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  • January’s ‘Blue Monday’: Ultimately, a Day Just Like Any Other

    By Daniel Seow, Content Team Editor

    Blue Monday. The day said to be the most depressing day of the year, partway through the freezing cold month of January, gloomy grey weather, broken New Year’s resolutions – the list goes on and on. However, before associating all your January ills with this myth, take a step back, a deep breath, and think again.

    Everyone has their good and bad days, and this is no different in January or July, winter or summer – mental health is complex and varied, and affects us all in different ways. Instead of associating a single, prescribed day to our mental health, we should make an effort with our mental health every day we can, throughout the year. Blue Monday may be a myth based on a lack of evidence, but we can harness its reach to raise awareness of mental health and promoting self-care through the difficult times we all experience.

    Instead of falling prey to the misconception of the ‘most depressing day of the year’, you can seize this opportunity to become more aware of your mental health, as well as what you could do to protect and improve your mental wellbeing.

    Need some pointers to get started on that journey? Here are 3 things you could do:

    Get active

    Physical activity is one of the first steps to increasing your energy levels and improving your mood. Some of us may have picked up a gym pass, or perhaps have a bicycle lying around the house. However, the biggest benefit of physical activity is how accessible it is – you shouldn’t need specialized equipment or personal trainers. Being able to go out and taking a walk is something almost anyone can do and brings with it improved mental wellbeing and health. Other things you could try are indoor workouts, daily stretches or even gardening. The most important thing is to find a level of exercise for you, no matter how small it may seem, before building it up.

    Socialise and spend time with others

    With the massive social events of Christmas and New Year out of the way, socialising may feel like the last thing to be doing for many. However, finding the level you can personally handle and spending with friends and family can be hugely rewarding and will help to stave off those feelings of loneliness and stress. Doing enjoyable activities with friends and family, or simply having a call every now and then can give you the lift you need to make it through the days and weeks ahead. Alternatively, picking up new hobbies or dusting off old ones and finding local groups who do those hobbies may be another avenue worth exploring.

    Aim and set realistic goals

    New Year’s resolutions may have come and gone, but this doesn’t mean the end of making personal aims and achieving your goals. These resolutions are notoriously tricky to maintain, with many of us buzzing with optimism from the holidays before reality sets in a few weeks later. Although some of us may fail our resolutions, looking at the reasons behind why and learning from it can be just as valuable. This reflection can then be used to set ourselves new and more achievable goals. Having a clear and achievable goal can be highly motivating and sharpens the mind, while success is a near-guaranteed mood booster.

    While some days may seem longer than others, or more of an uphill struggle, this is just the beginning of the year. Finding the activities and routines that work with your mental health and daily life, and staying well aware of your wellbeing will set you a strong foundation to build on your mental health, as well as give you the strength to get through whatever tough times you face.

  • Want to Make Progress?

    Lila Saw, Content Team Contributor

    Needing help is never anything to be ashamed of, needing help shows that you’re human. Everyone needs help, whether it’s with something like baking or whether it’s to make progress with anxiety, help is help. In this article you will hopefully understand why making progress is important and why it can make a huge difference within your life. I hope you will consider making progress with your own anxiety. If you can’t at this time in your life, I understand and that’s okay as well. People can find it hard to reach out for help. 

    Why make progress? Well, perhaps, the reason you’re reading this is because you want to make a change. I understand that things may be hard right now, life may be hard right now but, in the future your life will bring great things. You’ll have dreams to achieve and seeking help with your anxiety may enable you to achieve your dreams. All amazing people need help sometimes and it’s vital that you feel safe, heard and important. Everyone has different paths in life and everyone has different stories. This is a part of your story and it makes you who you are. However, this part in your story doesn’t have to be forever, it could be a minuscule chapter in your life. If you think about all of the opportunities that awaits you, you’ll understand the need to get help and to make progress with your anxiety. 

