Category: Articles by No Panic Volunteers

Anxiety is a normal, feeling of fear or panic about something that is happening or might happen in the future.

Everyone feels anxiety at times it is part of being human. For example, feeling anxious is normal when crossing a busy road, going through financial/family difficulties, or losing a job, etc.

It is only when anxiety takes control of your life and stops you from doing certain things or when you start to avoid certain situations that it becomes a disorder.

How anxiety affects us:

• Physically – Symptoms
• Emotionally – Fear
• Cognitive – The way we think
• Behave – Avoidance Behaviour

If we look up the word anxiety in the dictionary, we find the explanation:

“An uncomfortable feeling of nervousness or worry about something that is happening or might happen in the future”.

Anxiety is normal. Everyone feels anxiety at times, from one extent to another, it is part of being human, it’s the body’s way of signalling a problem or a threat; crossing the road in busy traffic or going through financial/family difficulties, sitting an exam or losing a job, etc. It is when anxiety takes control of your life and stops you from doing certain things that it becomes a disorder. When you start to avoid things or everyday situations that feel threatening all adds to the problem.

When we are anxious the body is tense which alerts the nervous system that something is wrong.  Adrenaline rushes into our bloodstream to enable us to run away or stay and fight (fight-or-flight response). This happens whether the danger is real, or even if we simply believe the danger is real when actually there is none. It is the body’s alarm and survival mechanism. Primitive man would not have survived for long without this life-saving response. It works so well, that it often kicks in when it is not needed; when the danger is in our minds rather than in reality. We think we are in danger, so that is enough to trigger the system to go.

People can recover from anxiety with the right help and support.

How can No Panic help?
No Panic specialises in self-help recovery and our services include:
Providing people with the skills they need to manage their condition and work towards recovery.
Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

Studies have shown that lack of sleep can be one of the main contributors to anxiety problems. When we are tired our brains are unable to function correctly, our attention span drops, as does our concentration. Reasoning becomes more difficult and our memory suffers.

Sleep deprivation will also lead to lack of energy and eventually have a negative effect on health. Anxiety is exhausting in itself. Your mind is on overdrive most of the time. So what can be done? How can you switch your mind off from racing around?

How can you improve your sleeping habits?

1. ROUTINE: It is important to stick to a regular routine. This means going to bed at the same time every night and getting up at the same time every morning. Weekends Included. A ritual of whatever relaxes you is great, (soothing music, warm milky drink, light reading and relaxation exercise). Use ‘white noise’ to block out any interfering sounds. (Radio out of frequency, Fan, cd/app of waterfall/rain/wind)

2. TEMPERATURE: The bedroom should be kept at a comfortable temperature, it is important also to ‘air’ the room, open the window when you first get up, even if it is just for ten minutes (whatever the weather).

3. EXERCISE: Studies have shown that regular exercise induces peaceful sleep. Anything is better than nothing. But exercising in the evening is not advised.

4. COMFORT: Turn Mattresses and pillows regularly and wear comfortable nightwear.

5. LIGHT: Increase light exposure during the daytime hours. If you cannot get outside, then sit by a window. Open curtains or blinds as soon as you get up. Keep the bedroom as dim as possible.

6. THOUGHT: Bedtime is switch-off time. Keep a pen and paper next to your bed, if any worries or troubles enter your thoughts as you are preparing for sleep, note them down and tell yourself ‘there is a time and place for everything’ You will attend to these things in the morning with a fresh mind. Fill your brain with positive thoughts when getting into bed, (sunny places, happy memories, positive goals).

7. DIET: Reduce your intake of caffeine and alcohol, especially during the evening. Avoid large meals in the evening.

8. TECHNOLOGY: Keep usage of mobile phones, computers, tablets, and televisions to a minimum before bedtime. Give yourself at least thirty minutes of screen-free time before tucking down. Try and keep all technology out of the bedroom. It may seem harmless to check social media or watch a few videos before bed but you are actually keeping your mind active instead of letting it unwind ready for sleep.

9. RELAXATION: Learn to set aside a period during the day to meditate or relax. This could include breathing exercises, meditation and yoga and muscle relaxation.

10. DON’T WORRY: Not sleeping is annoying but it isn’t life-threatening.

Worrying about it will achieve nothing. Follow these steps and things should improve.

Anxiety & Fatigue By Professor Kevin Gournay

How can No Panic help?
No Panic specialises in self-help recovery and our services include:
Providing people with the skills they need to manage their condition and work towards recovery.
Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs & Support Services

If you would like to find out more, then please get in touch:  sarah@nopanic.org.uk

Or get more information on how our recovery services work here: https://nopanic.org.uk/no-panics-5-step-approach/

The symptoms we experience with anxiety are real symptoms but they are not due to a real physical illness.  Take a minute to think about what happens to your body when you’re having a panic/anxiety attack; it is in fear response mode. If you were in some kind of danger you would need to act quickly to defend yourself, that’s why we have a built-in fight-or-flight response that our body activates once we feel any type of threat.

