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  • Morning Anxiety

    Morning Anxiety

    Many people find that their anxiety is at its worst in the mornings. Racing thoughts, panic symptoms and excessive worry can strike as soon as you wake up, even before you have set foot on the floor. If you can relate to this, please be reassured, you are not alone. Morning anxiety is very common.

    What causes morning anxiety?

    Here are some possible answers:

    • Studies have shown that the level of the “stress hormone, cortisol is quite often at its highest during the first hour of waking up.
    • After a night’s sleep, the blood sugar levels in our bodies are low, this can trigger anxiety. The body needs refueling. Little and often is a good tip, this keeps our sugar levels balanced.
    • Too much caffeine and sugar can increase anxiety symptoms. So be aware of what you consume first thing.
    • If you go to bed with anxious thoughts or lie awake worrying during the night, you are quite likely to wake up feeling stressed.
    What can you do to ease Morning anxiety?

    Here are a few suggestions:

    • Eat a healthy, well-balanced diet. Cutting out or reducing sugar, caffeine and processed foods. https://nopanic.org.uk/diet/
    • Limiting or cutting out alcohol.
    • Keeping a healthy sleep pattern. Going to bed and getting up at the same time each day really helps. https://nopanic.org.uk/sleep-anxiety/
    • Reducing anxious thoughts before bed. Keep a pad and pen next to the bed, write any worries down and promise yourself you will deal with them at a more appropriate time.
    • Use meditation, mindfulness or relaxation exercises to fall asleep. These techniques can also be used as soon as you wake up to lower any anxiety symptoms. https://nopanic.org.uk/a-moment-of-mindfulness-video/

    If you find your anxiety is affecting your everyday life and stopping you from living the way you should, maybe you need a bit more help or 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

  • Challenging Times

    Challenging Times

    Unfortunately, many of us are facing yet more challenging times with the lockdown still in place and COVID_19 the topic of conversation everywhere we go. A lot of people are finding it difficult to stay on top of things and their mental health is suffering in many ways. So while these unprecedented times are stopping us from doing many things, there are still lots of things that we can do to brighten our mood.

    1. Get outside. Whether it’s a walk or just a step out into the garden, you will benefit from getting some fresh air and a change of scenery.  Fresh air has been proven to help improve blood pressure and heart rate as well as strengthen the immune system.
    2. Exercise.  Exercise releases endorphins which are hormones that make us naturally feel good. It also increases our body temperature which can have a calming effect as well as burning off excess energy that can lead to anxiety.
    3. Take up a new hobby. Doing things you love keeps you motivated and enthusiastic, so why not take up something you’ve always wanted to do. Learn a new language or how to play an instrument. Take up cookery or art. The list is endless and the internet has a huge resource of ideas and lessons.
    4. Laugh and laugh again. Laughter has often been quoted as being the best medicine and with very good reason.  Nothing works quicker to bring your mind and body back into balance than a good laugh! Laughter relieves physical tension and stress lifting your mood in minutes, so put on a funny film or listen to a comical podcast.
    5. Connect. Luckily we can still meet up with friends and family virtually with the luxury of video calling. A good old catch up can’t be beaten. Now is perhaps the perfect time to also join new groups and meet new people. 
    6. Dance and sing. Let your hair down and move to the beat. Dancing and singing along to uplifting music lifts your mood while burning off, not only calories but also the stress hormone, cortisol.
    7. Declutter. Life is stressful enough at the moment without having to contend with having your home in turmoil too. Keeping our homes tidy and clean is good for youth health but also good for your mind. So clean out those junk drawers and messy cupboards. You can even sort out the toy cupboard and your wardrobes and donate unwanted items to charity. 
    8. Look after Number 1. Self-care is vital for your overall well-being and improves your life in many ways. Self-care is looking after your mental, emotional, and physical health and will mean different things to different people. Perhaps a bubble bath and home spa will be the thing for you or maybe curling up with a good book or box-set is your choice.  Whatever it is you prefer, do it and don’t feel guilty at all. 