    Progress can be something small. It can be as simple as expressing the need for help. However, progress is important, progress aids recovery. When you make progress you install a small amount of pride within yourself. Small things add up and over time you may become thrilled with the progress you’ve made. You could track your progress to use as a reminder that you’ve got this. You could even use a reward system. Things like these make progress something simple, it doesn’t make you overwhelmed and it doesn’t cause you stress. 

    Struggling is a part of life but, the important thing to remember is that it’s not forever. If you need to let it all out, let it all out. If you need to vent, vent. If you need help, then reach out to someone. Sometimes the smallest steps are the most important. 

    This No Panic website can be your guide, it shows information and it also has techniques you can use to make progress. You can get help from the No Panic helpline by calling 0300 7729844 every day between 10am and 10pm. Baby steps are the most efficient. Anxiety isn’t something that’s solved over night, it takes time. However, I believe that it’s most definitely worth it. Remember your goals, dreams and hopes in life and hold onto that as you make progress, it’ll help you tremendously. Things always fall into place, don’t feel alone and don’t feel like you can’t reach out, there’s always someone there for everyone. You’re doing the best you can, I hope this inspires you to make progress with your own anxiety. If there’s one thing you take away from this article let it be this: ‘You have to break down before you can breakthrough’ – The hardest things come before the best, you can do this.

  • Inspiring People to Make Progress with Their Anxiety in 2024

    By Hannah Parton, Content Team Contributor

    As we’ve stepped into the new year, this can often be a worrying time for many. You might ask yourself, what changes will happen in the next year, what does the new year hold? For people with anxiety, the prospect of starting a new year can be very worrying and overwhelming.  

    January is often the month where new habits and routines can be put in place and practised, to help make the next year ahead a better one. So, keeping this in mind I’ve put together a few tips that I’ve found to help me during anxious times.  

    Hopefully, with a bit of practice and adding them into your routine, they can help you too! Let the next year be the year you can make progress in tackling your anxiety! 

    1. Talk, Talk, Talk 

    Possibly the most important and commonly talked about tip that I’ve found is talking about my mental health. Whether this is with a friend, university lecturer or counsellor, speaking about how I’m feeling and what I’m thinking, is one of the best things I do for my wellbeing.  

    Sometimes it’s a catch up with my housemate in our university kitchen with a cuppa in hand, chatting about how I’m feeling, or other times it’s a meeting with my university lecturer, talking about academic deadlines that are causing me a lot of worry. 

    Just sharing externally what is going on internally makes my thoughts and worries feel a little less scary. Maybe as a new part to your new year routine, you could set up a coffee date with a friend, once a week or fortnight, to have a mental health check in with each other, or maybe schedule in a few meetings with an academic lecturer over the course of a term, to have a check in with them on how you’re doing.  

    Remember, there is always No Panic’s helpline that is free to ring if you need to speak with someone. The helpline is open every day between 10am and 10pm on 0300 7729844. There are also other great services that the charity offers, that can help you get talking! 

    2. Writing Things Down 

    I’m a very visual person, so one tip that has helped me a lot is writing things down. Often, if I have a busy day with lots to do, or if there’s a jam-packed week ahead, I feel very overwhelmed and anxious. My mind starts racing thinking of all the things that need doing. So, I’ve started writing down all the tasks my mind thinks of that I need to get done.  

    Whether it’s in a diary, on the Notes app on my phone or on a scrap bit of paper, I write down the thoughts that are in my head. I then have a list that I can keep adding to as more things come to mind, but I can then tick things off as I do them. Physically seeing all the things needing doing makes me feel less overwhelmed, as they’re now written down, not swirling around and jumbled up in my head. I can physically tick things off and get them done! This tip is also great for time management, which often causes anxiety for me. Physically seeing the tasks, helps to plan my time more wisely.  

    Maybe a new year habit to get into, is writing a list on a morning, every day and see how you get on! Even if you get one thing on the list done, you’ve made progress that day and should be proud of yourself! 

