NoPanic

Author: Wayne Senior

  • Guiding Light: How to Assist someone struggling with Anxiety

    By Mohammed Adil Sethi, Content Team academic

    Anxiety is a quite common emotional experience that everyone encounters at some point in their lives. It is quite normal to feel anxiety in response to certain situations. Chronic anxiety can significantly impact someone’s daily life and overall well-being. Anxiety is a feeling of worry, nervousness, or unease about something with an uncertain outcome (Kawa, 2019). It can come in many forms. That includes generalised anxiety disorder, social anxiety disorder, panic disorder and specific phobia. The symptoms of anxiety can range from mild to severe. This can also include physical, emotional, and cognitive components. Managing anxiety effectively sometimes requires more than just individual effort. Collaborative support is required in this very case. Professional help from therapists and counsellors, emotional and practical support from No Panic and emotional support from friends and family can play a very important role. And this essay will dive deeper into the nature of anxiety. This essay will also explore the causes, symptoms and different types. After analysing this essay will provide practical approachable tips and strategies for building and using a robust support network for leading a better fulfilling life.

    Understanding Anxiety

    Anxiety is a natural stress response. And they are characterized by feelings of worry, apprehension, and fear about future events (Gaynor, 2016). There are several types of anxiety. They are generalized anxiety disorder, social anxiety disorder, panic disorder, specific phobias, obsessive-compulsive disorder, and post-traumatic stress disorder. Generalized anxiety disorder is characterized by chronic and excessive worry about various aspects of life (Freeston and Meares, 2015). Social anxiety disorder involves intense fear and avoidance of social situations due to the concern about being judged. Another type is panic disorder which is marked by unexpected panic attacks. These are sudden episodes of intense fear. Specific phobia is a situation where the fear of height, flying and shortness of breath is included. Obsessive-compulsive disorder is recognized by persistent and unwanted thoughts and repetitive behaviours. And finally, post-traumatic stress disorder can be developed after experiencing a traumatic event (Association, 2021).

    Figure: Understanding Anxiety (Fulton, 2024).

    Common Symptoms and Their Impact on Daily Life

    There are some common symptoms like physical, emotional and cognitive symptoms. Physical symptoms can be increased heart rate, sweating or muscle tension. Emotional tension can be persistent worry, fear or restlessness. The cognitive symptoms are difficulty concentrating, racing thoughts and constant overthinking (Miller, 2018). If those symptoms can be seen in a person, then it can be said that the person is suffering from anxiety. Their impact can be serious on daily lives. Anxiety can make daily life more challenging. Persistent anxiety can strain relationships with family, friends and colleagues. Continuous feelings of worry, fear and unease can lead to emotional depression and a lower quality of life.

    Figure: Generalised anxiety disorder (Otr/L, 2023)

    The Role of a Supporter or Mentor

    A good supporter or mentor is someone who is characterized by empathy, patience and understanding. They have good listening quality and they provide a safe space for the individuals to express their feelings. They are being reliable and consistent in their support. And they can significantly help the person who is struggling with anxiety (Hoy, 2016). So that they can feel more secure and less isolated. While offering support it’s very important to be careful of certain behaviour. A supporter should validate their feelings without minimizing their experiences. And they shouldn’t dismiss their anxiety just by saying just relax or get over it. This type of comments can be very frustrating or often unhelpful (Small and Vorgan, 2019). Dealing with someone who has anxiety needs special sensitivity and care. That can start by expressing concern in a non-judgmental way. For example, I’ve noticed you seem a bit down lately, this kind of statement can start a conversation which can give the person an opportunity to talk about his situation. The supporter needs to reassure them that they have the ability and interest to support that person.

    Figure: The role of a supporter (Simply Psychology, 2024).

    Practical Ways to Offer Help

    Active listening involves giving full attention to the person who is speaking. And in this period the listener should show the speaker empathy and validate their feelings. They should not interrupt and must reflect on what they hear. Simple breathing exercises like 4-7-8 techniques can help them with muscle relaxation and better mental health (Mogan, Elliott and Smith, 2015). The supporter must help them to set achievable goals for the betterment of their mental health. They can set a daily routine for their self-care and relaxation. And creating progress in their routine will boost their confidence and sense of control.

    Figure: Helping others with anxiety (group or, 2024)

    Encouraging Professional Help

    It’s very important to understand signs that professional help may be necessary. If the person’s anxiety is persistent or if they express feelings of hopelessness, it’s time to encourage them to seek professional support. Discussing for therapy of medication can be tricky. First, express concern and support by saying something nice. This can trigger the concern or need for a therapist. If medication is necessary then reassure them that it’s a common and effective treatment option. That can help them a lot (Allan, 2021). Resources for professional help can be provided. That will make their life much easier. Starting with a primary care physician. Online options are also much more effective nowadays in terms of mental support. Many organizations offer hotlines and online chat services for instant support.