    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

  • Take care of your body and mind, you live with them every day

    Take care of your body and mind, you live with them every day

    Unfortunately, many of us are facing yet more challenging times with a new lockdown now in place. A lot of people are finding it difficult to stay on top of things and that their mental health is suffering in many ways. So while these unprecedented times are stopping us from doing many things, there are still lots of things that we can do to brighten our mood.

    1. Get outside. Whether it’s a walk or just a step out into the garden, you will benefit from getting some fresh air and a change of scenery.  Fresh air has been proven to help improve blood pressure and heart rate as well as strengthen the immune system.
    2. Exercise.  Exercise releases endorphins which are hormones that make us naturally feel good. It also increases our body temperature which can have a calming effect as well as burning off excess energy that can lead to anxiety.
    3. Take up a new hobby. Doing things you love keeps you motivated and enthusiastic, so why not take up something you’ve always wanted to do. Learn a new language or how to play an instrument. Take up cookery or art. The list is endless and the internet has a huge resource of ideas and lessons.
    4. Laugh and laugh again. Laughter has often been quoted as being the best medicine and with very good reason.  Nothing works quicker to bring your mind and body back into balance than a good laugh! Laughter relieves physical tension and stress lifting your mood in minutes, so put on a funny film or listen to a comical podcast.
    5. Connect. Luckily we can still meet up with friends and family virtually with the luxury of video calling. A good old catch up can’t be beaten. Now is perhaps the perfect time to also join new groups and meet new people. 
    6. Dance and sing. Let your hair down and move to the beat. Dancing and singing along to uplifting music lifts your mood while burning off, not only calories but also the stress hormone, cortisol.
    7. Declutter. Life is stressful enough at the moment without having to contend with having your home in turmoil too. Keeping our homes tidy and clean is good for youth health but also good for your mind. So clean out those junk drawers and messy cupboards. You can even sort out the toy cupboard and your wardrobes and donate unwanted items to charity. 
    8. Look after Number 1. Self-care is vital for your overall well-being and improves your life in many ways. Self-care is looking after your mental, emotional, and physical health and will mean different things to different people. Perhaps a bubble bath and home spa will be the thing for you or maybe curling up with a good book or box-set is your choice.  Whatever it is you prefer, do it and don’t feel guilty at all. 

    Remember to take care of your body and mind, you live with them every day. 

  • How to Write a Self-Love Affirmation

    How to Write a Self-Love Affirmation

    The clean slate that comes with a new year can put enormous pressure. You get the feeling that you must fill the new pages with incredible adventures. The work on the “new and improved” version of yourself must start now. But what if you don’t have the energy? 

    Instead of getting comfortable with January blues or putting on your plate more changes than you can handle, focus on one thing. Give yourself a promise that you’ll start improving the single most important relationship in your life – the relationship with yourself. 

    Ralph Waldo Emerson once said, “Most of the shadows of this life are caused by our standing in our own sunshine.” He is right. If you don’t learn how to love yourself and be gentle with yourself, how can you expect to witness a change in others?

    Self-love is the foundation for happiness, positive changes, and better relationships. Learning how to appreciate, value, and love yourself is how you’ll open the door to a better life in this new year. 

    One of the most powerful tools for working on self-love is affirmations. Before you start your self-love journey, we want to equip you with tips on how to write a motivating self-love affirmation. 

    What is an Affirmation?

    An affirmation is a practice of self-empowerment and positive thinking. It is a carefully crafted statement that should be regularly repeated to one’s self to have an effect.

    The purpose of an affirmation is to oppose your negative self-talk. An affirmation can help you switch focus from negative thoughts about your bad qualities to your best traits. 

    The benefits of affirmations aren’t just theoretical.

     One study found that self-affirmation increases activity in the medial prefrontal cortex (MPFC) and posterior cingulate (PCC), areas of the brain connected to self-related processing. These areas are most likely to motivate positive changes regarding our self-portrayal. 

    What’s more, many publications show that affirmations have been used to successfully treat people with low self-esteem, depression, and other mental health conditions. 

    Considering that 85% of the world’s population are affected by low self-esteem, affirmation has been gaining more attention as a successful method for coping with it. 

    But what is a self-love affirmation?

    A self-love affirmation aims to strengthen your belief in your self-worth. It can focus on any aspect of yourself that provokes negative self-talk. 

