NoPanic

Category: Articles from Outside No Panic

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

    by Eve McFarlane Salvo, Mindless Mag

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

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

    Managing anxiety

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

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

    Spotting the signs of anxiety 

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

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

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

    Working through anxiety and panic

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

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

    Overall

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

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

  • Anxiety and I: Measuring Your Effort

    by Ellie Dixon, Mindless Mag

    My past

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

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

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

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

    My present

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

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

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

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

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

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

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

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

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

    My future

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

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

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

  • How should employers deal with workplace stress?

    By Jessica Rowson, Director and Head of Psychiatric Injury at Oakwood Solicitors.

    We see a very complex relationship between environmental factors at work, stress at work and overall health of employees, but often this either just isn’t seen or understood by businesses or is simply ignored.

    Reports constantly show that at least 25 percent of all workers in the UK feel stress either some, or all of the time whilst at work, and a similar percentage of workers tend to admit that stress in the workplace negatively affects their health.

    Psychosocial activities – violence and harassment, work-life unbalance, tight or impossible deadlines, high intensity of work and monotonous tasks contribute to work related stress.

    It is difficult to put the whole of the blame for workplace stress on employers. We believe that practical support is needed to bring about real change, businesses need support to help them understand stress, recognise when it’s present or likely to be present, and how to manage employees who are showing signs of stress.

    If we accept that the most common causes of stress at work are:

    • The demands made on employees
    • The level of control workers have over how they carry out their duties
    • The support staff receive from their managers
    • The clarity of an employee’s role in their organisation and
    • The nature of relationships at work.

    … it then becomes obvious that the following will reduce stress:

    • Ensure employees are valued and feel valued
    • Management needs an open line of communications with all employees
    • Ensure jobs are flexible and well designed to ensure understanding and interest in the work
    • Consult employees with any changes to working conditions or job roles
    • Deal with sickness and absenteeism sensitively and ensure a robust ‘back to work’ procedure is in place
    • Develop an employee assistance programme (i.e. confidential counselling or help)
    • Promote a healthy lifestyle and work-life balance
    • Develop a truly supportive culture

    Only when employers tick all these boxes can they be more confident that they are protecting their employees from stress. Less time off work equates to a more productive and happier workforce.

    From a legal perspective, employers have a duty of care to their employees to protect them from an injury to their health attributable to stress at work. There is a risk therefore that if employers fail to recognise and address such issues and deal with stress, subsequently they fail in their duty of care, and could be exposed to claims for compensation.

    In such situations where an employer has failed in their duty of care to deal with stress, those suffering with work related stress may be able to claim compensation for the impact matters have had on their health, the cost of any necessary treatment on a private-paying basis, and lost earnings from their employer.

    The legal position for those who have suffered or who are suffering with stress at work is complex. It is always advisable to consult a legal expert when dealing with such matters.

  • How No Panic Helped an Actor and Director

    Actor and director Christopher Lee-Power explaines how No Panic has helped him with anxiety, in high-pressure situations.

    “The renowned saying by Bob Hoskins, “it’s good to talk,” holds immense truth in various aspects of life. As an actor, I have faced various challenges in my journey, including hyperactivity, speech difficulties, and coordination problems in my childhood. Despite these obstacles, I persevered and pursued personal development through speech, drama, and life skills, eventually earning an Oxford Diploma in Acting.

    Growing up with parents who were entertainers, I witnessed the debilitating effects of anxiety and panic, as my mother struggled with panic attacks and was prescribed Valium. However, I am proud to say that she has since overcome this with the help of various resources.

    Throughout my career, I have honed my craft in various capacities in television, film, and theater, and have had the privilege of appearing on renowned networks such as Amazon Prime, BBC, ITV, Channel 4, and more. Despite these accomplishments, I have occasionally struggled with panic attacks and anxiety, particularly during high-pressure situations such as working with BAFTA director Christopher Swann as the General in his new play One Night . This is where No Panic has been instrumental in providing me with the support and guidance I needed.