    Figure: professional help (MEd, 2023)

    Self-Care for Supporters

    Supporting someone with anxiety can be emotionally and mentally demanding. It’s very important to prioritize caregivers’ self-care to maintain well-being. So that they can continue providing effective support. Self-care can help the caregiver’s emotional and mental energy to help others. Setting clear boundaries is very important to prevent burnout. Proper limits need to be established on time and emotional energy (Fitzpatrick, 2015). Communicate those boundaries respectfully. So that everyone gets clear while the caregiver is there to help. And never hesitate to seek help for yourself. Talking to a trusted friend, family member, mentor or therapist about the experience can provide much-needed relief and perspective. Taking steps to address own emotional needs can make sure to become a strong and effective supporter.

    Figure: self-care (4 simple self-care tips when you’re socially anxious – Deeper Conversations, 2023)

    Conclusion

    To understand and regulate anxiety, anyone must comprehend the symptoms and their causes. For help to better understand your anxiety, you can call the No Panic helpline every day between 10am and 10pm, on 0300 7729844. A person may also be able to tell if there is a need for help from a doctor. It is important for those who have anxiety disorders to always remember that asking for assistance shows how strong they are. Among other things, a group of people showing kindness and passion can create a resilient community.

    References

    4 simple self-care tips when you’re socially anxious – Deeper Conversations (2023). https://deeperconvos.com/social-anxiety-self-care/.

    Allan, R. (2021) How to Help Someone with Anxiety: A Practical Handbook.

    Association, A.P. (2021) Diagnostic and Statistical Manual of Mental Disorders (DSM-5). American Psychiatric Publishing.

    Fitzpatrick, C. (2015) A short introduction to helping young people manage anxiety. Jessica Kingsley Publishers.

    Freeston, M. and Meares, K. (2015) Overcoming Worry and Generalised Anxiety Disorder, 2nd edition: A self-help guide using cognitive behavioural techniques. Hachette UK.

    Fulton, S. (2024) Understanding anxiety: symptoms, management, and treatment options. https://anytimecounselling.com.au/understanding-anxiety-symptoms-management-and-treatment-options/.

    Gaynor, K. (2016) Protecting mental health.

    grouport (2024) Embracing Community Support: The role and impact of anxiety Support Groups | Grouport Journal. https://www.grouporttherapy.com/blog/anxiety-support-groups.

    Hoy, W.G. (2016) Bereavement groups and the role of social support: Integrating Theory, Research, and Practice. Routledge.

    Kawa, K. (2019) What happens when someone has anxiety? Greenhaven Publishing LLC.

    MEd, S.L. (2023) How to help someone with anxiety. https://www.verywellmind.com/how-to-help-someone-with-anxiety-5089005.

    Miller, A. (2018) The Anti-Anxiety Diet: A Whole Body Program to Stop Racing Thoughts, Banish Worry and Live Panic-Free. Simon and Schuster.

    Mogan, C., Elliott, C.H. and Smith, L.L. (2015) Overcoming Anxiety for Dummies – Australia / NZ. John Wiley & Sons.

    Otr/L, S.B. (2023) Anxiety and anxiety disorder symptoms. https://www.verywellhealth.com/anxiety-symptoms-5086955.

    Simply Psychology (2024) A study of social anxiety and perceived social support. https://www.simplypsychology.org/social-anxiety-and-perceived-social-support.html. Small, G., MD and Vorgan, G. (2019) The Small Guide to Anxiety. Humanix Books.

  • The Prevalence of Anxiety Among Students: Statistics and Insights

    By Adil Sethi, Content Team academic

    Stress and anxiety have become very common among students, which unfortunately influences academic, affective, and interpersonal life. As students experience higher demands in school, social life, and their future careers, students need to recognize and control anxiety to do well in school and life. Stress and anxiety refer to the feelings that one gets when he or she feels pressured and or worried and may include factors such as a more than normal heart rate. The problem is that FOMO – Fear Of Missing Out, and the presence of fear impact the lives of individuals including students. This piece will explore the impact of stress and anxiety disorders focusing on the students, then types of anxiety disorders, causes and signs of it and at last this piece will shed light on treatment options and effective strategies to manage stress and anxiety.

    Impact of Stress and Anxiety

    Work and academic stress can affect life through sleep loss, inattention, and poor decisions. Anxiety disorders bring about physical sicknesses such as hypertension and a weakened immune system. Hypertension and chronic stress can cause abusive behavior or unresponsiveness to people’s needs, poor performance at work and school, and even poor general health.

    Types of Anxiety Disorders

    Generalized Anxiety Disorder (GAD): Students who suffer from GAD are preoccupied with daily issues such as tests, courtship, and occupation, among others. These can translate to problems focusing, sleeping problems, and other somatic complaints, including headaches and muscle tension.

    Panic Disorder: This is manifested in brief but clearly imposed and intense forms of fear, which include panic attacks. These can be disabling; for instance, a student may be having heart palpitations, shortness of breath, and dizziness that can make the student miss or drop out of classes and or isolate oneself from society.

    Social Anxiety Disorder: It relates to an individual’s extreme fear of being evaluated or of being laughed at in front of his or her peers in situations like presenting an idea in a class or a meeting. Such outcomes include isolation from other people, thus affecting academic performance and social life.

    Specific Phobias: These are serious, senseless phobias of specific objects, situations, or events, such as speaking in public, being high up, or being around animals, that can restrict a student’s practice and engagement.

