Author: Michelle

If you are struggling with anxiety, it can be difficult to keep on top of your finances. After all, the root of anxiety is all about the apprehension and fear resulting from a perceived or real threat, situation or event – so it makes sense that you will feel anxious about looking after your money.

How anxiety can affect your finances

• Your income could go down or stop if you can’t work or need time off.
• You might be susceptible to spending money that you don’t have to make yourself feel better, which you might regret afterwards.
• You may feel anxious about talking on the phone or opening bills.
• Day-to-day financial decisions might make you feel anxious, so you avoid making them.
• Being in debt can make you feel worried, even if you have enough money.

What you can do to ‘future-proof’ your finances

It’s difficult to predict when your mental health is going to affect your finances, but there are some practical things you can do to future-proof yourself so that when you are feeling low, you can keep on top of your finances.

• Keep a diary of your spending and your moods. Record what you spent and why, and your mood at the time – were you stressed?  This could help you work out any patterns and identify a trigger point in your anxiety that makes you spend.
• If you find you spend a lot when you’re feeling anxious, make sure to not have your card auto-filled on shopping sites – the act of getting up to find your card can slow down the process and make you consider your purchases.
• If bills make you anxious, appoint someone close to you to open your post and consider moving to a bank with online services so you don’t have to visit a branch for services.
• Share your money worries with a professional who can give you advice. The Money Advice Service can give you free, impartial advice on your finances.
• Lots of banks and utility providers are now training their staff in mental health awareness. By calling your bank and explaining your anxiety, you can help the banks to give you better service.

One of the best ways to help your finances stop impacting your anxiety is to stop comparing yourself to others. In the Instagram generation, it’s easy to get sucked into pictures of everyone else’s wealth – holidays, cars, houses – and compare yourself. Remember, you don’t know how much is in their bank account, so whilst they may look successful, it could be thanks to credit cards and a whole lot of debt. Plus, everyone puts their best lives on social media, so on the inside, they could be struggling too. If you’re feeling really affected, step away from social media.

If you are suffering from anxiety, panic attacks, phobias or obsessive-compulsive disorders, consider becoming a member of becoming a member of No Panic. Severe anxiety and phobias affect up to 18% of the population, so don’t suffer in silence.

Volunteer with us

No Panic run a helpline 365 days a year and is entirely staffed by volunteers. Not only does volunteering help No Panic, but it can help you too. We provide full helpline training, which can provide you with experience that may be useful for students, enhance your CV and improve future employment prospects, help you gain confidence and self-esteem, develop existing skills and knowledge, and make you feel part of a team and valued. It could also be a chance to give back to an organisation which may have had an impact on you or someone you know. You will be making a difference to the lives of others. We can also provide references for volunteers who have been with us for 12 months or more.

Set your home page and search engine to: http://nopanic.easysearch.org.uk/

By using EasySearch instead of Google or any other search engine, you can make a real difference. EasySearch is completely free and by making just 10 searches a day, you could raise around £20 a year for your chosen cause.

When you make online purchases, such as your weekly shop, holidays or clothing, use http://www.easyfundraising.org.uk/ or https://www.giveasyoulive.com

Let’s says you want to do your weekly shop? Well instead of going direct to your chosen store website, go to EasyFundraising or Giveasyoulive, find your chosen store and it will simply take you to their website to complete your shop, but No Panic will receive a percentage of the money you spend. The amount will vary depending on the store you are shopping at and it won’t cost you a penny extra.

Share the No Panic website or JustGiving page on social media: http://www.justgiving.com/nopanic/donate/

By sharing, your friends and family may wish to donate – and it also raises much needed awareness.

Collection boxes

Do you, your friends or family, work or know somewhere that would be happy to put out a No Panic collection box? Contact us to find out more.

Other ways to fundraise

There are so many ways you can fundraise. There is something for everybody. See our list of ideas for some inspiration or you could come up with your own fantastic idea. We will help you as much as we can by sending you a fundraising pack which will contain posters, business cards and more.

You could set up your very own JustGiving page and text number so anyone wishing to sponsor you can pay by card or text if they want to. They can even gift aid these donations which means No Panic will receive an extra 25% on eligible donations. When you have completed your fundraising even we will send you your very own No Panic certificate to thank you for the fantastic job you have done. Not only is this a lovely thing to have to show your friends and family but it also is great to put on your record of achievements and on your CV.

Simply contact us to find out more.

Do you know of a way No Panic can improve its services or a better way we can fundraise?

For No Panic to continue to successfully support all the people we do as a charity, No Panic must continue to develop and evolve. As the world changes we must continue to change with it. Please contact us with any suggestions.

SAD (Seasonal Affective Disorder) is also know as ‘winter depression’ or ‘seasonal depressive disorder’. The symptoms often begin in the autumn as the days start getting shorter. They’re typically most severe during December, January and February. SAD often improves and disappears in the spring and summer, although it may return each autumn and winter in a repetitive pattern.

