He was very angry and told me I was wasting the time of busy people and that I wasn’t ill enough to require a home visit by a psychiatrist and that if I didn’t go to see the psychiatrist it was my problem and there was nothing he could do. I was devastated and just didn’t know what to do.

    After a couple of weeks I decided to take matters into my own hands and I rang the psychiatrist. He was most helpful and arranged for a Community Psychiatric Nurse (C.P.N.) to visit me. This she did and duly reported back to the psychiatrist. They diagnosed that I was suffering from panic attacks which prevented me from going out. It was then arranged that the C.P.N. would visit me weekly to help me overcome the problem. Week after week we went on a little walk but returned home as soon as I felt anxious. Unfortunately, as I know now, she didn’t know anything about how to properly treat my problem. She was doing her best but, I wasn’t getting any better. It was not her fault that she hadn’t been given any training about helping people with my problem.

    We kept this up for about six months but regrettably I was, if anything, getting worse. In November 1982 my boss sent for me to see how I was getting on. I had to admit that things were getting worse and he pointed out that my work was suffering due to my anxiety. However, my boss, Tony, was brilliant and very understanding. He said that there was a “Behaviour Therapist” working in our hospital group and would I like to see him. I must point out that because I worked at a hospital and even lived in the grounds I did not come under the “catchement” area of that hospital so Tony had to pull some strings to get me an appointment with the “Behaviour Therapist” in our own group. I didn’t really know what a “Behaviour Therapist” was but, I was prepared to try anything. A telephone call, from Tony, resulted in the therapist agreeing to see me. I suppose it was like colleagues helping each other rather than a formal N.H.S. matter. The therapist’s name was Kevin Gournay and, as I am sure you will realise, he is now Professor Kevin Gournay, the president of our charity  ‘No Panic’

    During this ‘dark’ period of my life, my stepmother died and my father came to live with us. Marion and he were very supportive but, I wish he hadn’t kept on telling me to “Pull myself together”. I would have if I could!! I didn’t want to live my life in that way. Life was extremely difficult and the future looked very bleak. My world consisted of only the hospital grounds. Anyway, Kevin came to see me and immediately diagnosed that I had an illness called agoraphobia. It was such a relief to find out what I’d got and that it was just another illness. He insisted on my taking 6 weeks off work and having complete rest. He also told me that I had to very, very slowly reduce my intake of Tranquillisers. I had been on them since 1969. However, that is another story.

    Kevin returned to see me in early 1983. He explained what a “Behaviour Therapist” did and how my recovery would be achieved. He made an appointment to see me the following week and said we would go and have a cup of coffee somewhere. I wasn’t too worried about this as there was a small café in the village and I felt I could just about manage that, as long as we went in a car. I thus returned to work in the middle of January 1983. Kevin duly arrived and I was ready, feeling quite pleased about going to the café. Big mistake!! Kevin had other plans, we were going to Enfield, some 12 miles away. I was absolutely terrified and told Marion to find the insurance papers as I was convinced that I would never get home alive.

    Kevin told Marion to stay at home and off he and I went in his car with me still panicking and expecting to die at any minute. I don’t think I have ever been so frightened, it was the most horrific two hours of my life! However, much to my surprise I did go into the centre and have the cup of coffee and a biscuit. We left the café and out of the blue Kevin announced that he was just “nipping off” to buy something and I should just stand and wait. Panic again! I wanted to run into a shop and plead for an ambulance or a doctor but, I didn’t. Kevin returned and we drove home. I had made it, much to my surprise and, physically I was fine, just totally exhausted. Kevin explained that he had carried out a “flooding” exercise to prove to me that my worst fears wouldn’t happen and do you know? He was RIGHT.

    Kevin told me about self-exposure which, he said, meant facing up to my fears on a gradual basis and we agreed on a recovery programme. I should explain, here, that we moved house in December 1982 that meant that when I returned to work, in January 1983, I had to travel about a mile. I couldn’t make the trip, on my own, for some time and Marion would sit outside my office, in the car, for the whole day as I didn’t feel safe if she went away. I’m lucky I met and married such a great little lady.