    Obsessive-Compulsive Disorder (OCD): Children with OCD can be preoccupied with certain thoughts or images they cannot get out of their head; they may do rituals in an attempt to ward off their worst fears and spend lots of time; usually a lot of the day doing these obsessions and compulsions.

    Post-Traumatic Stress Disorder (PTSD): Sometimes students suffer from traumatic events, so there are flashbacks, severe anxiety, and avoiding places and situations associated with traumatic events.

    Causes and Signs of Stress and Anxiety

    Genetic predisposition: One may have anxiety if they have had previous family members diagnosed with anxiety.

    Stressful life events: Stress coming from academic work, monetary worries, and social stressors are some of the causes and signs of stress and anxiety.

    Personality traits: Students who are perfectionists or highly sensitive tend to be more anxious than others due to certain inherited features.

    Health conditions: One can get anxiety as a result of chronic diseases or hormonal disorders or when an existing anxiety is aggravated.

    Statistics on Student Health Anxiety

    • According to the National Institute of Mental Health (NIMH), about 31.9% of adolescents aged 13-18 have experienced an anxiety disorder, with a higher prevalence in females (38.0%) compared to males (26.1%)​.
    • Another APA study showed that over 60 % of college students present the features of at least one mental health disorder, including anxiety.
    • Research indicates that 36.5% of US college students acknowledge stress as a major cause of poor performance among students being excluded. 29.5% of respondents pointed out anxiety as a factor that has influenced their response to the COVID-19 vaccination program.

    Symptoms of Anxiety

    Physical: Palpitation, sweating, headache, gastrointestinal upsets and tiredness are some symptoms of anxiety.

    Emotional: Abnormal and excessive thoughts of danger, fearfulness, irritability, and portentousness.

    Behavioral: Missed class, avoid situations that make them anxious and restless, and they find it hard to concentrate on their studies.

    Impact on Student Life

    Anxiety disorders can greatly affect students by creating poor academic performance and absenteeism while affecting interpersonal relationships and personal health, compromising aspects such as insomnia and digestive system problems. It might also prevent other social and extra-curricular activities, thus adopting an isolated lifestyle with a low quality of life.

    Treatment and Management of Student Health Anxiety

    Therapy: Cognitive behavioral therapy (CBT) is effective in the management of anxiety as the major goal is to help the students alter the way they think. Another treatment type is called exposure therapy, and this is the kind of CBT that allows a student to be exposed to fears and reduce them without any problem.

    Medication: Anti-depressants and anti-anxiety tablets can be taken to prevent the symptoms from showing up, but only under the doctor’s recommendation.

    Lifestyle Changes: Moderate exercise, adhering to correct nutrition, obtaining enough sleep, and relaxation procedures such as meditation and yoga lower the level of anxiety significantly.

    Support Systems: Discussing with peers or kin or joining a group of similar people can help one gain emotional support and advice.

    Self-Help Strategies For Anxiety Disorders

    Mindfulness and Meditation: Angelic activities that include ways of comforting and reducing stress levels.

    Time Management: With the help of correct scheduling and planning, one can cope with academic requirements and have feasible goals.

    Healthy Lifestyle: Practicing healthy eating, exercising, and making sure they get enough rest.

    Avoiding Stimulants: It has also been discovered that avoidance of caffeine as well as alcohol can assist in controlling anxiety.

    Effective Strategies for Students to Reduce Anxiety Symptoms

    1. Mindfulness and meditation can assist in bringing the mind to be more reasonable, overcoming the worried state. Headspace and Calm are two examples of apps that have special sections dedicated to students.
    2. Today, exercise in the form of jogging, yoga, or even a brisk walk can reduce stress levels by up to thirty percent due to the production of endorphins.
    3. Dieting and sufficient intake of water have positive effects on stressful conditions, and being energetic would help to face stressors.

    Another valuable competency is time management; using a planner or an app to allocate tasks and set due dates helps avoid bringing tasks to the last minute and stress connected with it. Moreover, it is also important to sleep enough since a fresh mind copes with stress more effectively. Finally, people may turn to their friends, family, or counselors for support, which can help to alleviate unpleasant emotions and give suggestions. Thus, the specified habits should be taken in order to build a healthier life that would be free from stress.

    Conclusion

    Anxiety is not a terminal illness but can be treated effectively with the use of therapy and changes in one’s lifestyle. If a student and or his close ones are struggling with anxiety, they can call the No Panic helpline on 0300 7729844, discuss the problem, and receive needed assistance. The helpline is open every day between 10am and 10pm. There are more helpful resources on our website.

    Sources Used

    https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

    https://www.apa.org/monitor/2022/10/mental-health-campus-care#:~:text=URL%3A%20https%3A%2F%2Fwww.apa.org%2Fmonitor%2F2022%2F10%2Fmental,100

    https://www.nimh.nih.gov/health/statistics/any-anxiety-disorder

  • Anxiety in Conflicts and Disputes

    By Wayne Senior, Content Team Co-ordinator

    There are different types of dispute. You may be in conflict with a member or more than one member of your family. Perhaps you are in conflict with the neighbours. You may be in a legal dispute, perhaps an industrial dispute with your employer. Perhaps you want to see more of your children. All these conflict situations can be difficult to handle, even if you do not usually have anxiety.