    “Rather than giving in to negative thoughts, a self-love affirmation reprograms your mind. The consistently repeated affirmation teaches you to see yourself as a lovable person with great qualities who deserves to be happy,” shared Dorian  Martin, a psychologist, a writer at assignment writing services, and an advocate for self-love affirmations. 

    To test the power of self-love affirmations, you first need to write one. For that reason, we present to you some useful tips for writing your self-love affirmation.

    Start with “I am…”

    For an affirmation to take an effect, it needs to be in the form of your typical thoughts. You probably don’t refer to yourself in the third person in your stream of consciousness. When you think about yourself, it probably starts with “I am…”

    The affirmation needs to mimic your normal form of through. The mind is an impressionable creature of habit. So, you want to imbed your self-love affirmation among your thoughts.

    Writing in the present tense will make you believe that you ARE that person. Not that you will become it one day. The change needs to start now. 

    Don’t Start with “I need/want”

    The goal of affirmations is to cut the ties with wanting and needing and commit to real changes. If you start the affirmation with “I want” or “I need,” the whole process will lose the point.

    For expressing any type of future changes that you look forward to, change the wanting and needing for positive emotions. You can express such affirmation like this:

    • I am excited to….
    • I look forward to…

    Make it Short

    You want to live and breathe that affirmation. It should be your mantra throughout the day. Which is why you want to make it short. 

    Affirmations don’t necessarily need to be concise. However, a short affirmation is easier to remember. And you do want to remember it. 

    Write a sentence or two for starters. You can easily add things and make it longer with time.

    Write the Opposite of Your Common Negative Thoughts

    The hardest part of writing affirmation is finding what to write about. 

    Sadly, most people aren’t accustomed to praising themselves. So, when the moment comes to evoke self-love, we fall short of what to write about.

    But don’t worry. There is a method that can be the source of your good qualities. Take your most common negative thought and write the positive opposite. 

    Put in an affirmation what would you like to be that counteracts that negative belief.

    For example:

    • Negative thought: I am lost. I have no purpose.
    • Self-love affirmation: I am capable and cautious. I am exploring my options until I reach my dream life. 

    It’s all about the perspective. Stop saying to yourself that you are lost and that you have bad luck. Because that’s how you’ll look at the world. 

    Look in the Mirror

    If your negative self-talk primarily refers to your physical appearance, there’s a great method you can try out.

    Byron Katie, an American speaker and author wrote, “Do you want to meet the love of your life? Look in the mirror.” 

    We are all uniquely beautiful. People get so caught up with “ideal beauty” that they forget how beauty is in the eyes of the beholder.

    Instead of comparing yourself to others, look in the mirror and find something that you love about yourself. Something that makes you an original.  Then, write it down in your affirmation.

    Estelle Liotard, an editor and paper writing service reviews writer, shared her tip for writing self-love affirmations, “Put the spotlight on what you have and not what you think you don’t have. Learn how to value uniqueness and not wallow over the ever-changing perception of beauty.”

    Final Thoughts

    An affirmation isn’t a recipe for an instant result. It demands time and persistence. Once you create your affirmation, repeat it frequently. 

    You can put the affirmation somewhere you can see it. Remember that the change can’t happen without you. Show that you are ready to commit to your relationship with yourself. Write your self-love affirmation.

    Read more; https://nopanic.org.uk/affirmations/

  • Coping with anxiety about returning to an office environment

    Coping with anxiety about returning to an office environment

    As we remain hopeful that the third lockdown should be the final Covid-19 restriction of this extremity, workplaces are preparing for employees to return to the office following the easing of lockdown restrictions. Employees currently on furlough and those working from home since the initial lockdown announcement in March 2020 may be nervous about transitioning to an office environment and reuniting with staff. As working life quickly blends into home life, separating the two is likely to be challenging as the reopening of schools remains to be seen, drastically impacting the working life of parents.

    In addition to employee groups impartial about returning to an office environment, a fraction may be anticipating the days until they return to the office, with the remaining feeling anxious about changing settings. As the unprecedented events surrounding the pandemic rocks the boat of businesses across the globe, the working lives of employees are also experiencing uncertainty by the day. 