Most people feel some difference to their mood during the winter months. An increased need for sleep or comfort eating, feeling quieter and and even lethargic are some of the more common symptoms.  Some anxiety sufferers have a tendency to witness seasonal affective disorder symptoms and will always feel that their anxiety is worse during the autumn/winter months of the year.

At these times, whether you are a SAD sufferer or a sufferer with a tendency towards similar behaviour, it is important to take special care of your anxiety/depression during these periods.

There are some basic steps that you can take to help:

• Practice Relaxation Techniques
• Practice Distraction techniques
• Have Some Talking Therapy
• Light Therapy/Light Lamps
• Get out of the house during daylight hours as much as possible

Relaxation techniques are used to keep you relaxed. Being relaxed is the polar opposite of being anxious and cannot occur at the same time. Distraction techniques  are used to distract you from your thoughts that are bothering you in the short term. Talking therapy can help control and even recover from anxiety.

Light Lamps or Light Therapy has been proven to be effective for SAD sufferers as it mimics the sunlight that the body misses during the autumn and winter months, this may be found effective if you have trouble getting outdoors.

Anxiety is a normal, feeling of fear or panic about something that is happening or might happen in the future.

Everyone feels anxiety at times it is part of being human. For example, feeling anxious is normal when crossing a busy road, going through financial/family difficulties, or losing a job, etc.

It is only when anxiety takes control of your life and stops you from doing certain things or when you start to avoid certain situations that it becomes a disorder.

How anxiety affects us:

• Physically – Symptoms
• Emotionally – Fear
• Cognitive – The way we think
• Behave – Avoidance Behaviour

If we look up the word anxiety in the dictionary, we find the explanation:

“An uncomfortable feeling of nervousness or worry about something that is happening or might happen in the future”.

Anxiety is normal. Everyone feels anxiety at times, from one extent to another, it is part of being human, it’s the body’s way of signalling a problem or a threat; crossing the road in busy traffic or going through financial/family difficulties, sitting an exam or losing a job, etc. It is when anxiety takes control of your life and stops you from doing certain things that it becomes a disorder. When you start to avoid things or everyday situations that feel threatening all adds to the problem.

When we are anxious the body is tense which alerts the nervous system that something is wrong.  Adrenaline rushes into our bloodstream to enable us to run away or stay and fight (fight-or-flight response). This happens whether the danger is real, or even if we simply believe the danger is real when actually there is none. It is the body’s alarm and survival mechanism. Primitive man would not have survived for long without this life-saving response. It works so well, that it often kicks in when it is not needed; when the danger is in our minds rather than in reality. We think we are in danger, so that is enough to trigger the system to go.

People can recover from anxiety with the right help and support.

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

Studies have shown that lack of sleep can be one of the main contributors to anxiety problems. When we are tired our brains are unable to function correctly, our attention span drops, as does our concentration. Reasoning becomes more difficult and our memory suffers.

Sleep deprivation will also lead to lack of energy and eventually have a negative effect on health. Anxiety is exhausting in itself. Your mind is on overdrive most of the time. So what can be done? How can you switch your mind off from racing around?

How can you improve your sleeping habits?

1. ROUTINE: It is important to stick to a regular routine. This means going to bed at the same time every night and getting up at the same time every morning. Weekends Included. A ritual of whatever relaxes you is great, (soothing music, warm milky drink, light reading and relaxation exercise). Use ‘white noise’ to block out any interfering sounds. (Radio out of frequency, Fan, cd/app of waterfall/rain/wind)

2. TEMPERATURE: The bedroom should be kept at a comfortable temperature, it is important also to ‘air’ the room, open the window when you first get up, even if it is just for ten minutes (whatever the weather).

3. EXERCISE: Studies have shown that regular exercise induces peaceful sleep. Anything is better than nothing. But exercising in the evening is not advised.

4. COMFORT: Turn Mattresses and pillows regularly and wear comfortable nightwear.

5. LIGHT: Increase light exposure during the daytime hours. If you cannot get outside, then sit by a window. Open curtains or blinds as soon as you get up. Keep the bedroom as dim as possible.

6. THOUGHT: Bedtime is switch-off time. Keep a pen and paper next to your bed, if any worries or troubles enter your thoughts as you are preparing for sleep, note them down and tell yourself ‘there is a time and place for everything’ You will attend to these things in the morning with a fresh mind. Fill your brain with positive thoughts when getting into bed, (sunny places, happy memories, positive goals).

7. DIET: Reduce your intake of caffeine and alcohol, especially during the evening. Avoid large meals in the evening.

8. TECHNOLOGY: Keep usage of mobile phones, computers, tablets, and televisions to a minimum before bedtime. Give yourself at least thirty minutes of screen-free time before tucking down. Try and keep all technology out of the bedroom. It may seem harmless to check social media or watch a few videos before bed but you are actually keeping your mind active instead of letting it unwind ready for sleep.

9. RELAXATION: Learn to set aside a period during the day to meditate or relax. This could include breathing exercises, meditation and yoga and muscle relaxation.