    My sessions with Lynn from No Panic equipped me with effective coping mechanisms and techniques, such as breathing exercises and reframing negative thoughts, which have been indispensable in managing my anxiety. I am heartened to see more actors and public figures being open about their struggles with anxiety, and I believe that seeking support is a crucial step in overcoming these challenges.

    One of my future goals is to conquer my fear of flying, as this has limited my ability to work on international projects, including opportunities in the United States.

    I now run my own charity for young people in the arts called The Power Foundation For Young People and looking forward to a few films being released this year that I am in.

    I highly recommend No Panic to anyone seeking support in overcoming anxiety and panic.”

  • A Personal Reflection: The drugs do work – taking SSRIs for Panic Disorder

    A Personal Reflection: The drugs do work – taking SSRIs for Panic Disorder

    The journey of recovery from mental ill health can be tough to navigate. It isn’t as straightforward as a broken arm or a chest infection, where diagnosis and treatment plan is clear. It’s not linear and everyone is unique.

    Medication is still a treatment which has stigma attached to it. A ground-breaking study published earlier this year demonstrated that antidepressants are effective and in fact more patients should be getting the right support through medication. Doctors hoped the study would finally put rest to doubts about the medicine, breaking the frequently portrayed stigma. For example, ‘happy pills’ is a phrase often used by the tabloids to describe the medication. This serves only to compound the opinion that an individual taking antidepressants such as SSRIs (selective serotonin reuptake inhibitors) is miserable, weak and unable to be happy in life.

    Three years ago I had a severe panic attack and breakdown. At my first appointment my GP asked me if I wanted to take medication with no real explanation. It was like being asked if I would like to take insulin for diabetes. How would I know!? I wasn’t the expert! My immediate reaction was ‘no’! The stereotype in my head was of a numb, unfeeling individual and I didn’t want people to think I was crazy. I didn’t want to think I was crazy! Instead I opted for counselling and a mixture of talking therapies and Cognitive Behavioural Therapy. I was diagnosed with Generalised Anxiety Disorder and Panic Disorder.

    I’m a huge advocate for positive psychology – a new field of research – and I have spent the last three years building up strong foundations of practice. This includes mindfulness meditation, yoga, exercise, gratitude, journaling and a growing bibliotherapy. Yet the deterioration of my mental wellbeing in July last year made it clear to me that I needed to go back to my GP.

    This time my GP was amazing and talked me through everything. I had made my appointment a month in advance and decided I would go if I still thought it was a necessity. She was pleased that I had come to see her feeling well rather than in the depths of anxiety. Often people cancel their appointments for depression or anxiety because they don’t want to bother their GP. It feels trivial or they start to feel better in themselves, a pattern I had seen emerging over a period of time. This time, I was able to have a rational conversation about how the past nine months had affected me. The doctor agreed my lifestyle practices were well-versed; I had CBT exercises in my toolbox, so medication was the next route.

    Throughout the first week of taking the tablets I had awful physical side-effects. Within an hour of taking my tablet in the morning I would feel nauseous and for the rest of the day I’d feel weak. I couldn’t enjoy food, it kept going round and round in my mouth. My mouth was dry. My energy levels were low from my lack of appetite and food intake. A psychologist I connected with through Instagram saw my posts about struggling with the tablets. She contacted me and advised me to try taking them in the evening. Within four days I was feeling much better. Taking the tablet before I went to sleep allowed the nausea to disappear and didn’t affect my sleep. I still have the dry mouth, which means I drink more – especially when presenting. This also means more frequent trips to the bathroom!

    Taking my medication was a learning curve. It will affect each person differently. For me, I find alcohol does not agree with the medication at all. Even if I have one or two glasses of wine of a night, I can tell the difference the next day. I drink black coffee, but I have cut back after experiencing the start of a panic attack after drinking two strong Americanos. Mentally I have been feeling good. Some people experience heightened anxious feelings when they start taking the medication, a side-effect I managed to avoid.