    Facing job uncertainty due to impact of Covid-19 

    As core industries are being forced to halt trading, employers have been left with no choice but to furlough staff. As even global players have reported record losses, feeling the brunt of the adverse economic effects posed by the coronavirus pandemic, many SMEs across the country struggle on the breadline, battling against the prospect of entering a Creditors’ Voluntary Liquidation, a voluntary company liquidation route. 

    As government support provides a lifeline to viable businesses, job uncertainty is likely to create anxiety in the lives of employees as the economy experiences unprecedented trading conditions. As many businesses close shop in the face of the coronavirus pandemic, resulting in substantial job losses, fighting the possibility of returning to no job is inevitably likely to make employees nervous and apprehensive.

    Maintaining a strong rapport with your employer can help encourage transparency and eliminate feelings of employment uncertainty. As the economic circumstances posed by Covid-19 threatens the viability of businesses across the country, experiencing such emotions are natural. By remaining in contact with colleagues, you can feel united and supported. 

    Working from home – Is it a long-term solution?

    If working from home works in your favour by helping you direct your focus towards your mental health and better balance work and home life, making the switch back to office working may trigger stress, upset and nerves. If working from the safety of your home is demonstrating greater productivity and personal satisfaction, others may likely be feeling a similar way. Sharing your thoughts on work-life flexibility with your employer and colleagues may encourage a shift in attitude and even allow your employer to arrive at a compromise if it is reasonable for you to work from home. 

    If flexible working is an effective way to promote your mental health, you can submit a request for flexible working formally or informally, depending on your statutory entitlement. If you submit a request for flexible working, this shows that you are serious about integrating flexibility into your working life. Check if your employer has a flexible working scheme already in place as this could speed up the process and help your request to be dealt with more efficiently. 

    If you are struggling to prepare for your return to office life, or even working life if you are on furlough, you can seek anxiety aids and recovery services to help with the transition. Befriending colleagues in the same position can help spark a conversation you can relate to, functioning as a coping mechanism. While acting alone can increase anxiety, coming to terms with the root of your nervousness can help you act proactively and pragmatically. 

    How can No Panic help?

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

  • How To Move Past A Quarter-Life Crisis

    How To Move Past A Quarter-Life Crisis

    While many people think their twenties are supposed to be the “best years of your life,” most twenty-somethings experience an immense amount of insecurity and uncertainty that would have them arguing the contrary. Your twenties are a turbulent time full of career leaps, new relationships, moving to new cities, and the pressures of unmet expectations for life post-studies, while often lacking in sleep and money. 

    Mental health issues often surface as a result of the constant stress and soul-searching, leading to a “quarter-life crisis” if unchecked. Follow the tips below to help you navigate these times with confidence.

    Communicate 

    When you’re struggling, it is easy to withdraw and feel like you are alone in your problems, but it is highly likely that you are not. Open up to peers about your stresses, and you’ll find that your problems are an almost universal experience. The key is to talk to people your age. It can be discouraging to discuss career and relationship struggles with people generations apart since they can’t always relate to the current situation. You might feel more comfortable opening up to a parent about personal issues, but so much has changed in the past few decades they may not be the best first option since their experience is often unrelatable.

    Limit Your Social Media

    “Comparison is the thief of all joy.” It’s true. Insecurity is a shared experience of your twenties,  and when you’re insecure you’ll probably look to others for inspiration, but social media is not the best place to start. On social media, we only see other’s best images and life’s highlights. It can be particularly damaging for mental health to – consciously or not – compare ourselves to peers. 

    Some best practices are to limit your overall social media use, remove influencers or peers you don’t keep in touch with from your feeds, and make a habit to not check your phone right before bed when you’re trying to unwind. Consider downloading an audiobook or meditation app to set a relaxing tone for the night.

    Foster Your Hobbies

    Many people focus on their careers and relationships in their twenties that they skimp on the activities that bring them joy. Set aside time to do things that make you happy and do them ideally without any goal or outcome in mind. If you’ve been far-removed from hobbies, try something new. Playfulness isn’t just for children, it’s fantastic for stress relief.