    I started on my own self-exposure, firstly by getting to the ground floor of the block of flats, where we lived, and then by daily walking around the block  day in, day out, come rain, wind or snow. I would have my “Walkman” on my head, playing my relaxation tape, and bouncing a tennis ball to stop me thinking about how bad I felt. I must have looked very strange with my tape on my bald head and bouncing a ball, like a geriatric hippie but, I didn’t care. If that was what I had got to do to get better then so be it. People would give me some funny looks but, I would stop and explain what I was doing and why. Although I don’t for one minute think they really understood I had made new friends who, when they saw me, would shout encouragement or if I had got further than they had seen me get before they would congratulate me. This help and support was marvellous as it gave me encouragement to go further and also I wasn’t at all embarrassed by them knowing what my illness was. It may have been an illness which is little understood but in those early days my recovery method gave us all a few laughs. Eventually, as Kevin had predicted, the anxiety began to drop and, as I now know, it always does. I practised driving a little, on my own and as the weeks went by I got further and further. I slowly increased the distance from home that I walked and even went on a bus, just one stop and standing on the platform, courtesy of a kind bus driver who I told about my illness. It wasn’t very far but, it was a start. I told everybody I could find about my illness and I probably bored the pants off most of them, much as I do today!!

    Kevin came to see me week after week and reviewed my progress in the diary that he had insisted I keep. The diary was a “Godsend” because not only did it show what I did when but, I could look back and get confidence from reading what I had achieved. Kevin, the little devil, occasionally took me on more “flooding” trips. To say I didn’t enjoy them is somewhat of an understatement but I understood why he did them. I could have cheerfully throttled him at times but underneath I knew he had my best interests at heart. After about 4 months I could drive to work on my own and stay there. My staff were marvellous and helped me through the bad times. Once again by telling them it reduced the fear because you are not always on your guard trying to hide things away.

    Over the next two years I gradually expanded my boundaries and life was beginning to get back to something approaching normal, whatever that is. I even got back to playing table tennis, a sport I have loved since I can’t remember when. I was fortunate enough to be quite good at it and had played at county level and was ranked in the top 50 in the country. I may sound quite big-headed but I am what I am. (Most people still think I am big-headed and the fact that we have no doors in our house is neither here nor there.) Anyway playing table tennis involved quite a bit of travelling but things were getting a lot easier. Would you believe it, I told all my table tennis colleagues about my illness too. In late 1984 Kevin did his usual “flooding” trick. He was due to give a lecture at Birmingham University, some 90 miles from St. Albans and he thought it would be a good idea if Marion and I went with him but, I’m not so sure that I felt it was a good idea. He is full of jolly little wheezes. However, I agreed to go. To my surprise it was a “doddle” and I thoroughly enjoyed the trip. However, there was one slight “hitch”, my car blew up in Birmingham and a “A very nice man” from the A.A. put the car on a trailer and we all travelled back to St. Albans in his lorry. Even this didn’t cause me any anxiety. Who’s a clever boy then?

    In about the middle of 1985 I decided I didn’t like the way things were going in the N.H.S., so Marion and I decided on a change of career. I should explain that Marion was also a senior hospital administrator but had had to give up work in 1982 due to heart problems. We decided to buy a shop in Telford where Marion’s son, by her first marriage, lived with his family. A wool shop came up for sale and we bought it and changed it into a “chippy” (I love chips so it seemed like a good idea) We moved up in January 1986. We came by ambulance as I still wasn’t too good on motorways without Kevin – he inspired me with total confidence – The trip was as easy as falling off a log, I had improved much, much more than I had realised. Things were on the up and up and life was really very pleasant again.

    We opened the shop in March 1986. Life was good again. After a further few months of reinforcing my self-exposure I soon adjusted to my new life. I could do anything I wanted – go to restaurants, the cinema, shopping, drives in the country etc. Everything I attempted I could do without any anxiety or fear.

    This situation went on for nearly 5 years but, at the end of 1990 Marion was taken seriously ill with her heart. This is when they fitted her heart valves. At the same time our “chippy” wasn’t doing too well due to the recession and in early 1991 my agoraphobia came roaring back with a vengeance and I also developed monophobia, fear of being alone, with it. This meant that Marion had to sit in the shop with me. Things went from bad to worse, it soon became obvious that we couldn’t continue with our little shop. It was killing Marion which in turn was making my anxiety worse. We kept having to close the shop due to my panic attacks and obviously our customers were going elsewhere.

    We put the shop on the market and sold it in June 1991 although, we lost a lot of money as we had to let it go cheaply to get a quick sale and also the recession affected the value of business’.  For about 6 months we just recuperated and then we began to wonder what we were going to do for the rest of our lives. Obviously I hadn’t recovered enough to go out and get a job and Marion was nearing retiring age anyway. We decided that we would like to try and help others tackle their anxiety disorders. I joined Phobic Action, as a help-liner and put a small advert in the local paper –hence the birth of ‘No Panic’. Originally we had only planned to operate as a small local charity but, the word spread and we found we were getting enquires and calls for help from far and wide. The rest is history, No Panic has grown and grown and thanks to all the volunteers who have joined us we now help many sufferers and carers.  So the proof is here; The initial four volunteers has grown to some 90 and the charity now has a membership of over 1500 located mostly in the U.K. but including quite a few from other parts of the world who have got to know about the work of No Panic.