    In conflicts there can be heated arguments. Arguments can cause you to feel a physical tension in the moment. This is your body going into fight or flight mode, preparing for imminent danger. This can happen even if you are not in physical danger. Raised voices can be a trigger.

    After an argument, you may continue to feel anxious as you go over the situation in your mind. It is natural to reflect on arguments, but try to avoid overthinking about them, as the more you think about them – the more your anxiety may distort them to make the situation appear worse.

    Individual arguments are short-term, but there can be a long-term pattern of arguments. More serious disputes can last for months or years. They can be complicated. The pressure is not momentary. There can be a greater sense of anticipation as the dispute moves towards the next step.

    The intensity of disputes means they can take over your mind. You can think about them for hours every day, planning what you are going to say, anticipating what may be said against you and how you will respond. Too much thinking can be unhealthy. It can exhaust your mind. Rather than feeling a greater sense of clarity, you can feel increasingly overwhelmed.

    As serious as the dispute may be, the most important thing is that you do not let it take over your life. It is just a part of your life at that time. It is not the whole of you. Thinking about it this way might help you to manage the dispute better, as your mind may be clearer and you may have more mental energy. Make time for yourself. Allocate time when you aim not to spend so much as a second thinking about the dispute.

    You may be wondering if No Panic can support you with your conflict or dispute. We can support you with your anxiety. We can listen to you tell us about the situation, but we are unlikely to be able to advise on the specifics of the situation. As a self-help charity, our focus is on helping you manage your anxiety around the situation, and helping you to think things through in a way that is rational, rather than a way that is driven by your anxiety.

    If a conflict or dispute has been resolved but your anxiety around it is lingering, our CBT-Focused Mentoring services can help you make progress with getting your mind to think as it did before your anxiety increased. Whether you are anxious during a dispute or after, you can call our helpline for emotional and practical support with your anxiety, every day between 10am and 10pm on 0300 7729844.

  • Welcome

    Welcome to the No Panic Blog. We hope you find content here which helps you manage your anxiety, or provides you with a better understanding of anxiety.

    This blog features posts by guest contributors, who may share their experiences and perspectives. The advice they provide may differ from advice offered by No Panic.

    Click here if you would like to provide content for No Panic.

  • Intrusive Thoughts: Their Role in Anxiety and Tips to Cope

    by Fiammetta Gianni, Mindless Mag

    CW: The following article includes descriptions of intrusive thoughts.

    Intrusive or Impulsive?

    “My intrusive thoughts won” is a very common phrase on social media, especially on TikTok.

    Popular creators and one-hit wonders alike have entire videos about so-called “intrusive thoughts”, that range from cutting their hair at 3am to touching hot plates they know they shouldn’t.

    These are impulsive thoughts. While they do sound similar, there are very clear differences: impulsive thoughts are ideas that appear in a person’s head as intense and strong urges to act in ways that are considered taboo. People may feel shocked or amused by these thoughts, and they may even act on them.

    These are not graphic scenarios of things a person doesn’t want to happen, and they are not repetitive thoughts around your loved ones plotting against you or that something is going to happen to them with no evidence.

    These kinds of thoughts can leave a person feeling distressed and anxiety-ridden for hours or even days at a time. I have personally struggled with them for most of my life, and I feel that they are not spoken about enough.

    What Are Intrusive Thoughts?

    As mentioned, intrusive thoughts are different as they are always unwanted. The subject matter varies, but they are unwanted, repetitive thoughts that can appear in our heads without warning and can cause severe distress.

    The key aspects of these thoughts are the repetitiveness of them and the fact that they do not align with the person’s real thoughts and feelings. This is the main ingredient, and it causes people to feel guilt or excessive introspection, as if trying to decide if they really feel those things.

    The obsessive and compulsive nature of these thoughts are a core part of OCD (obsessive-compulsive disorder), so much so that they give it their name.

    They can also be part of General Anxiety Disorder (GAD) and Post-Traumatic Stress Disorder (PTSD). They may also happen in response to hormone changes, for instance after a person gives birth.

    Categories of Intrusive Thoughts

    Not all intrusive thoughts are made the same way. There are as many different stressors as there are people in the world, but generally they are split into 5 categories:

    1. Health

       Thoughts of worry about themselves or loved ones getting sick or dying with no evidence.
    2. Religion

      Thoughts about trauma related to religion, or if you are a believer, you may find yourself thinking about disrespecting your own place of worship.
    3. Sex/Sexuality

      Some of the most confusing and debilitating, these can be memories of unwanted sexual contact or confusing thoughts about your own sexuality.
    4. Aggression

      Alongside the sexual intrusive thoughts, these are the ones that are the scariest. They may include feelings of hurting your loved ones even when you have no desire to.
    5. Social Taboos

       I find these to be the most confusing ones, and they are the most impulsive thoughts. Often things like starting to shout obscenities in public or pour a drink on someone for no real reason.

    I have had a combination of all of them at least a few times, and I find that besides the thought itself, even thinking about telling anyone is the worst part of it. The anxiety of potentially being told to just shake them off is often too much to bear.

    A lot of people have these thoughts and can shrug them off. However, if they are so repetitive, they interrupt your day to day life, as is often the case in my own experience, you should know that specific help does exist. So, what can be done?

