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  • How I use meditation to control panic

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

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

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

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

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

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

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

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

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

  • What is a Phobia?

    What is a Phobia?

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

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

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

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

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

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

    How can No Panic help?

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

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

  • Do you exercise your mind?

    We all know that to have a healthy body we need to exercise and eat good food. Well believe it or not, to have a healthy mind we also need to exercise it and feed it positively.

    Exercising our mind means training it on a daily basis to think positive thoughts, practice gratitude and be mindful.

    Here are five exercises to keep your mind healthy and fit.

    1. Write a diary:  Research shows that keeping a diary can sharpen the brain. The action of putting pen to paper forces us to think through our thought process on a deeper level. A good start is to note down positive items and goals you would like to achieve.
    2. Change routines:  Most of us have a daily routine, which is fine of course, however, by switching things around you force your brain to switch out of auto-pilot mode and pay more attention to what is going on. Nothing huge is needed but just small changes like taking a different route to the shop or changing your eating times can make a big difference.
    3. Learn something new: You don’t have to take up an Open University course or study a new language anything that stimulates your mind in new and exciting ways will help boost your self-confidence. It might be learning to cook, taking up a new hobby or simply reading about things that fascinate you.
    4. Be mindful:  Practising mindfulness on a daily basis helps us manage our emotions at the same time decreases stress, anxiety and depression. Some may not find this as easy to do as others as training your brain to concentrate on nothing can be easier said than done. Take a look at our short video that will help get you started: https://nopanic.org.uk/a-moment-of-mindfulness-video/
    5. Practise positive thinking: Changing the way we look at things can be quite tricky, but it is a great exercise for your brain.  A good way to start this is by concentrating on solutions instead of problems. Ask yourself questions; What can I do to make things better right now? What is one thing that is good about this situation?

  • Raise funds for No Panic while you shop online!

    This Christmas Please help support No Panic by shopping online using EasyFundraising.  Click on the link below and donate to our charity while you do your Christmas shopping, it won’t cost you a penny extra!

    Use EasyFundraising to shop with over 3,600 retailers including Amazon, Argos, John Lewis, ASOS, Booking.com, eBay, Sainsbury’s, M&S and many more. Every time you shop, you’ll raise a free donation for No Panic, it’s that easy!

    Find out more: https://www.easyfundraising.org.uk/causes/nopanic/

    Thank you.

  • Anxiety and Winter

    As the days get shorter, some people tend to find their anxiety heightens. Research has proven that this is due to light sensitivity. Which makes sense as there are less daylight hours as we move through Autumn into Winter.

    So if you are someone that feels more anxious or down as the year passes by, what can you do to help yourself?

    1. Get outside:  It is very important to make the effort to venture out as much as possible. Wrap up warm if needs be but take the plunge.

    2. Eat well:  A healthy diet will boost your mood and give you more energy. Don’t be tempted with ‘comfort foods’.

    3. Exercise: Staying active is very important as it is a fact that Exercise reduces anxiety. When we exercise our body releases endorphins, otherwise known as ‘the feel good hormone’.

    4. Stay occupied: Make the most of the long evenings by taking up a new hobby. Whether it be in the comfort of your own home or joining a group somewhere else. Keeping your mind occupied with something new is a great way to ward off rumination.

    5. Communicate: Don’t keep unhappiness locked away. ‘A problem shared, is a problem halved’. Talk about how you feel either with friends and family or with a charity like No Panic.

    6. Enjoy yourself: Doing things you really like is a good way to boost your mood at the same time taking care of your emotional wellbeing.

  • A Moment of Mindfulness – Video

    A Moment of Mindfulness – Video

    Recent studies have proven that practicing meditation or mindfulness each day can improve one’s physical health as well as one’s mental health. Mindfulness helps us manage our emotions at the same time decreases stress, anxiety and depression. All it takes is for you to introduce this new habit into your day.

    It should be done on a daily basis, like cleaning your teeth or getting dressed. It won’t take long for you to start noticing the difference in your life. We recommend you to do this in a nice quite room where you won’t be disturbed and by using earphones you will get the best results.

  • 6 Quick Stress Relief Tips That You Should Know

    By Curtis Dean

    Stress and anxiety have become rampant these days. Apparently, 70 percent of the population today experience deep stress and anxiousness on a regular basis. And if you are one of these people, here are some quick stress relief tips that you may want to know and apply:

    Exercise

    Exercising and doing workout routines are found to be beneficial in relieving stress. According to studies, regular exercise can decrease the production of cortisol in the body. It is worth noting that cortisol plays a huge role in the body’s stress levels. So, when this hormone is reduced, significant results in stress and anxiety can be seen and felt.

    On another note, exercising daily is found to increase the production of dopamine and endorphins. And you will want this as these hormones are essential factors to making you much lighter and happier.

    Play Musical Instruments

    Playing musical instruments is another best way to relieve stress. You don’t need to attend guitar or piano lessons to inherit the benefit. As it happens, just by simply singing along with your chosen musical instrument, it can already produce significant changes in your mood and focus.

    Studies found that people who resort more to music are much happier despite having a stressful environment or situation. For some reason, music allows the brain to be much very picky when it comes to “digesting” information and data inside the brain. So, depressing and saddening thoughts can be easily flushed away.

    Play A Mental Game

    Mental games like brain teasers are great tools for reducing stress and even eliminating it totally. This is because they allow your brain to focus on challenging things, which then shifts the signal waves in its course going to the areas where logic and reasoning aspects of the brain are situated.