    No Panic now offers a full range of services for people who suffer from Panic Attacks, Phobias, Obsessive/Compulsive Disorder and any other anxiety related issues. We provide literature, CD’s/DVD’s, a membership scheme and “contact” book service wherein members are able to make pen-friends or phone friends with other people who have similar problems. We also offer telephone and email  recovery groups which are of special benefit to people who live in rural or isolated areas where access to local face-to-face self help groups or statutory support is very limited. 

    The telephone/email recovery courses that No Panic use are based on cognitive/behaviour therapy and anxiety management as the basis for recovery. Whilst no therapy guarantees success, this method has at the present time the highest success rate. You are expected to face up to your fear on a step-by-step basis. You are not thrown into your worst scenario and left to sink or swim.  The progress you make will depend on the amount of effort you are prepared to put in. It is a gradual process in which slowly but surely you desensitise your body and mind from your fears.

    By Colin M. Hammond MBE – Founder of No Panic

  • Recovery – what does it really mean?

    Recovery – what does it really mean?

    Recovery means much more than just being free of anxiety, it also means personal growth as well as gaining self confidence and self awareness.  During this process we can learn an awful lot about ourselves and how to change our life for the better.

    One of the worst things about living with anxiety is that we don’t feel in control of our lives, it can make us feel helpless and very alone at times. Things that others take in their daily stride and for granted can be impossible for someone suffering from this life changing disorder.

    The good news is, recovery is possible. Many people have done it and continue to get their lives back on a daily basis. Getting better is all about making life changes, swapping bad habits for better ones and using certain life tools to reduce and conquer symptoms.

    Unfortunately, whilst we at No Panic can explain why you feel the way you do and what you need to do to get rid of these feelings, we cannot cure you with a magic wand.  The work has to come from within yourself, when you are ready and willing to make a start.

    Recovery can involve a series of ups and downs..  What you maybe able to do one day, you will find unachievable the next and vice versa.  It is about moving forward slowly but surely and taking each day as it comes. Setting goals, facing fears and decreasing anxiety symptoms is the way ahead.  Set backs are good in a way as they are proof you have moved forward.

    You can’t hurry recovery it will take as long as it takes, but every time you put a piece of the jigsaw puzzle in place you are winning.

    How can No Panic help?
    No Panic specialises in self-help recovery and our services include:
    Providing people with the skills they need to manage their condition and work towards recovery.
    Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

  • How do celebrities, mental health advocates and No Panic patrons cope over the festive season?

    How do celebrities, mental health advocates and No Panic patrons cope over the festive season?

    JEREMY DYSON

    Jeremy Dyson is an author, musician and screenwriter who, along with Mark Gatiss, Steve Pemberton and Reece Shearsmith, is one of the League of Gentlemen. He also created and co-wrote the popular West End show Ghost Stories and its film adaptation. Jeremy is also one of No Panic’s Patrons.

    Do you find the festive season stressful at all?

    It can be full of unforeseen stresses and strains of course. I always try and look on the positive side and balance necessary duties with the conscious instruction to myself to have a break and a rest – which is just as important.

    You work very long hours, do you take time off over the holidays?

    Absolutely. In my industry (entertainment) it is the one time of year that everything shuts down (on the whole) – so I absolutely try and make the most of that. No emails. Phone off (or at least, on the other side of the room, not in my pocket).

    If you feel anxiety creeping up, how do you avoid it taking over?

    If I do ever get like that it’s usually like a warning light on the dashboard that I’ve been overdoing things. So I always try and pay attention, make sure I have some early nights, long baths, long walks in green areas, exercise (I do like swimming), meditation.  I’ll also try and eat extra well too, give myself an all-round boost and cut down on the caffeine. 

    What practical things do you do to take care of your mental health?

    An hour’s walk most days, before I start work.  Make sure I’m getting enough sleep.  Spend time with family.  Regular reading of inspirational books.  Giving to others.  Good exercise and diet.  Spend time having fun (music is my hobby – so playing with synthesizers in my case).  Laughing with friends as often as possible.