    Coping with Intrusive Thoughts

    This is some advice I have gathered from living with them for some time and having a solid support system around me. Some are more anecdotal and some are suggested in blogs, feel free to take what works and forget what doesn’t!

    • Firstly, don’t not suppress the thought. It’s easy to act like the thought wasn’t there in the first place out of fear for what it means for you as a person. Have a glass of water and remind yourself that you are not your thoughts, especially not those that you find distressing.
    • Secondly, it’s important to distinguish between thought and reality. A little reality check can be very useful in the second part of reacting to an intrusive thought. This can be through calling a friend and asking them to reassure you about things, petting your dog, drawing a small doodle on some paper.
    • Finally, think about the situation(s) that triggered the thought. Is it what someone said in a conversation? Did you read something online? Is it something you can control or is it something you have to take a step back from? Asking yourself these questions can help to ground you even more by taking steps to be back in the moment.

    I still have intrusive thoughts some of the time, but I can deal with them a lot better thanks to these tips in grounding myself, and I hope you will find them helpful too.

    If these steps aren’t helpful, talking it out in therapy is an excellent way to find constructive ways to deal with these thoughts. They might recommend Cognitive Behavioural Therapy or medication. It’s a scary step, but one that will help in the long run.

    In conclusion, intrusive thoughts are repetitive, unwanted thoughts that are distressing, and are a core feature of OCD among other anxiety disorders. They can range in categories that include aggression, health and unwanted sexual memories or thoughts. Some ways to cope include grounding yourself in the present moment and potentially talking to a therapist. I hope this article has helped those of you struggling, you are not alone, and you are not your thoughts.

  • What are Panic Attacks?

    by Harmony Wilde, Mindless Mag

    Panic attacks are when you feel a sudden urge of fear and intense anxiety. They come along with physical effects such as:

    • – Racing heart
    • – Sweating
    • – Chest tightness/pain
    • – Tingling and numbness across body
    • – Difficulty breathing
    • – Nausea
    • – Dizziness

    When experiencing your first panic attack, it can be very confusing and scary; that’s why it’s important to know and understand the symptoms. Learning to deal with panic attacks is a good way to control them better and to try and shorten the amount of time they can go on for (the average time is 5-30 minutes). Here are some ways to try and calm panic attacks:

    • – Recognise you are having one
    • – Breathing exercises
    • – Look around and find 5 things you can see, and 5 things you can feel
    • – Be around a loved one
    • – Get some fresh air
    • – Putting wrists in cold water can reduce the anxiety you are feeling

    If you are experiencing panic attacks on a regular basis, it would be best to see a GP to look at treatment, such as therapy or certain medications. Lifestyle choices can massively affect anxiety and panic attacks, therefore improving the way you live your life can soothe panic. This can be done by eating regular meals, getting enough exercise, seeing family and friends, limiting your caffeine intake and overall trying to be healthier.

    Many people mistake their panic attack for something a lot more serious such as a heart attack, due to some of the symptoms being similar such as an increased heart rate and chest pains. Once the idea of having a heart attack is in someone’s head, this increases their anxiety even more, making the panic attack symptoms worsen and lengthen the time. It is not uncommon for someone to take themselves to A&E or ring an ambulance when experiencing a panic attack, as they think they are in extreme danger; this is how scary they can be.

    Panic Disorder and Anxiety

    Panic disorder is when someone has recurring panic attacks, usually for no reason. They also have feelings of anxiety and panic regularly when they do not usually have a reason to be anxious, which can be distressing. Seeing a GP is the best option when experiencing these feelings, where they may also carry out physical examinations to ensure to rule out any other possible conditions which are causing symptoms. You may be diagnosed with panic disorder if you have unexpected panic attacks that continue for over a month. Treatment for panic disorder are therapy and medication. 

    Anxiety can be a completely normal response to certain situations, such as public speaking or a job interview. However, it can become a problem when feelings of anxiety start to affect everyday life which can massively affect someone’s quality of life. Anxiety is one of the most common mental health issues among the world, with it having mental and physical symptoms for the disorder. Talking to a GP and getting the correct diagnosis is the best way forward when dealing with anxiety, which can then lead to getting the right medication or treatment.

    What is the Difference between a Panic Attack and an Anxiety Attack?

    Although both cause a fast heart rate, harder breathing and distress, they do differ in severity and the cause. Panic attacks are a lot more intense and can be without any trigger, whereas on the other hand anxiety attacks are a response to a threat to a perceived threat. Both are just as horrible as one another and should be taken seriously, therefore if you are experiencing any symptoms you should look for help.

  • My Experience of Anxiety: My Brother

    by Meghan Gamble, Mindless Mag

    Meet my brother, Callum. Callum is 25 years old, he owns his own web accessibility consultancy business and has written a book. He is also autistic and has dealt with anxiety, depression, and the highs and lows of his condition for most of his life. eighteen-year-old Callum would have never believed the position that he is in now. Life has not been easy for him, however, with his strength and determination, he has managed to conquer the anxieties that once held him back. This article will reveal how Callum overcame his struggles and how you can do the same!

    Definitions 

    Firstly, it is essential to delve into some critical definitions that will be mentioned throughout the article. One important definition is autism. 

