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  • Anxiety Does Not Make Me Ungrateful

    Niharika Chandy, Content Team Contributor

    To all those who have heard phrases such as “You seem fine to me”, “Everyone gets anxious sometimes” or “Don’t think about it!” from your loved ones, when you finally expressed your anxieties to them, all I can say is I am sorry your feelings have been trivialised. It can feel as though the world lives in this mirage of anxiety being a walking red flag that you see coming from miles away. You scream, cry and stay locked up in perpetual hunger and thirst and the world believes you are anxious, but a blind eye is turned to those who get out of their beds and get through their day with a smile on their face with their tasks on their to-do list checked off. Here’s my story with anxiety and I hope reading this you understand even when you live a “blessed life” with all the materialistic possessions, you canbe grateful and still feel anxious and ask the question, “Why me?”

    What happened?

    2018-20 were the hardest years of my life. Although I had heard about anxiety and its symptoms, like many I thought it would never happen to me. Why would it?! I had a good education, amazing trustworthy friends and parents who had supported me financially. I was the lucky one amongst my friends to get a university education abroad.I had all the materialistic things in the world like an iPhone, branded clothes, a well-built roof over my head and more but in the deeper layers of my being I felt something amiss. I felt lost. With time a feeling of joy, knowing I was studying abroad, was replaced with this feeling of dread each time I would step out of the house to go to my university. Walks of thirty minutes felt like two hours and I was left sweating profusely trying to catch my breath in the bathroom stall of my university campus. It was so bad that I started skipping university. The feeling of being choked became frequent and unbearable to the point that, in order to avoid these symptoms,I started missing out on university lectures and spending my time locked up in my room. I would not be able to move out of bed, I would skip meals and the thought of showers and facing my parents in the process of that seemed like a task. I was not screaming. I was not running away from home. I thought in order to have dilapidating anxiety, validated by others, I had to exhibit physical symptoms. I was physically fine but my mind was in the trenches. Maybe if I had fever or back aches my family would have believed me. Coming from a family where my parents did not believe in the existence of mental illnesses, the idea of happiness being associated withone having an education, financial stability and parents, I had been primed to believe that mental illnesses is just me being negative and ungrateful. 

    Feeling like a burden I started suppressing my emotions and stopped talking about it. Did my anxiety go away when I celebrated my birthday on the beach? No. Did it go away when I got good grades? No. I would find myself surrounded by happiness and yet with time I felt more distanced from everyone including my well-wishers. I realised I started walking around with a mask on just to appease others not realising the impact of toxic positivity. After three years spentin isolation with troubled sleep, sense of hopelessness, irritability and increased mental and physical exhaustion I had enough of this mask.

    Through the process of therapy, I got diagnosed with Generalised Anxiety Disorder (GAD), Depression and Complex Post-Traumatic Stress Disorder (CPTSD). By educating myself on these illnesses and reading self-help books I realised healing is not linear and emotions are complex. The first step to my journey towards managing my anxiety symptoms was acceptance of what I had gone through in my childhood which seemed to be the reason for my anxiety. I had to face these negative emotions first and although it was a difficult journey, it led me to certain epiphanies.  Anxiety is a normal reaction based on evolution and it is a signal indicating something dangerous is close to us. When you feel anxious ask yourself “What am I doing that is going against my values of who I truly want to be?” What I wanted out of life was different than what others wanted for me. It is as normal to have bad days as it is to have good onesand during those bad days show yourself some compassion.Talk to yourself the way you would talk to a friend going through a tough day with a non-judgemental mindset.Relaxation techniques such as the breathing technique and muscle relaxation technique mentioned by No Panic helped me feel less tense and more calm both in my mind and in my body. Finally, when sad dance your problems away. Anxiety creates increased cortisol, a stress hormone, in the body. Exercise or movement allows for a realise of neuro-chemicalslike endorphins, a pain-relieving chemical, that helps counteract this cortisol by making you feel happy. Doing jumping jacks on the spot as well as swinging my arms around helped me reduce my anxiety and help put a smile on my face.

    Overall, know you can be grateful and still have anxiety. Your anxiety is not less important if you have financial abundance. Talking about your anxiety and accepting you are not okay does not make you ungrateful, it only makes you human.

  • Living With Anxiety

    Lila Saw, Content Team Contributor.

    Anxiety is defined as “worry over the future or about something with an uncertain outcome; uneasy concern about a person, situation, etc”, I personally think this is a very vague definition of what anxiety is. Yes, it is the feeling of uneasiness, uncertainty and worry however the definition doesn’t describe the engulfing feeling of being overwhelmed by specific situations, and how it could last minutes, hours or days and sometimes longer. It doesn’t even touch on how anxiety varies and is provoked in different ways for every single person on this planet, for some anxiety might come around in very specific scenarios, for example, for sportspeople they may only feel anxiety before competition however, for others it could be experienced in day-to-day life with tasks like leaving the house, meeting new people, or even speaking in front of others.