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Take a deep breath.  Give yourself some time to do something nourishing for yourself – whatever that might be.  Spend time with other people even if you don’t feel like it. Listen to them.  Find out how they are.

    JIM HAWKINS

    Jim Hawkins is a radio presenter, photographer and journalist.

    Do you find the festive season stressful at all?

    Yes, I really, really do

    You work very long hours, do you take time off over the holidays?

    I do, usually about ten days

     If you feel anxiety creeping up, how do you avoid it taking over?

    Meditation using @MeditationOasis app, taking propranolol or sleeping … often all three

    What practical things do you do to take care of your mental health?

    I try to avoid events or circumstances which I know or believe are likely to be stressful or cause me anxiety, but that’s not always possible, hence answers to question 3

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    ‘You matter. Take care of yourself, look after yourself. Give yourself time alone, or away from the hubbub. Schedule time to do things you want to do … or to do nothing. You don’t have to do Christmas – or anything – the way anyone else does it. Opt out entirely if that works for you. Be kind to yourself’

    KEVIN PAINTER

    Kevin Painter is a professional darts player.

    Do you find the festive season stressful at all?

    Yes it can be stressful, mainly because of how busy shops and traffic are.

    You work very long hours, do you take time off over the holidays?

    I manage to have the 23rd to 1st Jan off to relax by not being out.

    What practical things do you do to take care of your mental health?

    I try to walk as often as I can.

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    My advice is to mentally try to prepare for the fact that it’s going to be very busy everywhere and to take time out when you feel it’s getting too much and avoid where it’s too busy for you.

    PAUL  SALKOVSKIS

    Paul Salkovskis is Programme Director for the Doctorate in Clinical Psychology at the Oxford Institute for Clinical Psychology Training and Research and Director of the Oxford Cognitive Therapy Centre. Paul qualified as a clinical psychologist in 1979 at the Institute of Psychiatry and Maudsley Hospital and is one of No Panic’s patrons.

    Do you find the festive season stressful at all?

    Like most things, the festive season is a balance. It’s helpful to take time off, but there are pressures which make it unhelpful. Being required to have a good time can feel awful. There is the threat of getting it wrong, whether that’s Christmas dinner or the presents you have bought. There’s the fear of having forgotten something (or someone). So there is lots that you can worry about! Sometimes thinking about loved ones who are not there can be a source of sadness. So like anything which could go well there is anxiety about what could go wrong!

    You work very long hours, do you take time off over the holidays?

    Whoever you are and however much you are committed to helping others, you should take time off. That makes you able to commit more, not less, to helping others. I have heard it compared to the safety instructions on an airplane; you should put on your own oxygen mask before you try to help the person next to you! It’s not selfish to look after yourself, it’s important and necessary!

    If you feel anxiety creeping up, how do you avoid it taking over?

    It’s very hard to “avoid” anxiety taking over! That’s in part because the harder you try to stop being anxious, the more anxious and out of control you tend to feel. It’s like “fighting for peace”! Best way in the moment is to focus on what’s really important, whether that’s your loved ones or something else which is important to you. Distraction is often not helpful, but engagement with what is real and important is!

    What practical things do you do to take care of your mental health?

    Practical things for me are making sure I get sleep, enjoying what’s going on rather than worrying about what is going to happen, getting out on my bike if the weather allows it. (Interesting exercise is always good for you, and for me the bike is wonderful!  Its hard to do exercise which is boring in my view, which is why the gym is not for me).  Allow some junk time; for me that’s reading, historical fiction, science fiction and so on. Nothing which is too heavy going, something with a gripping story!

     What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Be kind to everybody. That includes yourself.

    JON MOSES

    Jon Moses is a singer, actor and television presenter.

    Do you find the festive season stressful at all?

    I absolutely love the festive period and everything it stands for. I do put pressure on myself because I want to be the best version of myself for my family and everyone who is watching our show, to create those magical memories you will remember the rest of their lives. It can be hard to balance my personal life with my performing life over the Christmas period but I absolutely love, love, love what I do.

    You work very long hours, do you take time off over the holidays?

    We get a few days off over the festive period and those are filled with panic buying and catching up on washing BUT we do get Christmas Day and New Year’s Day off. When you spend a full season giving yourself to all the families that come to see you, when it comes to spending time with your own you definitely have a heightened appreciation of how much you love them xxx

     If you feel anxiety creeping up, how do you avoid it taking over?