    Invest In Your Confidence

    The mid-late twenties is often like a “second puberty” where many start experiencing changes in their appearance that cause discomfort. Many may begin noticing their first fine line wrinkles, a creeping hairline, or weight that didn’t shed as easily as before. All of this contributes to the anxiety that time is escaping us. Now is the time to invest in things that will boost confidence. Whether it be quality skincare, a hair loss treatment such as finasteride, or finding clothes that fit your body well and make you feel good, it’s worth it for your self-esteem.

    Take A Break For Self-Care

    While it’s not always feasible to take a proper beach vacation to rejuvenate, there are ways you can incorporate a pause for self-care in everyday life. Even just prioritizing sleep and a work-life balance can do wonders. Other options are planning a staycation, getting a massage, or unplugging from devices for the weekend.

    Seek Community and Socialize

    It’s instinctual for many to isolate themselves when they don’t feel their best, but this is a prime time in your life to meet new people. This not only includes dating or making new friends, but also networking, volunteering, joining groups. There are so many apps and ways to get involved and connected with your community. It’s especially important to put yourself out there if you’ve moved to a new city. It may not be comfortable at first, but you’ll never know what you’re missing out on if you don’t try.

    Develop a Plan

    It’s always good for motivation to have something to work or look forward to. Concrete goals can help us emerge from a mindset of feeling lost. If you need help establishing your goals, it’s a good idea to journal about your ambitions and values and start with short term goals that are more tangible. Having a positive vision about your life will keep you focused through uncertainty.

    How can No Panic help?

    Although it’s not openly discussed, mental health issues are a completely normal part of life, especially when significant changes and decisions are involved. It should be encouraged to reach out for professional help if you are struggling. At No Panic we have a membership service that includes one-to-one and group therapy options that provides people with the skills they need to manage their condition and work towards recovery, enabling them to lead more fulfilled lives.

  • Coping with loneliness while working from home

    Coping with loneliness while working from home

    For many, the daily commute to and from the office established a fixed schedule and integrated physical exercise, promoting personal wellbeing and fitness. As the coronavirus pandemic interrupted corporate norms, opening the doors to flexibility and freedom to work from home, the impact on mental health has been mighty. As the shelter provided by your home is expected to represent comfort and safety, a fraction of the population may turn to their workplace for refuge. Workers are isolated from colleagues due to social distancing, making debates typically blooming from daily chatter harder to experience while working from home. 

    The Working at Home Wellbeing Survey conducted by the Institute for Employment Studies (IES) found that 50% of respondents said that they are unhappy with their current work-life balance and a third feel isolated. The survey shows that as working from home may be the way forward for the immediate future, efforts should be made to protect mental health as feelings of loneliness creep in and relationships are put to the test. 

    Using technology to preserve relationships 

    The integration of smart technology into your working life can reduce feelings of isolation, however, it’s just as important to consciously be sociable in your personal life as loneliness is not just limited to work life. Using pleasantries to virtually greet colleagues through the likes of Slack or MS Teams can maintain the daily ritual which would usually mark the start and end of your working day. As the coronavirus pandemic reduces its threat level and businesses transition back to the office setting, weakly maintained relationships are likely to feel the strain upon returning. 

    Balancing work and home life 

    As the scales representing your working day and life at home are unlevelled due to the introduction of working from home as a result of Covid-19, proactively tackling this by recalibrating the scales can help you live healthier. By abiding by a set routine, you can ensure that you are giving yourself a timeout from screen time and enabling yourself to clock off after your workday is over, contributing time to your loved ones. By blending work and home life commitments, you are likely to feel less satisfaction in both aspects, disrupting workflow.

    As the pandemic changes our way of life due to strict social distancing measures, it’s important to take a break from work and dedicate time to self-care. Although you can assess pending tasks through the comfort of your home, there is no expectation for workers to be accessible round the clock, without good reason. 

    Sharing the same boat through shared experiences 

    Sharing the same atmosphere day in, day out with your colleagues, to working from home with limited notice is likely to impact a great portion of the workforce. By vocalising your concerns and personal struggles with loneliness, you may be able to help a distressed colleague battling the same worries. According to the survey carried out by IES, 20% are worried about job security, which may result in the impending threat of loneliness if your business is struggling due to Covid-19. 