    Most people in their lifetime will experience a moment of anxiousness however, for others it’s a lot more than just a moment of anxiousness. Having anxiety is something that takes time and patience to deal with, it can come and go during stressful, scary or brilliant moments in your life, or it can be something that you’ve always had. It’s a curse but, at the same time it’s also a blessing. This is because it proves how strong you are, it proves that you’re able to achieve with the added stress and pressure that you have. Anxiety isn’t something that should hold you back in life, it can be horrible and draining but, it doesn’t define you as a person. With anxiety also comes strength, patience and it is a massive achievement to push through, follow breathing techniques and calm yourself. Being able to overcome anxiety attacks or continue with something even though your anxious is a massive deal and proves how amazing you are, it’s something to be proud of and I can guarantee you will look back in the future and congratulate yourself for how well you have done in your life, how proud you are of yourself and you get the joys of experiencing whatever you want to experience.

    I’ve personally experienced anxiety, moments of anxiousness and general fear and nervousness, so have a lot of people I’ve met. Although it is very hard and scary, I, along with so many other people who I have the blessing of knowing, have been able to push through, breathe and carry on. Nobody’s perfect and with anxiety you’re not always going to be able to just carry on but, that’s okay too. Nobody asks that your perfect and nobody believes that there’s something wrong with you, everyone I know is proud of me for what I’m able to achieve and I’m proud of them. It doesn’t mean that you are worthless or that you cannot achieve whatever you want to achieve because I know you can, there will be someone in your life who is proud of you, and you should be proud of yourself.

    There are so many ways you can deal with your anxiety, but they can vary from person to person as different techniques will be more effective for some than they are others. I personally think, from my own experiences and speaking to others, that the best way to deal with anxiety is to just talk. I honestly think it is the simplest, yet most difficult solution to your problems. Sometimes with anxiety it can feel as though you have the weight of the world on your shoulders and with your anxiety present it can make it even harder to talk about it due to the fear of being judged etc, but just being able to get it off your chest can really relieve the pressure of your woes and help you overcome your anxiety. It is important though to make sure you trust the person you are confiding in, whether that’s a parent or other relative, a friend, boyfriend, girlfriend, husband or wife, colleague, your GP, a therapist or a helpline, as it is going to help you find it much easier to vent your problems to them and it will help you suppress that anxiety as you don’t have to worry about feeling insecure when you’re talking to your chosen person. 

    When dealing with anxiety, the world can become a very lonely place and you may feel as though you have nowhere to go or have nobody to go to, but it is important to remember, there is always a rainbow after a storm! Nothing is forever and what you’re going through now will pass over, although it may not feel that way. It’s just a test and once you overcome this you are going to come out on the other side a much stronger person in a much happier place. To whoever is reading this, and what you’re going through right now, it is important to remember you are loved, you were put on this planet for a reason so let’s make the most of it. You will always have someone fighting alongside you in your corner and you should never forget that, reach out to someone, confront your problems and overcome them!

    There is no better time to take action then now!

    The No Panic helpline is open every day between 10am and 10pm on 0300 7729844.

  • What are the Benefits of Walk and Talk Therapy?

    Jennifer Roblin, Better Your Life

    Walk and talk therapy, often known as outdoor therapy or eco-therapy, is an alternative approach to traditional therapy. It offers multiple benefits for people who struggle with anxiety, stress and panic attacks.

    Walk and talk therapy offers all the same advantages of traditional talking therapy alongside the additional healing power of nature and exercise. Therefore it provides a unique and effective way to support people in improving their mental well-being.

    For those who are anxious about traditional therapy settings, walk and talk therapy can be less intimidating. The natural environment creates a more relaxed atmosphere, making people feel less pressured or self-conscious.

    So what are the benefits?

    No direct eye contact

    One of the biggest advantages for someone struggling with anxiety is that there is no need for direct eye contact. This immediately puts clients at ease and enables them to open up about their challenges sooner. 

    From experience I have found that walking side by side in a natural environment enables clients to reflect faster and deeper on their challenge. 

    This results in us uncovering the real root cause of their anxiety quicker, and leads them to their solution or breakthrough sooner.

    Physical Activity

    Many people also find it easier to open up and express themselves while engaging in a physical activity, which can be particularly valuable for clients who may feel apprehensive or guarded in a traditional therapy setting. 

    Regular exercise is known to release endorphins, they are the body’s natural mood elevators. By engaging in a walk and talk therapy session, clients not only have the opportunity to discuss their concerns but also benefit from the mood-enhancing effects of physical activity. This can lead to a more positive and optimistic outlook on life.

    During exercise it is proven that your breathing deepens and the increased oxygen crates a calmer state of mind, therefore making the client more relaxed, and presents the ability to think more clearly.

    Another key benefit of walk and talk therapy is that when clients are walking, their posture is more upright and this allows them to look at their challenges from a different perspective. It is no secret that someone who is depressed tends to walk with their head down and shoulders rounded. Their pace is slow. 

    With walk and talk therapy, your therapist can lead you to change your body posture to a more upright position and pace. This doesn’t mean that you are walking fast, just more confident and purposeful.

    Natural Environment

    Instead of sitting in a traditional therapy office, clients have their sessions while walking outdoors, often in a park, forest, beside water or across fields. They are immersed in nature. 

    This change in environment can have a profound positive impact on the therapy session, as they are immediately in a calming place which reduces their anxiety and stress levels.

    It is far easier to be mindful and present in the moment when you can hear the wind in the trees or listen to the birds sing. Mindfulness is scientifically proven to calm the mind, and enables clients to look at their challenges with a different perspective.