    This is a good question. I suffer with horrific Social Anxiety Disorder, Panic attacks and OCD. I have to plan every day. I make sure I can control my environment and triggers as much as I can and prepare myself for any obstacles. I have to eat and sleep well. I don’t drink alcohol over this period as it can really make my anxiety act up.

    What practical things do you do to take care of your mental health?

    A massive thing for me is sitting in silence in my dressing room and grounding myself. When you go from the high of coming of stage to the low of being off. I have to normalise my thoughts constantly and ALWAY try and use positive reinforcement. By default I can be quite hard on myself. I have found that if I tell the people around me I’m having a bad day that also supports me working through and anxious situation.

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Be authentic. And real. You cannot lie to yourself. You have to acknowledge if you are stressed and anxious. Don’t be carried away with the thought of trying to be perfect. Once you have acknowledged stress you can plan to address it and prepare practical solutions. Stress for me is a very quick and heightened reaction that I have to stop and take a moment with. If you react instinctively it can result in becoming quite worked up. Take care of yourself and also each other. Talk about what’s on your mind and don’t treat it as an enemy just rather a part of yourself.  (We all go through it, it just affects us in different ways).

    RUTH COOPER-DICKSON

    Ruth Cooper Dickson is a Positive Psychology Practitioner and the Founder of The Champs wellbeing consultancy. Ruth is also a patron of No Panic.

    Do you find the festive season stressful at all?

    I used to but I now have a better self-care routine. I try to focus on not trying to please everyone and setting unrealistic expectations.

    You work very long hours, do you take time off over the holidays?

    Yes the office is closed for a few weeks, plus it’s generally quiet this time of year, so there is a definite opportunity to recharge. The only trouble is I have amazing ideas when I’m just lounging around! Not sure if that’s good or bad ha ha ha

     If you feel anxiety creeping up, how do you avoid it taking over?

    Go for a run or get outside for a walk. Do some meditation to reset by taking myself away from the craziness for 20-30 minutes. 

    What practical things do you do to take care of your mental health?

    I stopped drinking over a year ago which is a big help to my mental health. Yoga and moving my body. Having long soaks in the bath, it’s the ritual, and the peace & quiet!

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Breathe! Remember Christmas is only one day. Don’t put yourself in to situations which are toxic. My top tip is to diffuse arguments with ‘killing them with kindness’ it usually throws the person who is trying to start an argument with me. 

    ROZ SHAFRAN

    Roz has a Ph.D. in psychology . Her primary clinical and research interests are in anxiety disorders, eating disorders and perfectionism. She has published widely in these fields. She is the scientific co-chair of the British Association of Behavioural and Cognitive Psychotherapy, and is an associate editor of Behaviour Research and Therapy, the leading journal in the field. She is also a patron of No Panic.

    Do you find the festive season stressful at all? 

    ​I am Jewish and don’t celebrate Christmas so it’s not stressful. It’s like school holidays – a relief. 

    If you feel anxiety creeping up, how do you avoid it taking over? 

    I am going through a very stressful period at the moment. I wake up each day and ask myself what is the one thing I can do to look after myself today (amid all the looking after of others).

    What practical things do you do to take care of your mental health? 

    I have a secret technique – I argue with other people in my head instead of aloud which reduces the fighting with the others, and I try to identify at least one positive at the end of the day when lying in bed. 

     What would be the best piece of advice that you could give to people
    feeling stressed at this time of year? 

    The same as other times of year – it’s temporary, it will pass and nothing lasts forever. 

    PROFESSOR KEVIN GOURNAY

    Kevin Gournay is an Emeritus Professor at the Institute of Psychiatry (Kings College; University of London) He is a Registered and Chartered Psychologist, Chartered Scientist and a Registered Nurse. He practiced CBT for 41 years. Kevin is the President and founding Patron of No Panic and is a frequent contributor to TV, Radio and newspapers.

    Do you find the festive season stressful at all?

    Yes before – making sure I write alley Christmas cards and shopping for presents

    You work very long hours, do you take time off over the holidays?

    I tend to work really (extra) hard in the week or so before Christmas so that I can enjoy time with my family.

    If you feel anxiety creeping up, how do you avoid it taking over?

    I go out for a run – daylight and fresh air always help

    What practical things do you do to take care of your mental health?

    Run! Reading non-work books, magazines, make sure I keep in touch with friends

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Exercise!!! If you can’t meditate – there are now numerous apps available – 10 minutes meditation a couple of times a day will make all the difference It might be a cliché, – just remember that Christmas Day is one day only. Also try to think about the homeless, the hungry and people who are suffering physically and mentally who might be much more stressed than you!