    According to the National Autistic Society, autism is a lifelong developmental disability which affects how people communicate and interact with the world. Autism is a spectrum condition that affects people in different ways. Some difficulties that autistic people may share are social communication and social interaction challenges, repetitive and restrictive behaviour, over-or under-sensitivity to light, sound, taste or touch, highly focused interests or hobbies, extreme anxiety, meltdowns, and shutdowns. Like all people, all autistic people are different and have their individual strengths and challenges. 

    Another important definition, which is the key to this article, is anxiety. According to the American Psychological Association, anxiety is an emotion characterised by feelings of tension, worried thoughts, and physical changes like increased blood pressure. Physical symptoms that an individual with anxiety may endure include sweating, trembling, dizziness, or a rapid heartbeat. Anxiety is considered a future-oriented, long-acting response broadly focused on a diffuse threat. 

    Statistics for anxiety range from 6 in 100 people being diagnosed with anxiety in the UK and over 8 million people experiencing an anxiety disorder at any time. 

    These statistics show that having anxiety is not a rare phenomenon and that millions of people will suffer every day because of the worrying thoughts that take over their lives. 

    Callum’s story 

    Callum recalls that he was told by our nan that he worries too much. As an individual not from my nan’s generation, this may sound very shallow and outdated, however, it was enough for Callum to gather the determination to get rid of excessive amounts of worry and anxiety. Because of this minor yet impactful statement from our nan, Callum has immersed himself on a self-development journey for years. Some things have worked, and others haven’t, however, the ups and downs have turned into growth for Callum. This is important because this is what life is about – the ups and downs, setbacks and achievements, making us stronger as people. 

    Below are several ways in which Callum struggled and found himself in a state of anxiety and how he overcame this and learnt to deal with the emotion. 

    When Callum began working after he completed university, he felt anxious every day. Callum recalled that he felt massive pressure from people to reply to queries and emails immediately. He found it particularly hard to do this because his autism means he has slower processing and can’t get to grips with what people are asking of him straight away. As a result, all the words would jumble up on the screen and he would send himself into a state of anxiety. The change he made to conquer something affecting his daily life was to take his time to reply to people consciously. He sat back, took a deep breath, and thought about what his following actions would be. By allowing himself to take the time to reply to people, he would formulate answers to the emails between tasks that he was working on. Callum saw that this eliminated the pressure he had previously felt. Whether you are autistic or not and find yourself in a similar situation to Callum by feeling enormous amounts of pressure from people to get something done in your work life, it is vital to put your needs and mental health first. The people pressuring you may have to wait an extra hour or two, but if you can do the job to your full potential in this extra time, then it will benefit all involved. 

    Callum had anxiety about his social life, which I’m sure is something we all can relate to. Being autistic, Callum found it challenging to process what people were saying to him and read the emotions on their faces or their body language. He also had anxiety about how other people perceived him – he tried to change his voice, so it sounded deeper and was perceived as more masculine. He tried to change his posture to look taller and more confident. However, he realised this made him more awkward than before! 

    Callum discovered that by going through this experience, he should leave it up to other people to decide whether they wanted to be friends with him or not. He accepted that he didn’t have to change anything to get people to like him. Ultimately, getting people to like you is out of your control. Let people think what they want to believe, and the right people will gravitate towards you. These people are often your true friends, which is worth more than trying to get everyone to like you. Callum developed this mindset by teaching himself to have an open mind, which got rid of much of his anxiety.  

    Here is an important quote recommended by Callum: 

    “Nothing that is faced can be changed, but nothing can be changed until it’s faced”.

  • Ways to Manage, Spot the Signs and Work Through Anxiety and Panic

    by Eve McFarlane Salvo, Mindless Mag

    Anxiety is often overwhelming, even just to think about. This is why it can be helpful to break it down into stages to better understand ways to combat each type. There are various simple tips and tricks that anyone can incorporate into their life when it comes to management, spotting the signs and working through the peak of anxiety and panic attacks. 

    We are all unique individuals with different minds and this naturally requires different solutions. However, as someone who has experienced anxiety and panic attacks for ten years, I have been able to speak to other anxiety sufferers and professionals along the way, as well as discovering for myself which techniques can really help to make a difference for me and might work just as well for you…

    Managing anxiety

    As humans, our minds and emotions are complex and can often be difficult to navigate. That is why speaking to someone about how we feel is so beneficial when it comes to gaining clarity and most importantly support. The person you choose to speak to might not have a medical or psychological degree; they might just be a friend, a neighbour or a family member. Despite not needing qualifications, it is important that they meet the one requirement of being there to listen to you and to help you to feel supported. If you feel like you need that person to speak to, please do not hesitate to contact No Panic here, who want to help and support you. 

    Balance and routine can also improve your mental wellbeing by providing you with stability and that sense of security. Have you ever heard that physical exercise could help your mental health? Numerous times, if I were to take a guess. The reality is that there does lie truth behind this statement. This does not mean that you need to go out tomorrow and invest in new trainers or start the day with a nice and early 10k run. Exercise looks different for everyone, so even just a 5-10 minute stroll can help you by providing you with a change of environment which in turn can help to clear your headspace. 