    There is also the opportunity to increase exposure to Vitamin D, known as the “sunshine vitamin”. In as little as 10  minutes, spending time outdoors can improve your mood and mental wellbeing, alongside supporting bone health and increasing immunity, helping your body fight off infection and illnesses. 

    Flexibility

    Clients can choose a location that is convenient and resonates with them, whether it’s a local park, a woodland area, or a riverside path. This personalisation allows clients to feel more in control of their therapy experience, which can be empowering and motivating.

    Clients can also return to that place at anytime they choose, knowing it has been a safe and comforting place for them. This opportunity, of course, is not possible when they have visited a traditional therapy setting. With traditional therapy, they have to wait until their next session before they can immerse themselves back into that safe space.

    Walk and talk therapy encourages a work-life balance. Many individuals find it challenging to make time for therapy in their busy schedules. By incorporating therapy into a walk, clients can seamlessly integrate self-care into their daily routine, making it a more sustainable practice.

    Deeper Connection and Trust

    Walking side by side with a therapist encourages a stronger sense of connection and trust, as walking with a friend is far more comfortable and familiar for most people than being in a traditional therapy setting.

    This heightened sense of connection and trust can lead to a more productive therapy session and increased progress with managing their anxiety.

    A New Therapeutic Experience

    Walk and talk therapy provides a change from the usual therapy routine. It breaks the monotony of sitting in an office and offers an active and refreshing experience. 

    Clients that have found therapy not working for them in the past often look forward to their walk and talk sessions, knowing that they will be able to enjoy the outdoors while working on their mental health.

    Walk and talk therapy offers a unique and valuable approach to addressing anxiety and other mental health concerns. It combines the benefits of nature, physical activity, and therapy to create a holistic and effective treatment option. 

    The ability to tailor sessions to individual preferences and the positive impact of the natural environment makes this therapy an excellent choice for those seeking a more relaxed and innovative path to mental well-being.

  • Facing Your Fears: Exposure Therapy for Panic Attacks

    Dr Becky Spelman, the Private Therapy Clinic

    What is Exposure Therapy? 

    Exposure therapy is a type of CBT (cognitive behavioral therapy) in which your therapist exposes you to your fears gradually. This therapy helps you overcome things, places, activities, and situations that trigger anxiety and panic attacks. 

    Exposure therapy helps you identify your capability to confront your fears. When your therapist gradually exposes you to your fears, you will learn more realistic beliefs and become comfortable with your fear that causes panic attacks. 

    The use of exposure therapy for panic disorders is considerably higher all over the world. According to advanced research statistics, 65% of therapists in the United States use interoceptive exposure therapy for panic disorders, 88% of therapists use in-session exposure therapy to treat anxiety disorders, 97% of therapists in the Netherlands use exposure therapy to manage anxiety disorders, OCD (obsessive-compulsive disorder), and other mental health problems. 

    Identifying the Triggers: Recognize Panic Attack Symptoms

    Panic attacks usually start with a sudden fear of something going wrong or a sense of impending danger. You can have a panic attack anywhere and anytime- while sleeping, driving, studying, or in the mall. It peaks in a few minutes, leaving you fatigued and worn out after it subsides. 

    The following are the symptoms of a panic attack: 

    ● Rapid heartbeat with palpitations

    ● Sweating

    ● Intense fear of loss of control 

    ● Choking and suffocation

    ● A feeling of tightness in the throat

    ● Chest pain 

    ● Abdominal cramps 

    ● Trembling or shivering

    ● Shortness of breath 

    ● A feeling of detachment or unreality

    ● Nausea

    ● Dizziness 

    ● Numbness and tingling

    Panic attacks are associated with intense fear of having another panic attack. This fear triggers panic attacks again. You may avoid certain situations or activities that cause panic attacks. This is where exposure therapy comes into play, that slowly exposes you to your fear and helps you overcome it in a controlled and safe environment.

    How Does Exposure Therapy Work in Panic Attack Management? 

    Exposure therapy for panic disorders is a step-by-step procedure, and its technique usually depends on the targeted condition.

    Steps of exposure therapy include the following: 

    1-During your first session, your therapist will identify your triggers and fears. After identification, he will start exposing you to your fear. 

    2-Most therapists use a graded approach. First, your therapist will show you a glimpse of stimuli or a mild version of your fear. He will guide you on how to overcome your fear. 

    3-Overtime, he will desensitize you by exposing you to more feared stimuli under his observation and guidance. 

    4- The duration of exposure therapy and number of sessions depends on your response and progress. 

    Your therapist will help you apply cognitive skills to control negative thoughts that dysregulate your brain physiology and cause panic attacks. You will learn new coping skills like cognitive restructuring, breathing retraining, or relaxation techniques when exposed to feared stimuli. These skills will help you overcome panic attacks. 

    What are the Types of Exposure Therapy for Managing Panic Attacks? 

    There are different ways to use exposure therapy in managing panic disorders, including: 

    1-Graded Exposure Therapy

    This therapy reverses the vicious cycle, which triggers panic attacks first, then leads to anxiety and avoidance. Your therapist will help you unlearn things that cause panic attacks. Then, he will re-introduce you to that situation gradually while teaching you new coping skills. He will increase your exposure to the feared stimuli gradually; it might cause slight anxiety but not in excessive amounts. 