    If you suffer from anxiety in any one of its forms recovery is greatly assisted by the advice and support of No Panic 

    PAUL MCGREGOR

    Paul McGregor is a mental health speaker, advocate and author.

    Do you find the festive season stressful at all?

    I wouldn’t say stressed but even though I try to force against it, I often feel low around this time of year. I think it’s always a reminder of those we’ve lost.

    You work very long hours, do you take time off over the holidays?

    I do. I love my work and as it’s meaningful to me it helps my mental health massively. So switching off completely sometimes has the opposite effect. But I’ll completely disconnect Xmas day, and we’re going away as a family for two days which again is time for me to switch off.

     If you feel anxiety creeping up, how do you avoid it taking over?

    Breathing. And reminding myself it’s okay

    What practical things do you do to take care of your mental health?

    Exercise helps, even if it’s just a short walk. Journaling, especially at this time of year helps put things into perspective.

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Don’t judge yourself or anything that you’re feeling. We’re quick to judge ourselves for feeling a certain way over a period that’s meant to be joyful. But that judgement only makes things worse. Don’t judge yourself and remember the happy faces and families you’ll see on social media at this time are highlights. Don’t compare yourself to them ?

    LUCY NICHOL

    Lucy Nichol is a writer, PR consultant, blogger and mental health campaigner.

    Do you find the festive season stressful at all?

    For me, it’s not the stress of Christmas that makes me anxious. It’s the expectations of feeling magical and festive like I did as a child. And of course I will never feel like that again as I now know that Santa Claus is a pseudonym for every parent’s shopping spree. But I still try really hard to conjure up magical nostalgia and in trying to make it all so perfect you can sometimes forget to enjoy the actual moments, only noticing when they’ve gone. So mindfulness is something I would like to try to practice more at Christmas.

    You work very long hours, do you take time off over the holidays?

    I’ve been really lucky this year as I’ve been able to take a good two week break from work. However, if I’m honest, although I won’t be in the office I will probably still be writing. But i enjoy that time and I know that over the Christmas break I can do things at my own pace

    If you feel anxiety creeping up, how do you avoid it taking over?

     I felt a fair bit of anxiety creeping up this month – which my husband reassured me was perfectly normal given the time of year and the added stress of the awful election. So for me, I always reach out to someone I know I can talk to and who I can trust to be honest with me. My husband, Chris, is brilliant at helping me see perspective. Whether it’s a rational anxiety or a panic attack he always knows how to help. Additionally, I have to say I, personally, take medication for my anxiety and have done for about four years. It’s not for everyone but for me, antidepressants have been a game changer.

    What practical things do you do to take care of your mental health?

     I’m often terrible at self-care, but when I put the effort in I find talking to people helps, doing some form of physical exercise, cutting back on caffeine and enjoying the fresh air all help.

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

     I think the best piece of advice I could give to others – and which I should take note of more myself – is about enjoying the present. If we wish for a perfect Christmas, we will never achieve it and always feel let down. Just finding the magic in the moments as they happen and not trying to be all things to everyone is really important.

    KEVIN JON

    Kevin Jon is a singer and a No Panic patron.

    Do you find the festive season stressful at all?

    Yes it’s stressful, money wise and work wise.

    You work very long hours, do you take time off over the holidays?

    I don’t get time off over the holidays but I tend to have a few weeks off in January.

     If you feel anxiety creeping up, how do you avoid it taking over?

    If I feel it coming on I try to do all the things I can to not let it take over me like before.

    What practical things do you do to take care of your mental health?

    I make sure I sleep and rest well when I can, and avoid doing things that could affect my mental health.

    What would be the best piece of advice that you could give to people feeling stressed at this time of year?

    Talk and keep yourself busy, don’t be lonely

  • Anxiety Recovery

    The charity No Panic was set up by anxiety sufferers for anxiety sufferers and concentrates on focusing  on giving tried and tested advice and support. We don’t claim to have a miracle cure, as no therapy can guarantee success, but the method we use has, at the present time the highest success rate.

    Our member recovery programs are designed to help people who suffer with Anxiety disorders to take steps along the road to recovery. We use layperson cognitive/behaviour therapy and anxiety management as the basis for recovery.  By joining one of our recovery courses, whether it be by telephone or email, you will be expected to face up to your fear on a step-by-step basis slowly but surely. The progress you make will depend on the amount of effort you are prepared to put in.

    You can find out more about each of  our recovery services below.

    If you would like more information on Recovery Groups or any other service, please call 01952 680460 and ask for Nicky.