    Bonding over a shared experience can help trigger empathy and reduce the empty feeling of isolation. As the Covid-19 lockdown led to working from home with no notice period in advance to prepare, the emotions of millions of other employees are likely to mirror yours. 

    As working from home led to the implementation of innovative technology imitating the flow of natural conversations through accessible instant messaging, adapting to the change and embracing the greater degree of flexibility which comes with working from home has helped workforces cope with the change and keep loneliness at bay. 

  • 2020 – Coping with The Festive Season

    2020 – Coping with The Festive Season

    Christmas can be a stressful time of the year for many. This year might prove to be even more so with all we have been through the last 12 months.  So what can you do to keep anxiety and panic at bay? 

    You are not alone.

    2020 has been a year like no other. We have all had to adapt our lives and make changes like never before. The festive season this year might have to be different too. It maybe that you don’t want to meet up with friends and family as you feel there is a risk. Or it might be that you are not going to be able to spend this year with loved ones due to Covid. Either way, remember you are not alone, many others are also having a hard time. This too shall pass and we will come out the other side.

    Make lists

    There is always so much to think about at this time of the year so write things down. Whether it’s the shopping you need, a ‘to do’ list, or just a ‘don’t forget’ note, put it down on paper or in a notebook. This will firstly help you to organize your time. It will also help clear your head from clutter and give you an easy way to prioritize tasks

    Sleep / rest

    Lack of sleep will only stress the body and make you feel tired and unable to cope. So even if you have the urge to stay up later try to be reasonable. If you have a late-night, try to get a small lie in or have a nap the following day to catch up.

    Stay hydrated

    Alcohol may ease your anxiety for a while but consuming too much and the morning after feeling are both hard prices to pay. Stick to the odd glass or even better, alcohol free. On the other hand, drink plenty of water. Many things can aggravate or trigger anxiety and dehydration is one of them. When our bodies are dehydrated they do not function as well. Water makes up on average 60 – 70 percent of the human body, it carries hormones and nutrients to their destinations, so when fluid consumption is reduced this procedure starts to slow down and can cause many disagreeable symptoms.

    Be aware of what you eat

    What should you do at this time of the year with all the tempting food and snacks around? You don’t have to refuse every mince pie or piece of Christmas cake, you just need to be sensible and aware of what you are eating. Moderation is the key. If you feel you have over indulged one day, try to have a bit of a detox for the next 24 hours sticking to ‘healthy foods’.

    Stay in the moment

    Being mindful and staying in the here and now is a great way to avoid anxiety taking over. It’s about living in the present moment and not worrying about what you didn’t do yesterday or what might happen tomorrow.  Mindfulness helps us manage our emotions at the same time decreases stress, anxiety and depression. By taking just 6 minutes of your day and practising this simple exercise somewhere quiet where you won’t be disturbed you will be doing yourself a great favour. https://nopanic.org.uk/a-moment-of-mindfulness-video/

    Look after number one

    It is all well and good racing around and making sure everyone is looked after and has the right gift but you need to look after yourself as a priority. This means listening to your body: Are you tired? Are you hungry/thirsty? Are you uptight or stressed?  Sometimes you just have to say ‘no’, it may be scary to begin with but those who matter the most will understand. Catering for your own needs is not selfish it is essential for your wellbeing.

    Take time out

    Sometimes it’s nice just to get away from the hustle and bustle. Take yourself off to a quiet place and have a bit of ‘you’ time, tricky I know if your house is full but you are allowed to have a few minutes to unwind and get yourself back on track.

    Exercise

    Exercise can lift a person’s mood considerably, relieve tension and stress and boost physical and mental energy.  Exercise also increases our body temperature which can have a calming effect.  It will also help tire the body for restful sleep, which is also important when trying to keep control over all the festive anxiety.

    Don’t compare

    Social media has a great habit of making us put ourselves down. Looking at those pictures or reading the posts of acquaintances having the ‘perfect’ Christmas with the ‘just what I always wanted’ presents is a sure way to dampen your spirits. Anyway, they can’t be having such an amazing time if they are sat in front of a mobile phone or computer screen. If you know the comparison game leaves you feeling down in the dumps, avoid it.