    2-Interoceptive Exposure

    Panic attacks are associated with misinterpretation of physiological symptoms. You may feel a sense of imminent danger, a medical catastrophe, or loss of control. In reality, these symptoms are similar to physiological symptoms experienced in routine work like exercise, running, or excitement. This therapy triggers physical symptoms of panic attacks like hyperventilation, increased heartbeat, and shivering. You will learn although these physical symptoms make you uncomfortable, but they are not harmful. 

    3-In Vivo Exposure

    This therapy involves facing feared stimuli that cause panic attacks in real life. For example, your therapist will ask you to hold an object you fear. He will guide you on how to overcome your anxiety and control negative thoughts that cause panic attacks.

    4-Imaginal Exposure Therapy

    Imaginal exposure therapy involves imagining those situations that cause panic attacks and learning how to overcome them. Your therapist might ask you to imagine the scenario that triggers your panic attacks and help you learn new coping skills.

    What Does Research Say?

    Research studies support the role of exposure therapy in the management of panic attacks. In 2018, Christina et al. studied the efficacy of exposure therapy in the treatment of panic attacks. Eight patients suffering from panic attacks had three sessions of exposure therapy. Six patients showed a significant reduction in panic attack symptoms, while four patients had remission. 

    Another study by Ignacio et al. demonstrated the effect of in vivo exposure therapy in patients with panic disorders. Most patients had high satisfaction scores, a significant reduction in symptoms, and overall satisfactory experience after in-vivo exposure therapy using location-based technologies. 

    Take the first step toward Panic Attack Relief!

    Panic attacks might be daunting for you, but exposure therapy can provide substantial benefits. It offers a path to reclaim control over your body and break free from the suffocating grip of panic attacks.

    In addition to exposure therapy, you can receive support from No Panic. No Panic is here to help you. Connect with us today to access expert resources, find a qualified therapist, and join a community of individuals who have triumphed over panic. Don’t let panic define you; take your first step for a brighter, anxiety-free tomorrow. 

    Frequently Asked Questions:

    Does exposure therapy work for panic attacks?

    Exposure therapy has been proven to be effective in the management of several mental health problems, including panic attacks, anxiety disorders, PTSD, and phobias.

    What therapy is good for panic attacks?

    Exposure therapy, a type of cognitive behavioral therapy (CBT), is good for panic attacks. During exposure therapy, your therapist exposes you to your stimuli and teaches you different ways of thinking and behaving to manage panic attacks.

    Can I do exposure therapy on my own?

    Some people tend to expose themselves to mild anxiety and learn to overcome it gradually. For example, speaking in front of a crowd. However, it is not recommended to do exposure therapy on your own if you have severe anxiety. It is helpful to consult a therapist for exposure therapy. 

    How to stop panic attacks?

    You can stop panic attacks by practicing breathing exercises, managing stress levels, and eating a healthy diet. Reassure yourself that physical symptoms of panic attack are not harmful. Moreover, psychotherapy, including CBT and exposure therapy, is also helpful.

    ​

    What causes panic attacks?

    Panic attacks occur due to negative thoughts that dysregulate normal physiological activities in the brain. Triggers of panic attacks include stress, intense physical activity like over breathing and exercise, excessive caffeine intake, or even a fear of having a panic attack. 

    References:

    Moses, K., Gonsalvez, C. J., & Meade, T. (2021). Utilisationand predictors of use of exposure therapy in the treatment of anxiety, OCD and PTSD in an Australian sample: a preliminary investigation. BMC Psychology, 9(1). 

    Bergmark, C. (2019). Brief Therapist-Guided Exposure Treatment of Panic Attacks: A Pilot Study – Christina Bergmark Hall, Lars-Gunnar Lundh, 2019. Behavior Modification.

    ‌

    Miralles, I. (2020). Enhancing In Vivo Exposure in the Treatment of Panic Disorder and Agoraphobia Using Location-Based Technologies: A Case Study – Ignacio Miralles, Carlos Granell, Azucena García-Palacios, Diana Castilla, Alberto González-Pérez, Sven Casteleyn, Juana Bretón-López, 2020. Clinical Case Studies. 

    ‌

    What Is Exposure Therapy. (2017, July 31).

  • Scared of the Dentist?

    Pravesh Solanki, Dental Phobia

    A Common Fear

    According to dentalphobia.co.uk—the UK’s leading authority on dental phobia—around half of the UK population fears visiting the dentist.

    For most patients, this means a racing pulse and sweaty palms as their dentist asks them to open wide.

    But the symptoms of dental phobia are so severe that some people avoid routine appointments for years—sometimes even decades. 

    The effects on oral health can be devastating, says Dr Ehsan Naghieh, the principal dentist at Sheffield’s Harley Private Dental, where Eshan has developed a unique care plan to help nervous patients get the treatment they need.

    “Severe dental phobia quickly turns into a perfect vicious cycle,” says Eshan. 

    “Without regular checkups, oral health quickly declines. When patients finally find the courage to make an appointment, their health has often deteriorated to the point where prolonged treatment is the only option—and that’s the worst-case scenario for anyone who hates the dentist!” 