    Spotting the signs of anxiety 

    Sometimes anxiety manifests in psychological or even physical symptoms. These signs can sometimes be the beginnings of a panic attack or an episode of heightened anxiety. That is why it can be worthwhile taking the time to consider how anxiety presents itself for you, so that you are able to recognise the signs. For me personally, one of the initial tell-tale signs I experience is that I struggle to breathe. Now you may immediately put ‘struggling to breath’ and ‘anxiety’ together and come to the logical conclusion that breathing exercises would be the answer. However, despite breathing exercises working great for some, as an asthmatic, I have found that placing focus on my breathing to be problematic. 

    One exercise that I have found that works effectively for me, is grounding. All it entails is some mindfulness, through the idea of you making yourself aware of your surroundings and finding focal points. Reminding yourself that you are in a safe place and taking note of the different textures, colours, patterns and even smells around you, can help to relax your mind when you feel a wave of panic beginning. Instead of feeling as if the world is collapsing,, by doing this you can help your brain to realise that this is not the case. 

    Another useful technique is a relaxation exercise, which involves you clenching then relaxing each part of your body to relieve tension. Lying down or sitting with your back straight and feet on the floor, you begin by clenching and relaxing your toes and then moving up your entire body. This gives your mind something to focus on whilst providing relief to help relax your body. 

    Working through anxiety and panic

    An episode of extreme anxiety or a panic attack can often create even more anxiety and panic. That is why it is so important to experiment with different methods to discover what works best for you. When I am having a panic attack, I have found that the worst thing I can do for myself is to stay sitting or lying down. By getting up and pacing through the attack, I can regulate my breathing and not get stuck in the peak of my anxiety. 

    It can also be very helpful to remind yourself that it will pass. As unpleasant as the moment might be, it will not be forever and so reassuring yourself of this can help you to feel calmer. Other suggestions include repeating a mantra (a word, phrase or sound) that enables you to take your mind off the panic or picturing yourself in your happy place and imagining its peaceful surroundings.

    Overall

    There are lots of really useful techniques out there that can help you to manage and control anxiety and panic. As someone who was adamant that none of them would work for me and that I could not be helped, I can now say with certainty that there are steps all of us can take to help ourselves. It is just about learning to understand your own body’s response to anxiety and finding the right methods that work best for you. 

    The most important thing to remember is to be kind to yourself. Life is already full of external pressures, worries and anxieties. So being a friend to yourself by treating yourself with kindness and taking the time to discover what can help you can be a journey, but one undoubtedly worth taking.

  • Anxiety and I: Measuring Your Effort

    by Ellie Dixon, Mindless Mag

    My past

    Anxiety and I have been close friends since childhood. She was the type of friend who would always be there for me. She would constantly be squeezing my chest, buzzing in my ear, or laying in the pit of my stomach. As I said, she was always there. However, the older I got, the more I realised just how much of a hold anxiety had over me, and I started to question whether our relationship was as healthy as I always thought it was. 

    Growing up, the type of anxiety I experienced most often was social anxiety, often accompanied by her overachieving cousin, performance anxiety. I chalked this up as the reason for my lack of participation during my education. I was in constant anticipation of an unexpected call from the teacher, a nasty comment from the nearest bully, or the expectation to ‘do your best’ on the next piece of homework.

    I would always take the phrase ‘do your best’ very literally growing up. To the point where, if I had not tried my absolute hardest to achieve excellence, I would feel like I had failed. I carried this perfectionistic mindset into adulthood, and I struggle to let go of it even now.

    “My best was never achievable because I always felt like I could do better… If I missed a question on a test, well maybe I didn’t study hard enough. Maybe I did not truly do my best. I could have done better.”

    My present

    This mentality haunted me during my university years. The overwhelming feeling of guilt I would experience when I did not reach the grade I wanted, when a project did not turn out the way I had envisioned, or when I walked away from a new social situation I was determined to participate in. I would put in so much effort and energy, but if things did not turn out the best possible way, I would convince myself I had failed.

    It did not take long for this approach to burn me out. The crushing stress and anxiety it had given me, dissolved any passion I had left for my work.

    I remember my graduation day, walking across the stage and receiving my certificate. I remember returning to my seat, looking down at this piece of paper, and thinking, “is this it? All the effort, anxiety, and tears were for this £28,500 worth of paper?” At that moment, I genuinely could not understand why I had put myself through it, I could not see the worth of the experience, but I realise now, I was looking at it all wrong.

    I recently came across a self-help book entitled You Will Get Through This Night by Daniel Howell. The book is promoted as a practical mental health guide, focusing on the basic understanding of mental health. One quote in particular stood out to me as it changed my entire perspective of my university experience.

    “Measure yourself by your effort, not your achievements.”

    Upon reading this, I realised I had been comparing the effort I had put into obtaining my degree and the achievement of receiving the degree itself. I was expecting the two to feel like equals which is simply not the case.

    While everyone else was congratulating me on obtaining my degree, I felt as if it should have meant more to me than it did. Everyone else did not experience the years of struggle like I did, the sleepless nights, or the panic attack like I did. They only saw the achievement.

    There are many smaller achievements I would not have gained if I did not put such a significant amount of effort into my university experience. I would not have learnt vital digital skills which I can take into my future career, I would not have learnt to be comfortable in my own company, and I would not have learnt how to cook and develop healthy eating habits.