    3. Finding that thing 

    Yes, that sounds really vague doesn’t it! What I mean by this is finding something that makes you completely zone out from the world.  

    As someone who’s suffered with anxiety for many years, I have always been told to do something fun or something I enjoy and do this every day. For me, I love to watch films and TV series. However, I noticed that if I was to watch something, I’d end up double-screening with the film on my laptop and social media on my phone. I wouldn’t get completely absorbed in either device and still feel unrelaxed and attached to the world, when it was supposed to be my down time.  

    One thing I’ve found that has transformed how I used my chill out time, is watching a film or series in another language. K-dramas have been my saviour! As the show is in a completely different language, I must watch the screen always to read the subtitles, otherwise I won’t have a clue what’s happening. I find that when I’m watching, I am completely zoned in on the show, forgetting my surroundings or thoughts that have worried me that day.  

    So, for this tip, try finding something that not only do you enjoy but you must focus your whole attention on! This could be something like reading or dancing! Set a short period of time aside each day and delve into some hobbies and see which ones work for you! 

    4. Just a reminder! 

    One last little tip, just remember that taking steps to improve your wellbeing is a marathon not a sprint. You might need to take breathers and switch up the route (change that hobby that isn’t quite working or try a different way of planning your daily tasks). Run the marathon at your own pace and trust the process. Time is key! 

  • Year 1 of the Content Team

    Wayne Senior, Content Team Supervisor

    I have a mission – to raise awareness of No Panic. There are different approaches to this, and in 2023 I helped get three of these off the ground – Content Team, Social Media Team and Student Teams. All of these approaches are being taken by teams to make them more sustainable. If everything is done by one person and that person suddenly leaves, suddenly everything they did just stops. The Content Team and Social Media Team would both raise awareness of No Panic, by featuring content from outside the charity, and asking those who contributed that content to promote us on their socials.

    Of these three approaches, I decided to take responsibility for supervising the Content Team. At first, the team was just me, with contributions from any No Panic volunteers I could persuade to write articles. I managed to persuade Brian and Craig. 

    I got things started with a 4-part series on the breathing exercise. The 4th part was exclusive to the Members Support Email. It combined two scenarios from the blog, going out and eating. At this time, I was planning for us to create more member-exclusive content. As time went on, I realised that to do that consistently would create more pressure for the Content Team. That doesn’t mean we will never create members-only content; it is something that will only happen on rare occasions.

    Some of our patrons contributed articles. Actor Christopher Lee Power wrote a testimony. Many articles on the subject of panic attacks, are about what you can do to manage a panic attack. Natasha Devon approached this subject from a different angle, aiming her article at people who may witness somebody having a panic attack.

    By April, I was struggling to maintain the momentum. Sourcing articles was proving difficult, and I hadn’t managed to recruit any volunteers. Thankfully, Mindless Mag picked No Panic to be one of their featured charities. This meant that their writers (people working towards a writing career) would provide us with several months of content. It gave me the breathing space I needed, and things began to turn around.

    Caroline Slack shared her experience of anxiety. People often share their experiences of anxiety as a first article. Meghan Gamble however, did something different. She shared her brother’s experience. Not all articles were about personal experiences. Some authors preferred to offer advice. Shirley Tabugbo shared her advice on managing anxiety caused by spending too much time online – a problem we probably don’t talk about enough. Mollie Huntington introduced us to the 333 rule – an approach that people may not know about. I didn’t know about it.

    As we were publishing these articles, I was able to recruit 2 Content Team editors – Millie and Daniel. Millie recently wrote about the fear of crowds.

    The content from Mindless Mag helped me to realise the value of having our own contributors who would share their experiences and advice. I began to see the Content Team not just as a way of raising awareness of No Panic, but as a way of providing a platform for people with experiences and advice to share on anxiety. I decided to recruit Content Team contributors.