    At Milton Keynes Dental Clinic, restorative dentist Dr Jay Joshi sees the impact of dental anxiety daily.

    His special interest in restorative dentistry often sees him providing patients with implants—a last-resort treatment in cases of profound tooth loss and declined oral health.

    “Years of missed appointments due to dental anxiety is one of the most common reasons patients end up seeking implants,” Jay says. “And because it’s a surgical procedure, helping anxious patients to feel relaxed enough to get treatment has become part of my 9-5.”  

    We asked Dental Phobia-certified dentists Eshan and Jay to share their top tips for overcoming anxiety and accessing vital treatment.

    So, if you’re one of the 50% of UK patients living with dental phobia, read on to learn how to make visits more relaxing and ensure your next appointment isn’t for expensive restorative surgery.         

    Find a Dentist You Trust

    Finding the right clinician is half the battle. Trust is vital, and dentists won’t be offended if you shop around a little to find someone you click with and trust!

    Build Up Slowly

    Don’t feel you need to jump straight into treatment. Take some time to look around the clinic and get comfortable. Try getting used to being in the chair before beginning treatment.

    Distract Yourself

    Many patients don’t realise it’s perfectly OK to wear headphones, watch a movie on a tablet or even work on a puzzle while undergoing treatment. In fact, many clinics now offer music and video to help pass the time. It’s a great way to distract yourself from treatment.  

    Agree on Hand Signals

    Telling your dentist to pause while wearing a rubber dental damn isn’t easy. Agree on hand signals with your dentist beforehand so you can take a little break whenever you feel overwhelmed. 

    Bring a Friend  

    You needn’t be alone during treatment. Ask a friend to accompany you to your appointment or bring a cuddly toy—dentists are usually happy to work with any request that makes you feel comfortable.

    Ask About Sedation Dentistry

    Many clinics now offer sedation—a gentle relaxant to help you through treatment. With sedation, you’ll be conscious throughout but unable to remember anything afterwards. It’s helped countless patients undergo treatment without worries.

    Give Yourself a Reward

    Overcoming any fear is one of the most challenging things we can do—so feel free to reward yourself after an appointment. Looking forward to a treat is a great motivator, although you may want to keep any plans for sugary snacks a secret from your dentist! 

    Understand Your Fear

    There are many types of dental phobia. Some patients fear losing control, while for others, the scent of the surgery brings back negative associations of difficult past appointments. Knowing the cause of your anxiety can help you work together with your dentist on a plan to overcome your fears.     

    Talk About it!

    You’ll find all of these strategies and more on offer from Dental Phobia-certified clinicians.

    Dental Phobia dentists each have unique care plans to help nervous patients and ensure no one goes without vital care.  

    Head to dentalphobia.co.uk to find a certified clinician near you and ask them to set some time aside to discuss your concerns.

  • Supporting a Loved One with OCD

    By OCD-UK

    It can feel like a complete minefield when it comes to supporting a loved one with OCD (Obsessive-Compulsive Disorder). The first thing to remember is that you are not responsible for making them better or to fix the problem, that’s the job of your loved one as they work in collaboration with their therapist. You can be a loving, supportive, and understanding figure in their life, which will ultimately help them during their recovery process, however, you are not expected to make it all go away. 

    OCD is very good at involving other people in its cruel, bullying nature. This is one of the most common difficulties people have when supporting a loved one with OCD. It’s incredibly hard to refrain from becoming involved in the OCD’s demands when your loved one is asking for help in distress, and most people say it’s the hardest thing they have to do. 

    Becoming involved in OCD’s demands might look like reassuring them that something is ok or safe, doing things for them, or changing your own behaviour at their request. As you may be aware, giving a person with OCD reassurance about their OCD themes, or helping them with compulsions, means OCD will only feed off this and become more forceful as a result. That said, it can also be very distressing if you suddenly stop giving them any reassurance, and completely stop helping them with compulsions, particularly if there has been a lot of this taking place for some time. 

    There are some things you could try if you felt able to. Please do remember that you aren’t expected to make everything right, and trying these tips should be something you and your loved one have agreed upon in advance. 

    1. Reduce 

    As we mentioned previously, suddenly stopping giving reassurance and helping compulsions may feel very overwhelming for your loved one. However, if you are in the process of waiting for treatment and the waiting list is lengthy, it’s likely you might want to try something. If agreed with your loved one, you could try reducing it slightly. Please do keep in mind that treatment is important so your loved one can detangle the cognitive problems they are experiencing, and often major/significant progress isn’t made until they have that treatment in place. 

    Reduction might look like setting a timer so that a usual one hour set of compulsions can be reduced slowly to, for example, 55 minutes. Over time, you can chip away at that timer and reduce it at the pace decided between you both. Similarly, agreeing to gradually reduce the number of times you will offer reassurance or assist with the compulsion might be helpful. 

    Pease remember that any progress made this way without the help of a therapist should not mean that therapeutic intervention shouldn’t still be explored. Professionals help us to understand the problem behind our behaviours and how the obsession and compulsion cycle is impacting us so that we can fully understand and address the problem at its core instead of just reducing the problem temporarily. 

    If your loved one is currently in treatment, the therapist may suggest different tactics and exercises for you to be involved with, in which case please communicate any ideas you have with them to avoid any interference with treatment goals. 