    I’ve tried to be open and challenge the conversation around the stigma of taking medication, even when it has made me feel uncomfortable. When I met with a potential new client who was recovering from visible surgery, we spoke about her operation and rehabilitation. When she enquired how I was, I replied that I was feeling nauseous as I had started taking SSRIs. This turned into an open conversation about her own personal experience. She has since booked me as a speaker for her employee network group.

    I’m due back at the GP next week to review my progress. The medication has settled and I’ve noticed I am much better in myself. There have been several times I realised the physical symptoms I usually experience with my anxiety have not happened. My brain is not triggering any warning signs. I’ve been keeping a mood journal for the past two months and my moods are balanced. My family have noticed the lack of swinging between extreme emotions. As far as my recovery goes I am not sure how long I will take the medication. But if it means continuing to take them and being able to live my most best life, then that is part of my own journey.

    I’d like to share my own tips based on my experience.

    • Keep your doctor’s appointment, even if you begin to feel better. It helped me to write everything down beforehand so I was clear about what I wanted to discuss. If you need moral support take someone with you to the appointment to wait for you.
    • Ensure you take in all the information from your GP. Ask if you or they can write this down in your appointment, or ask them to signpost you to further information.
    • Be as open and honest with your manager or colleagues as possible. The side effects of medication can affect you physically and/or mentally in the first few weeks before settling, so it will definitely help to have the right support.
    • Be kind to yourself whilst the medication settles. This could mean a change in your appetite, energy levels or mood. It will pass and if the symptoms persist or if you have concerns, make an appointment to see your doctor straightaway.
    • If you do need to talk to someone for professional support you can call and speak to someone for anxiety at No Panic who have a crisis helpline 0300 7729844, or contact the Samaritans who are available 24 hours a day to provide confidential emotional support (116 123).

    Ruth Cooper-Dickson – No Panic Patron

  • OCD in Young People and the Effect on Parents

    OCD in Young People and the Effect on Parents

    Anyone can suffer from OCD, this includes young people and children. In fact, a lot of adults with OCD find their first symptoms started at a young age. Obsessive-Compulsive Disorder can have a profound effect on a child’s ability to access education (many young people feel that they can’t cope with the pressures of school or college), making friends (avoiding peers so that they don’t see the performing rituals) and relationships with parents who might not fully understand the disorder.

    A youth or child that has been diagnosed with OCD will hopefully be sent to CAMHS (Child and Adolescent Mental Health Service) They can help you to get on top of your symptoms and go on to lead a normal life. Waiting for a CAMHS referral can unfortunately take a long time. So in the meantime support is available over at OCD-UK. They have a Youth Ambassador scheme which you can access here.

    If you are a young person with OCD speaking out might be difficult but you are not alone. Speak to your parents, relatives, friends, teachers or doctors until you find someone who will listen. If you find it difficult asking for help, perhaps you could write a letter like this: To someone who cares

    Check out this video where Zoë, the Children, Young People and Parents Lead for the charity OCD-UK talks about OCD in children and young people over on our YouTube channel 

    Bellsie

  • The Impact of Obsessive-Compulsive Disorder

    The Impact of Obsessive-Compulsive Disorder

    OCD is not simply washing hands or checking. OCD is far more than that. It can be crippling and stop people from living the lives that they deserve. Attending work, having meaningful relationships (especially romantic relationships), even just having friends or pets, OCD can take over people’s lives. Children and young people can drop out of school, be paralysed by their symptoms and even miss out on education due to the condition.

    It can also lead to isolation, being unable to live alone, use the toilet or result in having to shower for over an hour before going out, then finding one has to do the same rituals repeatedly.

    The power of OCD is immense and the impact of this disorder can be life-changing but, you are not alone and OCD can be overcome.