  • Irritable Bowel Syndrome and Anxiety

    Irritable Bowel Syndrome and Anxiety

    By Professor Kevin Gournay

     

    I am writing this article as the No Panic helplines receive a very large number of queries about irritable bowel syndrome. I hope that this article might begin to clarify some of the issues.

    I suppose that one should say from the very start that irritable bowel syndrome is an umbrella term to cover a number of different conditions. These conditions have a number of common characteristics, to which I refer below, and most forms of irritable bowel syndrome comprise both physiological and psychological components. It is a condition that is extremely common and some medical textbooks state that about 50% of referrals to gastroenterologists are for this condition.

    The main symptoms are usually abdominal pain and altered bowel habits, and constipation often alternates with diarrhoea. The pain may be of a dull or aching variety, but sometimes it may be knife-like in its nature. The location of the pain also varies; sometimes it is in the lower quadrant of the abdomen, at other times it can occur in the middle of the abdomen, just under the ribs.

    Sometimes the bowel motions may be very frequent and watery, particularly in the morning. This frequency of bowel activity in the morning often leads patients to avoid going out before the bowel activity slows down, or ceases, and this may also cause sufferers to develop an avoidance of situations where toilets are not readily present.

    Sometimes, sufferers take regular amounts of anti-diarrhoeal medicines, which can then make the constipation aspects of the problem more severe. Yet other patients become so worried about the diarrhoea, they restrict all foods that they believe (often incorrectly) will cause their diarrhoea – so they will often have, what is in effect, a very low fibre diet. Such diets, of course, are generally unhealthy and may then cause further problems.

    Thus, one can begin to see how irritable bowel syndrome may actually cause considerable anxiety and avoidance. In turn, anxiety and avoidance produce a heightened pattern of physiological arousal, which may then cause further symptoms.

    As many of you will know, anxiety sufferers, without irritable bowel syndrome, may experience diarrhoea at the height of their anxiety, and this diarrhoea is generally caused by the speeding up of activity in the gut muscles.

    The causation of irritable bowel syndrome is something that remains the source of debate and controversy. However, it seems clear from the physiological point of view, that some people have particularly sensitive intestinal tracts and muscle activity is increased. There is also some evidence that some people are particularly sensitive to certain foodstuffs. Without doubt, anxiety is a factor that can increase bowel activity and, thus, it is likely in most cases that there is a mixture of both physiological and psychological components to causation. However, it should also be said that in some people the anxiety component of causation may be minor, while in other cases, anxiety is a very substantial factor. Thus, psychological factors, such as anxiety, may be important in increasing or even causing irritable bowel syndrome and the irritable bowel syndrome itself leads to secondary anxiety because of the obvious problems associated with having such symptoms.

    It must be said at this point that there is some evidence that other psychological approaches have been shown to be helpful in the treatment of irritable bowel syndrome and, for some patients, it is clear that some forms of psychotherapy seem to have an effect. Having said this, the behavioural management of the bowel problem itself is important and a purely psychological approach to the problem is unlikely to be of benefit to the vast majority of patients.

    Therefore, as far as treatment is concerned, psychological treatments, such as cognitive behaviour therapy, may make an important contribution to management. If the person is predisposed to anxiety, any form of anxiety-management training, including relaxation, breathing exercises and overall attempts to reduce arousal, such as exercise, can reduce the level of anxiety symptoms and thus reduce activity. In the case of people whose irritable bowel problem causes further anxiety and avoidance behaviour, it is very important that the patient is taught methods to reduce avoidance behaviour and to break the pattern of pre-occupation with irritable bowel syndrome-related thoughts. Over the years, I have treated many patients with irritable bowel syndrome and it is essential that one works closely with the patient’s family doctor or gastroenterologist, to ensure that the advice given to the patient is consistent. Sometimes, patients are greatly resistant to changing their diet on the advice of their doctor, because of their fear (usually unfounded) that such dietary changes will cause the problem to increase. In my experience, most patients who present will need both help with reducing overall anxiety and dealing with an almost obsessive preoccupation with the bowel habit and associated avoidance behaviour.

    It is very important for the therapist to understand the physiological nature of the problem, but unfortunately, this is not always the case. As far as medication is concerned, there is no doubt that drugs that have a specific action on the bowel may, in some cases, be very helpful. Equally, there is some evidence that some medication used to treat anxiety may also reduce bowel activity. However, the use of tranquillising medications, such as Valium, Ativan and similar drugs, should be avoided,  although they may be very helpful in the short term, it should be borne in mind that the longer-term problems of addiction are substantial.