10. DON’T WORRY: Not sleeping is annoying but it isn’t life-threatening.

Worrying about it will achieve nothing. Follow these steps and things should improve.

Anxiety & Fatigue By Professor Kevin Gournay

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 & Support Services

If you would like to find out more, then please get in touch:  sarah@nopanic.org.uk

Or get more information on how our recovery services work here: https://nopanic.org.uk/no-panics-5-step-approach/

The symptoms we experience with anxiety are real symptoms but they are not due to a real physical illness.  Take a minute to think about what happens to your body when you’re having 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.

When the body is very anxious the nervous system gives a signal to release certain hormones, (adrenaline and cortisol). When these are produced in the body,  the heart-rate is stimulated, air passages and blood vessels dilate, as well as a number of more minor effects.  You will start breathing very deeply without needing to do so and this will cause you to accumulate extra air in your chest and diaphragm area that you don’t need. (that is the reason you feel suffocated while you’re having a panic/anxiety 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. Which is why our appetite is reduced when extremely anxious. The longer the food stays in the stomach the acid will back up in your oesophagus. This can cause chest pain, painful throat, nausea and even diarrhoea.  Muscles tense up in preparation for impending action which can lead to stiffness and pain.

Common anxiety symptoms

• Unshakeable feelings of dread, apprehension, and irrational fears
• Heart palpitations
• Difficulty breathing or Hyperventilating
• Dizziness and feeling lightheaded
• Chest pains and other symptoms similar to those of a heart attack
• Inability to concentrate
• Insomnia
• Chills and perhaps hot flushes
• Dry mouth
• Sense of impending doom
• Stomach cramps, diarrhoea, nausea and other intestinal symptoms
• Clamminess
• Muscle tension, aches and pains
• Exhaustion
• Pins and needles
• Irritability
• Excessive sweating
• Dry mouth
• Painful throat
• Feelings of unreality

Some parts of the body are more sensitive to these than others which is why different people have different symptoms. It might be reassuring to know that all anxiety symptoms can be explained by the release of hormones in the system, incorrect breathing and the body preparing for the fight or flight response.  Although these symptoms are unpleasant they will not harm us.

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

Social anxiety/phobia affects up to 2.00% of the population of the U.K. or, to put it another way, about 1.5 million people. It centres on persistent and irrational fears of social situations where one may be exposed to judgment by others or by becoming the “centre of attention”. It may well be coupled with an intense fear of behaving in an embarrassing or humiliating way which can lead to avoidance of public contact/situations.

Symptoms of Social Phobia vary from person to person but may include:

• Blushing
• Sweating
• Trembling
• Fast heartbeat
• Dizziness
• Nausea
• Muscle tension

Common Situations in which Social Fears Occur:

• Going to work or school
• Eating in public
• Meeting people
• Going to meetings/Giving a presentation
• Social functions: weddings, parties, visiting family/friends
• Starting conversations
• Making eye contact
• Eating in front of others
• Using public toilets

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

Goal setting is vital in the recovery of anxiety disorders and should be considered very carefully.

Your goals should be specific, clear and precise and most importantly obtainable. For example, imagine you are on a diet, there is no point in saying, I am overweight, I need to lose 3 stone. Three stone is a lot of weight, in other words, a big goal, it must be broken down to something like ‘This week I am going to lose 2 lbs, to do that I am going to take a walk every day and make sure my portions of food are smaller than everyone else in the house!

Maybe you are agoraphobic and haven’t been out of the house for weeks, it would be unreasonable to set a goal by the end of the week of,  ‘I will catch a train to London then a flight to Paris!‘ It would be more sensible to say by the end of the week ‘I will be able to walk to the front door, open it and take one step out while concentrating on my breathing and relaxing my muscles’.

Maybe you are a hoarder, it is no good saying,  ‘my goal is to start tidy and throwing stuff out!’ This is not precise enough. But by changing that to ‘I am going to clean out one small bin bag of stuff by Friday.’

Here is our advice on how to set a goal with 6 steps:

1. Pick one goal. This is important! You can only achieve your goals if you focus on them one at a time. Once your first goal has been accomplished you can start on the next one.
2. Write down your goal in black and white. Make it official. Display it somewhere you can read it regularly.
3. Pick goals you really want to achieve. You have to want it. If you don’t really want to do something, you won’t succeed.
4. Be firm and positive: To achieve your goal you have to be firm with yourself, You have to work to accomplish your goal. Be positive that you are taking steps forward.
5. Persist. Don’t give up. Be patient with yourself but also firm.
6. Test your anxiety. Your goal has to be something that tests your anxiety, otherwise, it isn’t really advancing your recovery. It has to something that makes your heart beat just that bit faster.

Remember! The harder you stick at your goal, practising your controlled breathing as you are doing it, the easier it will get. Don’t give up, after all you do want to recover don’t you?

Why not plan a set of small goals for the week by using our free printable download ?

Don’t forget to plan some rewards for yourself for the end of the week! ?

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