When the body is very anxious the nervous system gives a signal to release certain hormones, (adrenaline and cortisol). When these are produced in the body,  the heart-rate is stimulated, air passages and blood vessels dilate, as well as a number of more minor effects.  You will start breathing very deeply without needing to do so and this will cause you to accumulate extra air in your chest and diaphragm area that you don’t need. (that is the reason you feel suffocated while you’re having a panic/anxiety attack) Eventually, this will cause pain because your chest is expanding beyond its limits and pushing on your rib cage.

During the fight or flight response especially, the body completely shuts off the digestive system because we don’t need it at that moment. Which is why our appetite is reduced when extremely anxious. The longer the food stays in the stomach the acid will back up in your oesophagus. This can cause chest pain, painful throat, nausea and even diarrhoea.  Muscles tense up in preparation for impending action which can lead to stiffness and pain.

Common anxiety symptoms

• Unshakeable feelings of dread, apprehension, and irrational fears
• Heart palpitations
• Difficulty breathing or Hyperventilating
• Dizziness and feeling lightheaded
• Chest pains and other symptoms similar to those of a heart attack
• Inability to concentrate
• Insomnia
• Chills and perhaps hot flushes
• Dry mouth
• Sense of impending doom
• Stomach cramps, diarrhoea, nausea and other intestinal symptoms
• Clamminess
• Muscle tension, aches and pains
• Exhaustion
• Pins and needles
• Irritability
• Excessive sweating
• Dry mouth
• Painful throat
• Feelings of unreality

Some parts of the body are more sensitive to these than others which is why different people have different symptoms. It might be reassuring to know that all anxiety symptoms can be explained by the release of hormones in the system, incorrect breathing and the body preparing for the fight or flight response.  Although these symptoms are unpleasant they will not harm us.

How can No Panic help?
No Panic specialises in self-help recovery and our services include:
Providing people with the skills they need to manage their condition and work towards recovery.
Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

Social anxiety/phobia affects up to 2.00% of the population of the U.K. or, to put it another way, about 1.5 million people. It centres on persistent and irrational fears of social situations where one may be exposed to judgment by others or by becoming the “centre of attention”. It may well be coupled with an intense fear of behaving in an embarrassing or humiliating way which can lead to avoidance of public contact/situations.

Symptoms of Social Phobia vary from person to person but may include:

• Blushing
• Sweating
• Trembling
• Fast heartbeat
• Dizziness
• Nausea
• Muscle tension

Common Situations in which Social Fears Occur:

• Going to work or school
• Eating in public
• Meeting people
• Going to meetings/Giving a presentation
• Social functions: weddings, parties, visiting family/friends
• Starting conversations
• Making eye contact
• Eating in front of others
• Using public toilets

How can No Panic help?
No Panic specialises in self-help recovery and our services include:
Providing people with the skills they need to manage their condition and work towards recovery.
Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

Goal setting is vital in the recovery of anxiety disorders and should be considered very carefully.

Your goals should be specific, clear and precise and most importantly obtainable. For example, imagine you are on a diet, there is no point in saying, I am overweight, I need to lose 3 stone. Three stone is a lot of weight, in other words, a big goal, it must be broken down to something like ‘This week I am going to lose 2 lbs, to do that I am going to take a walk every day and make sure my portions of food are smaller than everyone else in the house!

Maybe you are agoraphobic and haven’t been out of the house for weeks, it would be unreasonable to set a goal by the end of the week of,  ‘I will catch a train to London then a flight to Paris!‘ It would be more sensible to say by the end of the week ‘I will be able to walk to the front door, open it and take one step out while concentrating on my breathing and relaxing my muscles’.

Maybe you are a hoarder, it is no good saying,  ‘my goal is to start tidy and throwing stuff out!’ This is not precise enough. But by changing that to ‘I am going to clean out one small bin bag of stuff by Friday.’

Here is our advice on how to set a goal with 6 steps:

1. Pick one goal. This is important! You can only achieve your goals if you focus on them one at a time. Once your first goal has been accomplished you can start on the next one.
2. Write down your goal in black and white. Make it official. Display it somewhere you can read it regularly.
3. Pick goals you really want to achieve. You have to want it. If you don’t really want to do something, you won’t succeed.
4. Be firm and positive: To achieve your goal you have to be firm with yourself, You have to work to accomplish your goal. Be positive that you are taking steps forward.
5. Persist. Don’t give up. Be patient with yourself but also firm.
6. Test your anxiety. Your goal has to be something that tests your anxiety, otherwise, it isn’t really advancing your recovery. It has to something that makes your heart beat just that bit faster.

Remember! The harder you stick at your goal, practising your controlled breathing as you are doing it, the easier it will get. Don’t give up, after all you do want to recover don’t you?

Why not plan a set of small goals for the week by using our free printable download ?

Don’t forget to plan some rewards for yourself for the end of the week! ?