    Professor Kevin Gournay is an Emeritus Professor at the Institute of Psychiatry. He has more than 35 years of experience and is the author of more than 130 articles and books. He is based in Cheshunt Hertfordshire.

    How can No Panic help?
    No Panic specialises in self-help recovery and our services include:
    Providing people with the skills they need to manage their condition and work towards recovery.
    Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

  • How I use meditation to control panic

    I am ready to share my story about my journey with anxiety, how it hits me and how I manage my anxiety. 

    It all started during morning assembly one day last year, when suddenly I started to feel sweaty and hot, this was followed by a blasting in my eardrum, every small detail seemed to magnify, I didn’t know what was going on and my heart started to beat as if I was in extreme danger but it was just assembly like any other day.

    It was a super scary experience for me and from that day on I started to have the same symptoms every day during assembly. I searched for help online (before I reached out to this wonderful platform) and found out about the flight or fight response. I realised that I fell under the fight response, I would resist and try to control my anxiety only to have it come back worse than before.

    Fast forward to my exam day (D-day), it was all seemed to be going fairly smoothly as by this point I sort of figured out that I was suffering from anxiety but I didn’t really understand the full meaning behind it. I went into the exam and came out as if I was a turtle pushed back into my shell, I had experienced my first full blown panic attack. I can remember every detail of what happened fresh in my mind like it was just yesterday.

    It’s fair to say, I did not do too well in the exam, so I retook the exam this year.

    A lot has changed and all I can say is during my exam this year, I experienced peace but of course also slight (normal) anxiety. I have never been so calm during an exam. Even before and throughout the year things have been so different. Nowadays I enjoy assembly instead of focusing on myself panicking.

    For this I definitely have to thank meditation as well as having a counsellor that listens well to me, she taught me how to relax my body and explained how much meditation and mindfulness would help.

    When I first tried out meditation, I was hesitant because each time I took a deep breath it would feel so forced and a bit strange . I often associate deep breathing with anger, so it was something I had to work hard on. It was only after practise and when I eventually did it right that it worked wonders for me.

    And of course I have to thank the No Panic organisation for always sharing these amazing quotes and words of encouragement to me. Knowing there are people on hand that understand me and are there to support and advise at all times is so comforting… S

  • What is a Phobia?

    What is a Phobia?

    Phobias are one of the most common type of anxiety disorders.    A phobia is an obsessive, intense and extreme fear of an object, place, situation or creature. People with phobias have developed an irrational apprehension about something they perceive as a danger.

    Phobias centre on our normal fear mechanism, so someone who has a phobia is perfectly normal except that they have learnt to get frightened at the wrong times or in the wrong places. The nervous system, which carries messages to and from the brain, is continually telling the brain of a phobia sufferer, that there is something to be frightened of when they are in their ‘trigger’ situations or places, even when there is no real danger present. We logically know there is no actual danger as the danger only feels real to the sufferer and not anyone else.

    Fear is a natural response in all of us. It keeps us safe by making sure that, most of the time, we are not in dangerous situations. However, sometimes when we are not thinking about what we are doing we do things which are dangerous, e.g. stepping off the pavement without looking and consequently nearly getting knocked down. The shock to our system, when something like this happens, is enormous and very unpleasant. We sweat, shake, tremble and feel sick and our heart pounds.   As the vehicle, gets closer, it will probably sound its horn and our ‘fear’ response (taking flight) gets us out of danger. Without the ‘fear’ response we would have just stood in the road.

    Fear is something we learn. When you see a child run onto a busy road, they have not yet fully learned the ‘fear’ response. The only thing they focus on is their ball rolling onto the road and so they rush out oblivious to the oncoming dangers. So clearly ‘fear’ in the right place is essential to our well-being.

    It is only when some kind of traumatic event triggers panic and the person goes on to attach the awful symptoms they are experiencing with their surroundings, situation or object around them that a phobia might develop.

    The good news is Phobias, like all anxiety disorders, can be overcome. It is all about proving that what you are phobic of can not harm you, finding the evidence to prove this and by using some essential tools and steps desensitise the ‘fear’ trigger in your body.

    How can No Panic help?

    No Panic specialises in self-help recovery and our services aim to providing people with the skills they need to manage their condition and work towards recovery.

    Become a member of No Panic and join one of our Recovery Groups or One to One Mentoring services with a trained leader and work on Anxiety Management and Cognitive Behaviour Therapy to overcome your phobia.