    • Validate don’t reassure 

    You can be supportive and helpful without giving OCD the reassurance it is asking for. Instead of saying “don’t worry, those bad things won’t happen to you”, try a phrase that offers emotional support such as “It sounds like OCD is really pushing you to get some reassurance right now. This must be really hard for you. Shall we head out for a walk?”. 

    • Use blame free language 

    It can be hard not to get defensive when it comes to standing up to OCD. Using language such as “Are you asking me for reassurance again?” could lead to frustrations, disagreements, and further guilt. By changing this to “Is OCD asking for reassurance again?”, you are showing your loved one that you are aware that asking for the reassurance doesn’t feel like a choice, and it isn’t them that is the problem, it’s the disorder they have. This may then lead to you having a more composed and collaborative conversation whereby you are both frustrated with OCD, and not each other.

    • Tackling Reluctancy to seek help 

    It isn’t at all uncommon for a person with OCD to be reluctant to reach out for help and treatment. This can leave loved ones confused on what they should do about the situation, however, its important to know that you can try and encourage them, but it isn’t your responsibility to make sure they do it. If you have tried to encourage your loved one to seek help and speak to a professional, and they won’t engage, as hard as it sounds, sometimes the only thing you can do is wait until they are ready. In the meantime, you can:

    • Educate yourself as much as possible to be prepared for when they are ready 
    • Read books (OCD-UK provides books on OCD) 
    • Watch online presentations by specialists and professionals (OCD-UK has lots of these) 
    • Research into the evidence-based treatment for OCD (OCD-UK recommends CBT with ERP) 
    • When they are ready, talk to them about what you have learned
    • Recommend support groups they could attend (even if they start with just listening in)
    • Waiting for treatment 

    If your loved one has reached out for help and is now on a lengthy waiting list to receive treatment, you might be thinking “how will we cope on our own until then?”. The good news is you aren’t on your own, and there are a lot of support services available to you. OCD-UK host weekly support groups for people who are suffering because of OCD. 

    There are also support lines, emails and forums that may help you to feel less alone and to connect to other people who can guide you and inform you. 

    • You matter too 

    Please do remember that you are important too and there is also support out there for people who are supporting a loved one with OCD. OCD-UK offers a monthly online support group specifically for family members, and it’s a space that allows people to open up about how they feel and seek guidance in difficult situations. There are also some fantastic books and presentations specifically for loved ones too. 

    This article was contributed by OCD-UK. For more information about the support and resources they provide, please visit their website. 

  • Oh no, It’s back!

    Craig Soutar, Content Team Contributor

    Whilst I appreciate there will be many of you reading this who feel Anxiety is an ever present in your life, most can relate to the concept of ‘good spells’ even if they are just a day or two long. For some, those ‘good spells’ last weeks, months or even years. Whichever position you find yourself in, there is generally a common worry… ‘what if it comes back’?? Or you may already be in the ‘oh no, it’s back’ phase.

    This is such a common reaction, but let’s break down what is really going on. As the feelings that go with anxiety tend to make this feel like a much worse message than it actually is. I am going to break this experience down into 4 areas: 

    – What is ‘it’?

    – Does this mean I have failed?

    – Is it here forever now?

    – What do I need to do next?

    Firstly, let me explain my own background so you understand that I have experience in this space. I first experienced disruptive anxiety just over 20 years ago. At the time, I remember feeling like this was the end, either madness or death loomed and the concept that my system could run normally again was unimaginable, I felt broken. It was with almost as much joy then when about 4 months later, I found myself pushing on with life and gradually took steps found the anxiety lifted… amazingly to me, I went on to meet my partner, get married, buy a house, get promoted in my career and of course I experienced some of life’s inevitabilities, loss of close family, people growing older. In amongst it all, I’ve experienced another 5 or 6 significant spells of anxiety, only one thing is completely true of each of them… they passed. Even despite knowing this, I hate it when anxiety arises again, so it’s absolutely no surprise to me how often I hear people saying things like ‘oh no, it’s back’ or ‘what if it comes back’or ‘I couldn’t take it happening again’.

    What is it?

    I love to question others and myself when saying ‘it is back’. It’s the first correction for me,  because IT to me is something we associate with an object or external force. That is not what is happening here and it’s worth reminding yourself of that. For me, it really helps when anxiety arises again to state to myself what is actually going on, i.e. my nervous system has become activated due to some form of stressor or prolonged stress. Whatever that was, what it means is that certain physical and mental reactions will be triggered, and they will continue to until my nervous system calms again. This time may be shorter, longer, easier to handle or more challenging, but for sure I know if I engaging in questioning it and trying to figure it out again, it will go longer and deeper.

    Have I failed?

    When your nervous system becomes activated again, it is so natural and easy to feel like you’ve done something wrong, you’ve failed in some way. This may sound like ‘I’ve not been following my good practices’ or ‘I’ve let myself get too stressed’ or ‘I should have avoided…’. The number 1 important thing to remember here is you did not set out to make yourself anxious again, and there is nothing to be gained from looking for blame. You may know by now that you cannot stop your reactive thoughts, but you do get a say in how much you engage with and investigate them. So if you spot yourself wondering what you did wrong, how you could have broken yourself again, acknowledge those thoughts and choose to go back to what you were doing, choose to practice some relaxation, take some exercise, write or read… whatever, just know you do not need to find blame in your actions. 