    Craig (who I mentioned earlier) is the only Content Team contributor from inside No Panic, and we’ll be publishing a new article by him in a few weeks; I’ve already read it. Megan is the first Content Team contributor I recruited from outside the charity. In her first article, Megan told us how she took a year out of education to work on her mental health. Fiona referenced a 90s song in her first article. Her second will be published in a few weeks.

    My approach has been to keep a consistent schedule, publishing one article a week, usually on a Friday. We have just about managed that. But what do you do if you get several articles all about Christmas very close to the big day? Last week, the Content Team published 3 articles to the blog. Patron Ruth Cooper-Dickson shared 5 tips for managing your anxiety during festive social events, and Chaima Kenache made her debut with some advice. You can bookmark those links for next Christmas.

    I can’t predict the whole year, but I can tell you that next week, we have the first article from another new Content Team contributor. This isn’t Hannah’s debut. Hannah’s debut was the recent revival of our YouTube channel. We will also publish more articles from outside No Panic in 2024. If you would like to contribute either as a Content Team contributor or a guest writer, please let us know using the form on this page.

    In conclusion, building the Content Team has been a good challenge. The Content Team has kept to a consistent schedule. We have published a variety of articles on anxiety. I hope this time next year, the Content Team will be able to look back and be proud that we have published articles from a variety of people on a variety of anxiety themes. Perhaps Christmas won’t be the only time we publish more than one article a week.

    If you have read some of the articles published by the Content Team this year, whether directly from the blog or after clicking links on social media, thank you. I hope some of what we shared was helpful to you.

  • Anxiety in the Christmas Season

    by Chaima Kenache, Content Team Contributor

    Holidays have always been displayed as a time of joy and connection, whether that’s through advertisements or newsletters. It is clear that Christmas is supposed to be an enjoyed and an untroubled time for everybody who celebrates. Despite this, Christmas can often bring a unique set of tests and anxieties for individuals to overcome, this is often neglected by social media. These anxieties often rely on the unspoken societal expectations for perfection and the desire to create the perfect festive atmosphere for loved ones even when we may not have the means to do so financially. The overwhelming expectation of having an abundance of food and a beautifully decorated home is simply unachievable for some struggling with money matters. However, this can still leave Individuals feeling worthless and inferior to other’s for not being able to cope with the idealized and ‘perfect’ version of Christmas celebrations. Despite 1 in 4 Britons experiencing anxiety (or depression) during Christmas, this issue is not universally acknowledged. The pressure to afford extravagant gifts, decorate elaborately, and partake in costly activities reinforces the notion that anxiety over these “luxuries” is not the norm regardless of the amount of people struggling.  

    Christmas is the most celebrated holiday globally so family gatherings and festivities in large groups are not only common but also expected. For those dealing with social anxiety, these events can be sources of immense stress. The fear of judgement, pressure to engage in small talk, and the discomfort of large crowds can turn what should be an enjoyable occasion into anxiety- inducing experiences. Once again, a large portion of feeling social anxiety during this period stems from this unrealistic expectation of perfection. You can feel anxiety over your ability to have good organization and planning skills (if you’re hosting) simultaneously whilst keeping an open mind to meeting new people and attending large scale events which for those struggling can be extremely difficult.  Many people suffering from social anxiety feel as though they must ‘step out of their comfort zone’ and although this could be beneficial, it shouldn’t be forced upon them. Moreover, those suffering should not feel pressured by societal expectations or norms to behave in a way that is uncomfortable just to ‘blend or fit in’ with the rest as to not stand out and be different.   

    However, there are ways to try and limit the amount of anxiety those may feel during the holiday period. To mitigate holiday anxiety, practicing self-care is crucial. Setting realistic expectations and acknowledging the unattainability of perfection can alleviate pressure.  Prioritizing activities like proper sleep, taking breaks when overwhelmed, and practicing mindfulness exercises helps manage tension and anxiety. Budgeting and setting financial limits on materialistic aspects, such as gifts, are essential for maintaining lower stress levels. Clear communication and setting boundaries with friends and family contribute to a more manageable and enjoyable season.  