How can No Panic help?
No Panic specialises in self-help recovery and our services include:
Providing people with the skills they need to manage their condition and work towards recovery.
Our aim is to give you all of the necessary advice, tools and support that you will need to recover and carry out this journey. No Panic Recovery Programs

Taking care of someone with an anxiety disorder can be extremely testing at times, especially if you have never suffered yourself, but you may be surprised how much of a major role you can play in helping the person recover.  Firstly it is important to accept that they are not “putting it on” or “making up” the symptoms.  What they are experiencing is genuine, frightening and often life-destroying.

Being a carer of someone with an anxiety disorder can be a lonely job at times, but as a carer you are certainly not alone. Recent statistics show that there are over 6.5 million carers in the UK at the present time.  It may be a comfort to know that by helping and supporting your friend/family member you are aiding recovery.  A little understanding goes a long way.

Talking to other people in the same boat as yourself can be a comfort Maybe there are local groups in your area that could put you in touch with them?  You could try your local Library, Citizens Advice Bureau, or the local Doctor’s surgery for details.

Undertaking a carer’s role can put huge pressure on you, it can also cause conflicts or a strain on your relationship with the person you are looking after. This is why it is so important to not only try and understand what the sufferer is experiencing but also take care of your own health and well-being.

Here are No Panic’s top ten tips for carers:

• Take time for yourself. You cannot take care of others if you are mentally and physically drained yourself.
• Learn more about the person you are caring for and their disorder. Our website has lots of useful information. The more you know, the more help you can give.
• Talk to other carers. It is always comforting to know you are not alone. Join us on our Facebook group and share stories with others going through the same things.
• Ask for help when and if you need it. You are not a failure or showing weakness by reaching out, we all need a bit of help now and then.
• Accept help if it is offered. You may want to do everything yourself. You may want to be the carer all the time, but if someone offers then accept gratefully. People offer because they want to help
• Look after your own wellness. Diet and exercise are important for everyone to stay in good health. Listen to your body and its needs.
• We all need to shut off and recharge our batteries every day. A good night’s sleep is essential to cope with daily trials.
• Don’t cut yourself off. Staying in touch with family and friends is very important. If you are not always able to get out then a quick call or even texting is a great way to catch up.
• Check out your rights. If you have given up your regular work to become a carer, you may be eligible for certain services or funding.
• Give us a call. Our helpline is open every day of the year from 10-00 am to 10-00 pm. This is not just for people who suffer from anxiety but for you too.  Sometimes you need to talk to someone.

Continue Reading:  Practical Help for Carers

1st to 7th June 2019 is Volunteers Week.

Here at No Panic we have some amazing volunteers and wouldn’t be able to do what we do without them! So we would like to say a huge thank you to all volunteers for their hard work and dedication.

We have lots of volunteer positions available. We are looking for Helpline volunteers, Shop volunteers, volunteers to help online and with social media, and Committee members.

So, if you think you’ve got what it takes to join the team, get in touch today by calling 01952 680460 email info@nopanic.org.uk or find out more here.

No Panic has been on the radio this week with the actress Samia Longchambon, who plays Maria in Coronation Street.  She was telling her story about suffering from such bad panic attacks she feels she would die. As I listened I thought how brave the three people were who joined her on the radio to discuss their anxiety.

It is good that there is more and more awareness of mental health issues nowadays. Only by talking and learning how to deal with panic attacks can the boundaries around anxiety  be addressed.  Panic attacks are not a mental illness but are a product of an overload of anxiety and adrenalin.  They are an awful experience to go through at any age but they will not harm you.  Nothing worse will happen to you, we won’t die or faint or anything else we might fear. It is like a false alarm going off.   The feelings we experience are normal for the heightened state the body is in when stressed. 

Two of the main fears we may feel is not being safe and in control.  When the body is tense it is giving the message that something is wrong.  This gives a signal to the fight and flight response and the release of adrenalin in the body The body is doing what it naturally would do if we were in danger.  But we are not in danger and the feelings will pass like it has in the past. 

 When we are anxious the breathing changes, which contributes to the feelings. When we add on frightening thoughts it becomes a struggle within ourselves.  I thought I would write about what to do when we have a panic attack as it really helped me and many others.

When we are frightened the body wants to run and get away from the anxious situation.  It makes sense to do this but unfortunately the body isn’t learning how to deal with panic attacks.  Try and drop the shoulders and let go of as much tension as you can.  Learn to do the diaphragm breathing, tell yourself you are safe and let the feelings pass.  There is a free recording of the breathing technique on the web site’s home page.  Practice this regularly so you can do it anywhere and if you apply it early enough it will prevent panic attacks. 

Use the Progressive Relaxation CD where you tense each muscle group in turn and it teaches the body the difference between being tense and relaxed. These two things are giving you control over the anxiety and are the start of getting better and feeling safe.

When we experience panic attacks try not to think you won’t ever get over them.  Like me and many others you can overcome anxiety and panic attacks.

If you would like to find out more, then please get in touch: info@nopanic.org.uk

Picture courtesy of ITV