    This time it’s back for good

    So, you’ve acknowledged the process that is happening and you accept it’s not the bogey man. You also recognise that you didn’t intend for this to happen and it’s not a case of finding fault. You may even have gotten yourself back into practicing some good habits that you know will support your nervous system while it learns to calm again. It’s very likely then that you will start doubting whether you can handle it THIS TIME. I mean, you know you’ve managed to get this far and you may even have been round this loop a few times, but nothing has felt as bad as this time, or maybe this time is one too many and there is just now way back this time – right? STOP… I want to remind you what is going on just now, your nervous system has been activated.. what happens when your nervous system is activated? Your threat response goes hyper vigilant .. so now it’s looking for things which could be a threat to your survival and what would be a greater threat than feeling like this forever and of course the inevitable doubts that follow.. will I go mad .. will my heart stop… will I want to end my life. Can you see how these thoughts start to become obvious threats for your nervous system to go after… but is EVERY thought you have in life correct? Are you that good? Or sometimes, do you get it a bit wrong, over or underestimate, just maybe? If we step back, is anything technically that different … are your symptoms so much different or different to ones you’ve heard about, or is it just more variants of the same, but you FEEL it MUST be more dangerous this time?

    I can tell you from experience, having gone through 6 spells of tough anxiety that it’s not a case of I manage it because it must be easier or lighter each time, the thoughts aren’t suddenly, hey this is anxiety how nice.. lots of the same doubts creep in.. what’s different is as it happens each time, little by little you start to learn and realise, somehow if I give myself space, kindness, relax and look after myself, this passes. The great news, each time it happens, all that work, all the knowledge I have from the past, it hasn’t gone, it’s there… and whilst the anxious thoughts are there, little reminders pop up too helping me onwards and through it. 

    So what should I do?

    The same principals that have always held true remain:

    1. You are not broken and your nervous system can calm again.

    2. Engage in good life practices just as we promote through the no panic website. Practice your muscle relaxation, practice your breathing, exercise, look after your diet and hydration .. not as urgent cures, but as practices you know over time relax your nervous system more and more.

    3. When you spot doubts about what this is or what this will mean for you, choose to keep returning to what you were doing and let those thoughts pass through.

    4. Continue with your life.. socially engage, do the things that otherwise bring you joy or satisfaction or peace.. you are every bit as capable of them, it will just not feel as normal for now.

    So if you are feeling anxious today for the first time, or for the umpteenth time remember… it is a physiological process, not a nasty big monster… it is not nice, but you CAN come through it, many of all strengths and varieties of anxiety have… it may come back, but that’s ok, you don’t need to stand guard for it, when it comes back you’ll manage and in the meantime, you can experience life. 

    Look after yourself everyone and don’t wait till you are better to live, live now and better will come in time 😊

  • Dear University Students

    Daniel Seow, Content Team Editor

    Going to university is one of the most important times of a person’s life. It could be your first time leaving home and becoming independent, or the beginning of a dream career. Some people claim university to have been the ‘best time of their lives’. After all, it’s not everyday you get to move to a fresh environment, get to meet new people and learn more about yourself in the process. The university journey itself, however, can be a daunting prospect to some. 

    According to a 2022 survey on students from the mental health charity Student Minds, 57% of respondents self-reported mental health issues, with 27% disclosing that they had a diagnosed mental health condition. During their educational journey, students may encounter stress, anxiety and/or other associated mental health issues. This can be due to a wide range of factors, from financial difficulties, heavy workload, or simply missing home. Although mental health issues may seem to come hand-in-hand with the rigours of studying and university life, not all students will suffer from these issues. I was, however, one of those burdened by anxiety and stress in my early days.

    When first starting at university, one of my biggest fears as someone who didn’t socialise much was being unable to make friends and find a group to be a part of. Anxiety seeped into my life at university, adding stress to my degree workload and leading me to worry repeatedly about my undecided future. This took its toll on my motivation to do anything productive, exacerbating the issues further. The start of the COVID-19 pandemic ended up being a blessing in disguise for my mental health, allowing me to step back from university to look at my situation with fresh eyes, as well as properly establish a strong support network for the rest of my degree.

    With the help of friends and family after lockdown, I reevaluated my goals and motivations and set about making sure that I didn’t regret any of my choices. The second half of my degree ended up being the most enjoyable and productive part of my time at university, with my academic stress managed by a combination of my support network and being able to try out new activities.

    The most important part in my journey of managing anxiety in university was being able to notice when I was burning out or building up stress, acknowledge it, and then do something about it. I found that the first step of noticing the problem was always the hardest – it took me an entire change in perspective during a global pandemic after all! However, once the problem was dragged into the open, I could finally find different solutions to it: spending time with family and friends, joining a sports team or playing gigs with friends. I gave myself control over what I did, rather than being dictated by stress and worry.

    My experience is only one of many – different solutions work for different people after all. However, if I were to go back to 4 years ago to my former self, I would tell myself these 3 things:

    Always be open, especially to new people, activities, and change. Opportunities will always come in a new environment, and you can choose to take them or leave them. These choices will often open up new doors and paths you may not have considered.