    Be happy

    Wear a smile if you can, not just a turn up of the corners of your lips but a full blown smile that incorporates your whole face. It has been proven that smiling triggers a chemical reaction in the brain, releasing certain feel-good hormones. In other words, smiling can trick your brain into believing you’re happy. Look around your own life and be grateful for as much as possible.

    Stay within your budget

    The temptation of overspending is stronger at this time of year than any other according to a recent survey. The pressure of purchasing the ‘perfect gift’ or buying extravagant food and drink is thrown at us from all angles. The secret is to avoid the temptation of overspending that you will regret at a later date. When you go shopping, just take the cash you can afford, leave credit/debit cards at home. Make a list of things you need and stick to it.

    Talk

    If you are feeling stressed or finding it hard to cope, tell someone. Don’t keep things bottled up inside. Whether it’s someone with you or a phone call away, speak out. If need be you can always call our helpline open 365 days of the year from 10am until 10pm on: 0300 7729 844.

  • How to Fight Anxiety and Stress for College Students

    How to Fight Anxiety and Stress for College Students

    The current pandemic and the global lockdown has taken a toll on students’ mental health. Confined at home and forced out of the normal classroom setting, students worldwide had to quickly adjust to the new reality, but this adjustment hasn’t gone smoothly for everyone. 

    The article from The Guardian, referencing the data from Nightlines, a non-governmental organization that seeks to help students with mental health struggles, reports that from March till April 2020, nearly half of all calls (48%) they received was from students who wanted to discuss mental health issues. And 24% out of that number wanted to talk about anxiety. 

    The topic of mental health in students has been on everyone’s lips over the past few years, but in 2020 it has proven to be as important as ever. So, today, we will talk about a few tips on how students can alleviate stress and anxiety caused by a college routine and amplified by the global pandemic. 

    1. Put More Effort into Diet and Exercise

    Your mind can go to a really dark place when you’re stressed or feeling anxious. That’s why it is important to have something that won’t let you drown in that swamp and will help you pull yourself out. Following a healthy diet and doing regular exercises can have that effect.

    Back in 2014, a group of scientists studied the effects of self-care on patients with depression and chronic illnesses. The participants varied in age and gender, but all of them suffered from depression and certain chronic diseases for some time. 

    The researchers asked the participants to practice self-care, namely, to exercise and follow a healthy diet for a certain period of time. Amazingly, all of the participants reported a boost in confidence after making these self-care practices a part of their daily lives. 

    Why does self-care work so well? 

    It’s simple – your mind switches to something else. And, since you switch the focus to the well-being of your body, it helps develop a healthy image of yourself and helps you get rid of the negative self-perception. 

    So, tip number one – every time you feel anxious or stressed, take care of yourself. After all, a sound mind can only exist together with a sound body. 

    2. Practice Mindfulness

    Of course, exercising is not for everyone, and it’s normal. But in this case, you need to look for some other mechanisms to cope with anxiety and stress. And practicing mindfulness can be an effective solution here. 

    Mindfulness-based therapy can be helpful even in the most severe cases of mental health disorders. A study involving patients who experienced stress and anxiety with a wide range of severity has shown that practicing mindfulness can alleviate these symptoms, even when they are associated with issues other than mental health disorders. 

    How can you practice mindfulness to ease stress and anxiety?

    If you feel that you’ve been getting increasingly irritated, you can try one of these mindfulness exercises:

    1) Meditation

    It’s not necessary to sit down in the lotus pose and try to shoo your thoughts away. This approach doesn’t work for everybody, and meditation is not about that. Mindful meditation is about focusing on the moment, trying to identify your emotions and understand their source. 

    For example, if you feel stressed over essay writing, it may happen because you don’t have enough information, or your environment distracts you. Try to find these triggers, recognize them, and think, what you can do to stop them from affecting you. 

    2) Journaling

    This can be a different form of mindful meditation, as you grab a piece of paper and a pen and start pouring your thoughts on it. 

    Journaling is a great way to help you put your thoughts in order and get rid of obsessions and anxious thoughts. Right at the moment when you feel the most stressed, stop everything you’re doing, find a quiet corner, and sort your head out. 

    3) Mindful walk

    It’s always a great idea to combine a little bit of an exercise on fresh air and a meditative practice. 