    Check out this video where Ashley Fulwood CEO of the charity OCD-UK shares his expert advice on this subject and more over on our YouTube channel 

    Bellsie

  • OCD is OCD

    OCD is OCD

    A lot of the time No Panic and OCD-UK find people talking about ROCD (relationship OCD) or POCD (paedophile OCD) as if they were different to other types of OCD. The list in fact is endless – COCD (contamination or checking), SOCD (symmetry OCD)… the acronyms quickly become meaningless and divide the community. The fact is that whatever flavour of OCD you have, it’s still OCD.

    There are also physical compulsions that we don’t see – whether it’s asking for reassurance (I am the master after all) or someone with paedophile thoughts checking to see if they are aroused amongst children.

    The fact is that when it comes down to it, you have OCD. The type doesn’t matter – the treatment is the same. By trying to find a therapist specialised in your own particular type isn’t helpful and hinders access to therapy. A good therapist (and there are some out there) will be able to treat you whether your fears are harm OCD, contamination or homosexuality OCD (another acronym we see, HOCD).

    So our message would be this (and this blog has been largely inspired by Ashley Fulwood) – until there is scientific evidence for doing so, let’s stop separating out OCD based upon our symptom type and remember that together we are stronger. Together we can take steps to beat this disorder for once and for all.

    Check out this video where Ashley Fulwood CEO of the charity OCD-UK shares his expert advice on this subject and more over on our YouTube channel 

    Bellsie

  • Help I think I have OCD, what do I do?

    Help I think I have OCD, what do I do?

    The first step is generally visiting your GP. We know how terrifying that is, how finally admitting to the daily torture is difficult – otherwise, OCD wouldn’t be known as the secret! Aware that a lot of people who are drawn in by OCD Awareness Week are those who believe that they have OCD but have no idea where to turn to. So let’s talk about accessing treatment, the best treatments out there and what to expect from your therapist.

    OCD-UK has created a GP Icebreaker which can help to start the conversation. Don’t hesitate to use it – it’s had good results and often GPs are grateful for something to begin with. There’s even a specific one for harm OCD.

    The other option is IAPT, a scheme introduced to improve access to psychological therapies. Some of them offer self-referral. To find a list of the IAPT services near you click here. Otherwise, your GP might be able to refer you to your local Community Mental Health Team (CMHT) and you may be assigned a community psychiatric nurse and will probably see a psychiatrist.

    The gold standard treatment for OCD is a talking therapy called Cognitive Behavioural Therapy (CBT), with or without medication. CBT has cognitive aspects, challenging thoughts and beliefs and behavioural tasks, known as Exposure and Response Prevention (ERP). ERP involves creating a hierarchy of difficult situations and trying them out one by one.

    You see the thing about anxiety is that it ends up by falling. Learning to face the fear without responding with a ritual or avoidance is the key.

    Check out this video where Ashley Fulwood CEO of the charity OCD-UK shares his expert advice on this subject and more over on our YouTube channel 

    Bellsie

  • What is OCD and what isn’t it?

    What is OCD and what isn’t it?

    Ah, this is the one that really gets us. You hear it all the time – people claiming that they are a bit OCD about their clothes or because they always arrange their crisp packets according to colour. There’s one thing they’re forgetting about though… the D in OCD. Disorder.

    In order to get a diagnosis of OCD, you have to experience considerable distress and spend a lot of time on these compulsions and obsessions.

    Yes, we all have obsessions (see this blog post about that) and yes, we all have rituals (whether it’s saluting magpies to lucky charms), but we don’t all have the disorder side of it.

    By using OCD to mean finicky, neat and tidy, particular or to describe your quirks, you are minimising the suffering of the thousands of OCD sufferers who live with this debilitating condition every day. OCD ruins people’s lives. It leads to broken marriages, unemployment, dropping out of studies and even suicide.

    So that’s the one thing that I want you to remember this week. The one thing that I want you to spread the word about. Stop using OCD and trivialising this serious condition.

    Check out this video where Ashley Fulwood CEO of the charity OCD-UK shares his expert advice on this subject over on our YouTube channel 

    Bellsie