    In conclusion, to uphold Christmas as a time of joy and connection for everyone, it is vital to recognise and address the tribulations and anxieties associated with it. By preserving in the face of anxiety and resisting societal pressures for perfection, we can foster a more inclusive and fulfilling holiday season as a community.  

  • Five Tips to Overcome Feelings of Anxiety During the Festive Season

    By Ruth Cooper-Dickson, No Panic patron

    In some of my past articles for No Panic, I have shared how you can navigate feelings of anxiety when attending work socials or networking events. 

    With the festive season upon us, filled with after work drinks, family gatherings, and Christmas parties, these feelings may be at an all-time high. So, what better time to follow up with some tips that you might find useful to adopt when meeting up with family or friends.

    1. Practice with boundaries 

    Being around family that we may not see throughout the rest of the year can create anxiety. Isn’t it strange that we are expected to get on so well with these people, despite only meeting up once a year or so? You might have a very different lifestyle to your family or find that they share very different views about the world – with even the smallest things ignitingdisagreements and arguments or even just heated discussion. 

    There is also almost always that family member who has no filter and will openly ask you in front of everyone “when will you meet someone?”, “you have put on weight”, “when will you be having children?”, “how do you make any money in your job?” … I think we all know the relative or guest I am talking about. Before you meet up at family events, practice your responses and plan how you will handle the situation if it feels triggering for you. 

    Protecting your boundaries can sound like:

    ​•​My reasons are personal, and I don’t have to explain them to you.

    ​•​I have my reasons.

    ​•​I’m not obligated to explain myself to you.

    ​•​I prefer not to say.

    By doing this you can take the control of the situation. You will appear confident and hopefully shut the conversation down before it goes any further. 

    2. Take a break if you need one 

    We all need to take ten minutes away from everyone else sometimes – that’s natural. Whether it’s the relative starting to nit-pick on all your life decisions, or the idea of being around a lot of noisy people, these situations can quickly start to feel intense and overwhelming. Which is why tip two is to grab a bathroom break if you need five minutes. Run your wrists under the cold-water tap. Take some breaths and give yourself time. If you need longer, get out of the house; offer to pop to the shop to pick up something that is needed, take the dog for a walk, or simply go outside and stand in the garden. 

    3. Ask for support

    If you know you are likely to struggle with your anxietyduring the festive season, then try and speak to someone who understands. If it gets too much, they can be that wing person on the day looking out for you. You could even set a signal between the two of your, indicating that if you say or do something, they will know that you are struggling. There is no shame in this, and it can help you feel more secure knowing that you have someone in your corner who is looking out for you. 

    4. Mindful drinking 

    Alcohol and anxiety are never a good mix. If you do drink alcohol, be aware of how this affects you and how much you are drinking. Although alcohol feels at the time like it is helping you, by reducing your worries and taking your mind off your troubles, on the whole alcohol has a negative impact on your mind and body. It can also add fuel to the fire for family arguments and outbursts, which is not helpful when considering the increased anxiety the next day. If you know that alcohol will cause issues for you, come up with strategies to either drink mindfully or stay sober at the event. Swap out alcoholic drinks for low or no alcohol options, or offer to be the designated driver for the evening. Have an excuse ready if you need one for leaving the event and driving home. 

    5.    Make time for you

    Once the day itself has passed and you are back home, it’s important to self-soothe and regulate your nervous systemaway from those feelings of anxiety. If it was a loud event, try to be quiet and relaxed. You could take a bath or a long shower, put on your comfy safe clothes, and sit on the couch – or get in bed with a book. 

    Feeling overstimulated can make you feel tired. Try to ensure you regulate yourself after an intense event to dissipate all the stress hormones. If it was a festive event that you weren’t particularly wanting to attend but felt you had to go, congratulate yourself on getting through it, and try not to overthink the event while recognising that next time it will feel a little easier. 