    Using this new mindset, I was able to flip my perspective of failure, and the anxiety I had about giving the perfect performance became a lot softer. I recognise now, even if I never reach the key achievement, I will still achieve something for my efforts, whether it be a new skill, a new friend, or a new mindset. The smaller achievements are still achievements. 

    My future

    Predicting the future of my mindset is not something I can realistically do. I still have so much to learn about myself and my mental health. After all, improvement does not happen overnight. Gaining a new and positive mindset can be enlightening, but you must be willing and able to work to maintain it. To do this, we must accept we often will not have the energy for this every day.

    “If we know what our best is, if we have a glimpse of what our best feels like and the effort that goes into that, and we are always trying to meet that, then that’s unrealistic because our best is different every single day. Our bodies and our minds are different every single day.” 

    If I want to nurture my mind and help it grow, I need to be able to set limits with anxiety so we can develop a healthier friendship. Even though anxiety has her faults, I know she can be a good friend. She helps keep me safe and alerts me of danger. I must learn to appreciate that about her.To me, it is not about getting rid of my anxieties altogether, but learning how I can exist with them by setting boundaries and acknowledging my negative outlooks, this is why I often personify anxiety. It helps me to distance myself and think critically about the way she makes me feel. This approach may not work for everyone, but it works for me. This is why finding a mindset that works for you is so important.

  • Six tips to overcome feelings of anxiety when attending social events.

    By Ruth Cooper-Dickson, No Panic Patron.

    In my last blog post, I shared tips employers could put into action to reduce people feeling anxious when attending work socials or networking events. I  thought I would follow this up with some tips that you might find useful to adopt if you find yourself feeling anxious before going to a social event with friends, family or with work. I have definitely found myself struggling at larger events after the pandemic, so these strategies have been useful for me.

    Many people occasionally worry about social situations, but some of us can feel overly worried, before, during and after them. This can be social anxiety or social phobia, which is a long term and overwhelming fear of social situations. If you feel that your social anxiety is affecting your everyday activities, self-confidence, relationships, work, or school life it is important you speak to someone to get help and support. You can call the No Panic helpline or speak to your GP. Social anxiety is a common problem you shouldn’t have to suffer alone. Your GP will be able to put you at ease and share treatments that might help you deal with the symptoms you experience.

    1. Take something familiar with you.

    I always take crystals, whether you believe they have healing properties or not I take them with me because they are small, comforting to hold and discreet. It’s rare I go anywhere without one on my person. I like how they feel in my pocket and with my ADHD they help to stop me from fidgeting. Find something that you can keep with you which will help you feel more grounded.

    • Wear clothing which makes you feel confident and comfortable.

    Choose what you’re going to wear to your event a day or two in advance. It should be something that makes you feel confident and is also comfortable. Enclothed cognition is a psychology term which refers to how clothing can have a systematic influence on the wearer’s psychological process. You might find wearing your favourite red jacket makes you bold and confident, even if you don’t necessarily feel it on the inside. Or your favourite band t-shirt is an expression of the music you listen to and your identity, attaching positive memories such as being at a gig with friends.

    • Have a back-up plan.

    If you do feel panic or overwhelm ensure you know how to get home safely or a phrase you might have as an excuse if you want to leave early. A good plan is to let a friend know or someone you trust that you are heading to an event alone. Ask them to be on standby so if you panic you can text them, and get them to send you three things that are great about yourself for that positive reinforcement.

    • Remind yourself of why you are attending the event.

    Why are you going to the event? Is it you are keen to hear the speakers, interested in learning something new, are you there supporting a friend…remind yourself of the importance of why you are choosing to show-up! For me this is the one thing that can actually get me to the event in the first place before I can talk myself out of it.

    • Plan 2 or 3 topics you can talk about if you panic.

    Talking to people is the best approach, which I know sounds weird if you feel anxious. I always have a couple of topics ready to make me feel comfortable, for example a film I watched recently, what I enjoy doing outside of work, or a story about my puppy Maverick. I don’t always use them but it is helpful to know they are there.

    My advice would be to approach a small group of two or three people and simply be honest: “I’m so sorry to interrupt, it’s just that I don’t know anyone here and I was wondering if I could join your conversation?” It sounds horrifying but try and remember that people generally are human and that kind people WILL make you feel welcome. If they don’t, they are definitely not worth bothering with and this is on them and not you. I’ve also left events early where people are rude or it has been difficult to connect with individuals, I have learnt not to force those connections and waste my own time and energy.

    • Post event chill-out.

    Once you have managed the event and are back home, I always try to self-soothe to regulate my nervous system from the feelings of anxiety. If it was a loud event, I like to be quiet and often will take a bath in the dark. I put on my comfy safe clothes (like my pjs) and I might sit on the couch with my puppy or get in bed with a book. I find if I’m overstimulated it can make me really tired. Try to ensure you regulate yourself post event to dissipate all the stress hormones. If it was an event you weren’t particularly wanting to attend but had to go, for example a work situation, then congratulate yourself on getting through it, try not to overthink the event and know next time it will feel a little easier.

    I hope you find these tips useful. Know it can and it will get better.