    Prioritise work-life balance and understand when it is the right time to work or to take a break. My initial focus on academic work unfortunately meant my mental health fell to the wayside, leading to a buildup of stress and anxiety. Figuring out my work-life balance was greatly beneficial not only to my mental state, but my academics as well.

    Establish your support network and never be afraid to reach out for help. I was extremely lucky to have friends and family supporting me over the course of the pandemic, as well as my tutor and members of the careers team at my university. There are also other university services and charities available for further support.

    University may seem like an exciting new horizon, an unknown journey that you have no control over. However, I believe that having the knowledge to manage stress and anxiety will allow you be able to manage your mental health and make the most of your invaluable time at university.

  • Taking a Year Out for my Mental Health

    Megan Pound

    I struggled with my mental health throughout my time in secondary school and during sixth form. It became increasingly difficult to revise material and concentrate on my exams because I was battling severe anxiety, depression and obsessive-compulsive disorder. At the start of Year 13 when I was beginning my university application, I made the decision to defer my university place for a year. At the time, I was ashamed and felt like a failure. The reason I deferred was to take a year to work on my mental illnesses and to get further into my recovery. In my mind, I thought this was an embarrassing reason. I knew the questions would start… ‘so what are you going to be doing in your gap year then?’ and ‘are you going travelling?’. I couldn’t admit to people that I was mentally ill. What would they think of me? Depression and anxiety are more accepted in society, but if I told them I was deferring because I had OCD, surely, they’d think I was mad. When the questions did start, I felt so uncomfortable being put on the spot. I answered by saying I was picking up more shifts at work and hoping to visit more places abroad. I felt that answering this question was so tough because I didn’t feel comfortable verbalising all my struggles. I won’t be going abroad and I won’t be working every day of the week. I hadn’t even started my gap year and was already having anxiety over whether my year out would be the productive dream year that everyone imagines it to be for you. 

     My OCD also affects my reading and writing abilities. This is a topic that hasn’t raised much awareness so I am trying my best to educate people. My previous passion for reading is not possible at the moment because of my inability to focus on the page without having to go over each sentence repetitively. Writing is also a challenge. I am only really able to type long passages currently. These are both reasons why I couldn’t start my degree this year. This is why I am taking a year out to work on these things. It makes me look incapable by saying I struggle to read and write, but the intrusive thoughts make it near impossible most of the time. Alongside my challenging struggles with my academics, my mental illnesses have taken their toll on me over the past six years. I am truly exhausted and I just need the time to get stronger. 

    Having anxiety disorders does make it hard for me to think about going to university in the first place, so taking the time to navigate through my headspace and emotions was vital in deciding to take a year out. 

    I hope reading this has given people in similar situations to me the courage to take a gap year if you need one. Your mental health is far more important than going off to university. You are valid and so deserving of a break from being in full time education! 

    Going to university in a years’ time is still a daunting feeling, but I hope that I will be able to take some time for me, focus on the activities I enjoy and find myself again. And RELAX!! My other goals are to become a youth engagement panellist for OCD action, and the biggest ambition I have is to talk at the OCD conference in London in 2024! 

  • Raising Awareness of Anxiety in Universities

    Wayne Senior, Content Team Supervisor and Growth Officer

    At this time of year, new students leave their parents for parts of the country they have never visited, as they begin a new adventure at university. This year, No Panic is joining some of them, and for us too, it will be a new adventure.

    Anxiety affects students who are starting university, and students who are further along their university journey. No Panic wants to help. For us to be able to help anxious students, they need to know we exist, and be aware of the support we offer.

    We are a small national charity. The vast majority of our volunteers volunteer on the helpline. We only have a couple of paid staff.

    For us to reach more students, we need new volunteers. We need volunteers who are at university, and can therefore raise awareness at university fairs, and deliver talks to health students. We have created a new Student Ambassador role, and we are recruiting now.

    Student Ambassadors will raise awareness of anxiety, helping students who have never experienced anxiety to better understand how it affects people. Raising awareness of anxiety will help students studying for careers which may bring them into contact with anxious members of the public.

    An understanding of anxiety can also help students while they are at university. A common problem people who have anxiety experience, is lack of understanding from friends and loved ones. Students will be able to better support their friends if they have panic attacks.

    Student Ambassadors will not provide support to people who have anxiety. Instead, they will tell students about the support No Panic has to offer. We will provide Student Ambassadors with the information they need, so they can tell students about our helpline, our recovery services, our online Anxiety Support Chat, and even our Single Session Mentoring which is handy if you’re anxious on the day of an exam, anxious because you’re about to go back to university after a holiday or anxious because you’re about to fly abroad for a holiday.

    We don’t expect Student Ambassadors to do all the work at their university themselves. To make the role easier and less stressful, we are recruiting teams of Student Ambassadors. We hope to have 3 or 4 Student Ambassadors in each Student Team. Each university where we are recruiting Student Ambassadors will have a Student Team.

    Just as new students start university every year, other students complete their studies and leave university. Student

    Teams will provide continuity.

    This type of work is new to No Panic, so we are only targeting a few universities in Greater Manchester, West Yorkshire and the Midlands. However, we hope that over time we can expand this initiative to more universities across the UK, enabling us to reach even more students.

    If you would like to become a Student Ambassador for No Panic, please apply here.