    I hope you find these tips useful to navigate the holiday season – and most of all, I hope that you have a restful Christmas.

    Remember, 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 on 0300 7729844 every day between 10am and 10pm, or speak to your GP. Social anxiety is a common problem that 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.

  • Six Tips to Help Handle Stress and Find Balance

    Rachel Coffey, Rachel Coffey Coaching

    In the fast-paced and demanding world we live in, stress is something that has become part of most people’s lives. Juggling work, relationships and personal responsibilities can sometimes feel like trying to balance on a tightrope. However, learning how to effectively handle stress is crucial for our mental and physical well-being. In this article, we’ll explore practical strategies to help you navigate the storm of stress and find a sense of balance in your life.

    Identify Stress Triggers:

    Understanding the sources of your stress is the first step in managing it effectively. Take some time to identify the specific situations, tasks, or interactions that tend to trigger stress in your life. By recognising these triggers, you can work on developing targeted strategies to address and mitigate them.

    Prioritise and Organise:

    Feeling overwhelmed is a common contributor to stress. Break down your tasks into smaller, more manageable steps and prioritise them based on importance and deadlines. Creating a to-do list can help you organise your thoughts and focus on one task at a time, reducing the feeling of being swamped. Make sure you tick off anything you’ve accomplished. At the end of the week, revisit your list and re-prioritise, taking anything that no longer needs to be on there off. 

    Practice Mindfulness and Relaxation Techniques:

    Mindfulness and relaxation techniques, such as breath-work, meditation, yoga or Thai-chi can help calm your mind and reduce stress levels. Incorporate these practices into your daily routine, even if it’s just for a few minutes. This can create a sense of balance and clarity, helping you approach challenges with a calmer mindset. If mindfulness isn’t your thing, even listening to a piece of uplifting or calming music and creating a little space to quieten your mind can really help. You could also try No Panic’s recovery services.

    Regular Exercise:

    Physical activity is not only beneficial for your body but also for your mind. Regular exercise releases endorphins, which act as natural stress relievers. Find an activity you enjoy, whether it’s jogging, cycling, dancing or simply an outdoor walk and make it a regular part of your routine to promote overall well-being.

    Establish Boundaries:

    Learn to say no when necessary and set clear boundaries in your personal and professional life. Overcommitting can lead to increased stress, so it’s essential to be realistic about how much you can take on. Communicate your limits to others and don’t be afraid to delegate tasks when possible. Remember saying yes to things you can’t accommodate simply leads to frustration all round. Say yes to the things that are most achievable, necessary or enjoyable and leave space for others to pick up the tasks that don’t fit in your basket.

  • The Long Walk (Short Film) – raising awareness of mental illness

    Andrew Alton-Read, and Carianne Dunford, The Long Walk

    An award winning short film; The Long Walk has been made to raise awareness of mental illness.


    The film is based on the true story of a teenage boy, (Daniel), who experiences a highly traumatic event in his life, and is catapulted into a severe mental health crisis, spiralling down into a world of psychosis, disconnected from himself, from reality, from his loved ones.


    Whilst he has periods of wellbeing, later in life he again descends into psychosis, and ends up on the streets of London. Once more disconnected, disoriented and vulnerable, unable to verbalise what he needs, he meets with both animosity and harsh judgement, and yet also is helped by unexpected kindness, which leaves a lasting sense of gratitude and hope.


    The story’s narrative is portrayed wonderfully, by three different actors from childhood to adulthood, across Daniel’s journey.
    The Long Walk stars Michelle Collins (Cindy Beale from EastEnders), Daniel Casey (Sgt Troy from Midsomer Murders), Marilyn Cutts (West End Crazy For You; Coronation Street; Doctors) and Andrew Alton-Read (Multi Award Winning Film – To The Power of Ten and Award Winning Film -The Mongoose).