    As a result, the feelings of being stressed, tired, and down will not be very apparent and evident. Also, mental games are found to sharpen further your brain’s cognitive functions. And you will want this to happen as it will help you with your daily lifestyle.

    Spend Time With Friends and Family

    Spending quality time with your significant and loved ones are very helpful in relieving stress. As it happens, this will give you a sense of belongingness and self-worth, which are apparently beneficial during tough and stressful times.

    Recent studies and research found out that people who have fewer social ties and connections are more prone to experiencing stress, anxiety, and depression. So, the more you engage within your social circle, the better as this will dramatically decrease the risks of anxiety and depression.

    Listen to Soothing Music

    There is a reason why people resort to music when they feel stress, sad, or down. Based on testaments and assertions made by specialists, music is therapeutic. And any mental condition can be largely alleviated with the proper utilization of music.

    Just by listening to certain types of music, stress can already be resolved and relieved. This is why music therapy is now a popular form of therapy as it has been found to produce promising results.

    Laugh Out Loud

    For sure, you are already familiar with the saying – laughter is the best medicine. The phrase has been coined due to the fact that laughing regularly can resolve a lot of things even physical and mental conditions.

    Many studies have already tested and proven the effectiveness and efficiency of laughter. So, the next time that you feel that your stress is already rising way above the line, just laugh it all out and see for yourself what will happen next.

    Final Thoughts

    Stress is the number one cause of many mental health issues and various health concerns. Needless to say, it should be relieved and even prevented at all costs. Although there are times that stress is inevitable, these quick tips are found and proven to be very effective in “flushing” the stress out of your system. Accordingly, you may want to try these things out the next time you catch yourself in a stressful situation.

  • Breakfast: Breaking the Fast

    Breakfast is so called because it is there to break the fast of night time. People who miss out on this most important meal of the day, start the day on a very bad footing. Our body has been resting through the night hours but on waking needs fuel to level out the blood sugar levels in our system.

    If you start out by starving your body of these needs, it will be very difficult to catch up and balance these levels through the day. I am not saying you should sit down to cereals followed by a full fry up and toast and jam. What I am saying is, on waking or within about 30 minutes of waking it is ideal to consume something. Cereals are obviously ideal, muesli or porridge are the best.

    But if you cannot face them then that is fine. How about fruit or toast or in fact anything that takes your fancy. On the continent people eat cheese, cold meats, cakes etc to start the day. Give it a try and see how it makes a difference.

    Your diet can affect your anxiety, particularly low blood sugar which lowered on average throughout the day by not eating breakfast. You can read a full article on diet here: https://nopanic.org.uk/diet/

  • Humour and Anxiety

    Walking on Custard: How Physics Helps Anxious Humans

    Comedian, author, and physicist Neil Hughes lived with anxiety for years before he had a strange realisation: anxiety is just like custard! This surprising pudding-based insight led to a new approach to his mental health.

    In this talk, he uses physics, humour, and poorly-drawn doodles to share this new way of thinking about mind management, including practical suggestions for improving mental habits.

    Neil Hughes at TEDx LeamingtonSpa:

    He also explains the hidden links between fluid dynamics, custard, and emotions, and how these links might help to build a more peaceful life. This amusing and enlightening talk will help you identify the ‘custard traps’ in your mind and start plotting your escape.

    Neil Hughes is a comedian, anxiety sufferer and the author of ‘Walking on Custard & the Meaning of Life’, a unique combination of autobiographical confessions, humorous fantasy fiction, and a ‘how-to’ for living less anxiously and more happily.

    You can find Neil Hughes at https://www.enhughesiasm.com/ and on Twitter at https://twitter.com/enhughesiasm. This talk was given at a TEDx event using the TED conference format but independently organized by a local community. Learn more at http://ted.com/tedx

    This video was embedded here with the kind permission of Neil Hughes.

  • Coping With Life’s Anxieties – Book Review

    Coping With Life’s Anxieties – Book Review

    Do you ever wonder why things happen, how things keep happening and how life, however short, is never enough? Do you leave in your wake a stream on unfinished projects, friendships broken and enthusiasms disappearing?

    Hopefully this book and these words may help you move forward, or stand still depending on your plans for the rest of your life. Even by standing still you are moving forward, just the recognition that you don’t want to do something is a forward step. Staying the same takes more effort than changing in some cases. Doing what people expect takes less effort than doing what you want to do – they are rarely the same.

    I am never going to suggest that anyone follows the paths I have taken, no, there’s much better ways of dealing with everyday everything, or maybe there isn’t – have I done everything I’ve ever done right? Of course not…have I learnt more from doing things wrong more often than when I’ve done them right? Yep, that’s the answer! So it’s a question of looking, learning and listening to every success and every failure you may have, at the same time it might be worth thinking about how we measure success, what do we see as being an achievement.

    Using a small steps approach to things means you can often pat yourself on the back, encourage yourself and feel good about what you have done, lots of people won’t have done the same as you, lots of people for example struggle to get up in the morning, getting up, showered, ready for work etc is a success in itself, whereas others don’t see that as an achievement as that is something they find easy. Only us as individuals can know what we’ve struggled to do, and while it may be hard to accept it, our peer group have different difficulties…

    You can buy the full book here for £1.99. All proceeds go to No Panic.

    You can also follow and subscribe to the author on YouTube, where he shares more about his life experiences.

    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