    A mindful walk is all about taking a stroll, during which you should notice every single detail around you and describe it to yourself. During this walk, it is important to put obsessive thoughts like “How am I going to write my paper for tomorrow?” aside and take a look around. Breathe slowly as you observe the color of the sky, the textures of grass, and the emotions on people’s faces. 

    During a mindful walk, don’t let your thoughts invade your mind and try to push them out by substituting them with something unrelated to the situation that is causing you stress and anxiety. 

    3. Speak with a Professional Anonymously

    Even though it is recommended not to keep your emotions inside when feeling stressed or anxious, it can sometimes be hard to share your worries, even with your family, because of the fear of disapproval. 

    If you find yourself in a similar situation, you can always get professional support anonymously. Various mental health organizations provide live chat and anonymous call options to help students cope with stressful situations, understand and let them go.

    At NoPanic, we offer students such support, providing recovery services and anxiety aid. And, if you decide to share your problems with a real person, our members can join closed Facebook groups, where you can talk to your peers and get the support you need and deserve. 

    4. Go for a Session with a Therapy Dog

    Pet therapy has always been a popular strategy in helping patients with mental health issues, but recently it has started to become more and more popular during therapy sessions to alleviate stress and anxiety. 

    Multiple research confirms the effectiveness of dog therapy for relieving stress. Angela Baker, a writer and researcher at SupremeDissertations specializing in psychology, shares that a study involving sophomore students, who were asked to undergo one therapy session involving a dog weekly, has shown a significant drop in anxiety levels already after three sessions. 

    Why does pet therapy help?

    You might have noticed that every time you spend time with a pet, your mood instantly improves, and you become more energized and active.

    Animals work as a distraction. As you interact with an animal, no matter what type, you switch your focus from your problems to taking care of this animal and its needs. 

    So, ask if your college campus provides such therapy sessions for students. If not, search for a local organization that provides such services for people with mental health struggles. 

    Over to You

    Stress and anxiety are present in the life of every student, but with the onset of the pandemic, their symptoms might seem almost unbearable. 

    That’s why it is so important to have coping mechanisms that would help distract you from a stressful situation or an anxious thought and put you in a positive mindset. 

    If you are going through a stressful period right now, we encourage you to try one of our tips. Whether it’s self-care, mindful meditation, talking to a professional, or interacting with a therapy dog – find something that would calm your mind and make you feel happy again because you absolutely deserve it. 

    Author bio: Nicole Garrison is a content contributor and editor. She started her career as a writer for the top writing service, and now she mostly creates guest posts and writes articles for her own blog.  

    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.

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  • No Panic Anxiety Support Chat

    No Panic Anxiety Support Chat

    By Wayne S, No Panic volunteer

    In August, No Panic launched a new weekly support chat for members. Three months later, the chat has grown so popular, that we are splitting users into two groups. Having two groups instead of one means that even as new users join, it will be easier for participants to be heard, and it will be easier for participants to give and receive support. Each group has a Monday chat session. Group A will be between 7 pm & 8 pm, and group B will be between 8:15 pm & 9:15 pm. 

    Group B is currently full, but there is plenty of space in group A. All users who join our Anxiety Support Chat in November will be placed in group A. 

    In our Anxiety Support Chat, we discuss anything and everything related to anxiety. No Panic members share their experiences of anxiety and great tips that have worked for them. Relevant to the current time, we have discussed managing anxiety through the coronavirus pandemic, focusing on managing anxiety as restrictions change, and how we consume news. Pre-Christmas anxiety is something else we are likely to discuss in the coming weeks.

    We use Discord to provide our Anxiety Support Chat. Discord can be used via the Discord app or the Discord website. On computers, the app claims to use less energy than the website.

    The No Panic Anxiety Support Chat is open to all Members of the charity. If you would like to attend our No Panic Anxiety Support Chat, please contact the No Panic Head Office on 01952 680460 or drop Nicki an email at info@nopanic.org.uk you will then receive instructions on how to participate. 

    On the Monday of the chat you wish to attend, you will receive a link to the room. Once you have attended your first session, you will not need a link to attend future sessions, as our chat server will show up on your Discord account for as long as you are a member.