    The message of our film is “Reach out, Don’t stay silent, Ask for help”
    So why is this film so relevant now? We are aware that more and more people are struggling with mental health issues, and with limited or unsuitable resources being often the only available services, it can be hard for those experiencing mental health challenges to believe that reaching out to get help and support can actually work.
    We believe It is important for people to know that help can be sought and found. It is hoped our film will pull back the curtain and offer viewers a glimpse into what the lived experience of suffering mental ill-health can be like, for both the individual and their loved ones. In doing so, we aim to raise awareness that mental health affects real people, and that we are all connected, we can all reach out and offer support to a fellow human being who is suffering.


    We hope Daniel’s story resonates with people experiencing mental ill-health, encouraging them that help and support is out there; for families, that their suffering too, is acknowledged, as they seek to support and journey with their loved one, and for wider communities, to share how kindness and compassion can impact a life.
    To coin the phrase, “it’s okay not to be okay”, we hope this story will open up conversations, for people to feel that it is absolutely ok for their need for help and support to be heard, acknowledged, and to be treated with compassion and dignity as the individual they are.


    The Long Walk is now already a multiple award winning film with selections in both UK and international independent film festivals. The premiere public screening will be on Saturday 27 January 2024 at The Soho London Independent Film Festival.
    For further details of how to book please click here.

    The Long Walk – starring Michelle Collins and Daniel Casey, with Marilyn Cutts and Andrew Alton-Read.  Directed by Vignesh Vyas, Producers – Carianne Dunford, Dee Mardi and Ore Sanderson.  Executive Producers – Andrew Alton-Read and Marie Wallis.

  • Enochlophobia (the Fear of Crowds) and How to Minimise Anxiety When in Busy Areas

    Millie Painter, Content Team Editor

    Enochlophobia occurs when someone experiences high levels of anxiety when in/thinking about crowds. It closely relates to agoraphobia as both may involve crowds, however agoraphobia concerns any situations where escaping becomes a challenge. Enochlophobia is focused solely on crowds. When an individual with enochlophobia is triggered by a crowd, they may experience the following symptoms:

    • Pounding heart
    • Inconsistencies in breathing
    • Nausea
    • Trembling
    • Sweating
    • Feeling faint
    • Fear of losing control 
    • Avoidance 
    • Feelings of anxiety

    Crowds are a common encounter in daily life. However, with the winter season approaching it may become more so, with christmas market and last-minute present shopping. Usually, those with enochlophobia will avoid these scenarios in order not to experience the symptoms. Yet there are approaches that have been documented that may be helpful in minimising this phobia, some which may be used in the moment when encountering a crowd, and some which may be used as an everyday practice to minimise anxiety for when the trigger does occur. 

    1. Mindfulness

    Practicing mindfulness when faced with a crowd helps many that suffer with enochlophobia to face their fear. This is done by focusing on your environment and how it can be made to feel safe and secure to you. Aim to be present and really focus on yourself and your surroundings. By aiming to prevent your mind from wandering, any “what if?” thoughts should be minimised. 

    • Minimising Anxieties of Daily Life

    If you are already a person who suffers with anxiety, knowing how to regulate this may aid you if you are aware you may be in a crowd that day. For example, reducing caffeine intake and making sure you get enough sleep before facing a crowd are a great way to minimise the risk of anxiety. Self-care will allow for your anxiety levels to be lower before challenging yourself with a potential trigger. 

    • Increase the Crowd Size Over Time

    Some find that building up to larger crowds helps minimise their symptoms. For example, start with imagining a crowd whilst somewhere safe such as your home. Then, try a small crowd such as a village market. From here, if possible, increase the size of the crowd you attend each time. This may not completely relieve your symptoms, but by slowly progressing you may find that the symptoms are lessened. 

    Overall, crowds can be very intimidating to those who suffer with enochlophobia, and whilst these tips may help to highlight possible strategies with the aim of alleviating the symptoms, it is also important to recognise and work within your own set limits. Be honest with those around you – and yourself – and always ask for support if it is required. 

    If you want some support on the day that you’re going to an event where there will be a large crowd, please try out Single Session Mentoring.

  • Anxiety … ‘I Can’t Get No Sleep…’

    Fiona Gee, Content Team Contributor

    Readers who remember the 1990s will recognise the second part of the above headline as a famous line from the song ‘Insomnia’ by Faithless (beloved by clubbers everywhere!)However, even those too young to remember the song will likely resonate with the principle (although I am afraid they might have to forgive the terrible grammar).

    I’ve had anxiety all my life and I well understand the negative impact it can have on sleep. In my experience, a terrible night’s sleep caused by anxiety leads to an even more anxious brain the following day and this can quickly turn into a downward slope of days involving exhaustion, brain fog and (yes, you guessed it) even more anxiety.

    So what can we do to help this?

    Sleep anxiety for me falls into two categories:

    1) The type of anxiety caused by struggling to fall asleep straight away when you know you have to be up earlier than normal/at a specific time, leaving you spending the night clock-watching (you know the type – a night spent telling yourself you ‘need to be up in 4/5/3 hours…’ etcetc)

    2) Anxiety caused by specific worry or worries that leaves your brain unable to switch off and renders a sleepless night of spiralling thoughts

    For sleep anxiety type one, it sounds obvious but spending the day before doing exercise/some sort of physical or mental exertion is a gamechanger.  Making sure you are tired enough to fall asleep almost immediately will help prevent that first bout of anxiety and the consequent clock-watching that may then follow. 

    If that does not work/isn’t possible and you still find yourself not asleep and starting to clock watch, some simple relaxation techniques often help me (eg deep breathing, mindfulness, simply trying to relax your body as much as possible in the hope your brain follows suit). It’s a bit of a vicious circle as your anxious brain is telling you to check how much sleep you’re going to get if you fall asleep in the next ten minutes – but also, try and actively avoid looking at clocks.

    Sleep anxiety type two is, for me, trickier. Lots of people have offered advice to me over the years – or suggested there are ‘rules’ (eg that if you’re spiralling and struggling to get to sleep, you MUST get up as that is better for your mental state). My view is that there are no rules; you need to do what works for you (and for me, getting out of bed rarely improves my chances of a relaxing night’s sleep as I am just rendered fully awake – at least in bed I often stay slightly drowsy with a hint of sleep possibility). 

    Chances are, the same thing might not work every time and quick fixes rarely exist. However, depending on the anxious thought, some techniques might be more effective than others in certain situations and a few of them might just turn a bad night’s sleep into a slightly better one. 

    Here are a few ideas to help:

    1) Write a ‘to do’ list. This is obviously particularly effective if your anxiety is caused by ‘brain spill’ or jumbled up thoughts related to a specific task or work you need to do 

    2) Visualise an open, empty box (I always visualise a silver mirror-balled one just to add a touch of glamour – but a cardboard one will do). Tell yourself you are going to pack away your thoughts in that box and visualise yourself doing that. Then, visualise yourself closing the lid tightly and saying that the box will not be opened until the following day – a literal attempt to try and pack away the anxious thoughts

    3) Try deep breathing and mindfulness techniques (also helpful for sleep anxiety type one). I’ve actually found this to be one of the most helpful – trying to make myself completely aware of my surroundings and focusing onmundane things like eg what the duvet is made from,what the duvet feels like, what the sheet feels like has proven quite effective in bringing me back to the here and now instead of wherever my anxiety has taken me – and sleep then often follows as a result

    4) Get up, read a book or do some other task as a distraction. Yes, I am going to suggest this one – as I say above, there are no rules and I have heard that this does work for some people. Even if it ultimately doesn’t always aid sleep, if your anxiety is severe it may at least help ease/distract from those spiralling thoughts

    And finally – remember, the sleepless nights will not last forever. Anxiety is usually ebbs and flows of good and bad – but unlike in the song Insomnia, the chances are that, eventually, you will get some sleep.