NoPanic

Category: Articles by No Panic Volunteers

  • Resilience and Bravery in OCD and Anxiety Recovery

    By Meg Pound, Content Team Contributor

    Mental illness is tough. Hugely difficult. One of the hardest parts of my days is getting up in the morning. The realisation that it is another day of battling compulsions and intrusive thoughts. I feel drained before I have gotten out of bed. It is the fear of the unknown. Is it going to be another day of feeling this way? Will I ever feel better? 

    I like to remind myself of one powerful fact.

    I have survived every single bad day of my life.

    I have done that. 

    I have gotten through the very worst times that I never thought I would. For example, I went on holiday last August and was 90% convinced I was going to die. Even in the darkest pits of fear and anxiety, I still had that 10% glimmer of possibility that I could survive it. OCD and anxiety thrive on the ‘What if’. ‘But what if the bad thing happens this time’. We have to remind ourselves of all of the times we have proven OCD and anxiety wrong. We are much more resilient than we think we are. 

    Reflection upon the events we never thought we’d survive is a powerful thing to do to gain back control. We can overcome the fear and come through the other side shining.

    I feel anxious about writing this article. ‘What if’ nobody believes me, ‘What if’ something bad happens once this is published. But I also know that I wouldn’t be able to prove OCD and anxiety wrong if I did what they said. I write these articles because I want to raise awareness and help people reading them feel less alone. Something else that is important to me is acknowledging my resilience and bravery for writing about my experiences. I would never have dreamed of doing something like this a year or so ago. It is vulnerable but honest. If we don’t talk about our experiences then people will continue to suffer in silence. I hope I can inspire people to feel brave and resilient alongside their mental illness. It doesn’t define us. We are so much more than our struggles. Sending all my recovery wishes to everyone.

  • Exam Stress

    By Chaima Kenache, Content Team Contributor

    Exam stress is one of the few anxiety inducing events that the majority of people can relate to regardless of who they are. For a moment, consider the average GCSE student in the UK, juggling the demands of studying 8-10 subjects five days a week, with the supposed restful two days often consumed by revision and upcoming exam preparation. The pressing question emerges: when do these developing minds find respite? How can stress and anxiety not take hold when faced with an unending stream of impending deadlines? A staggering 66% of children openly express feeling most stressed about homework, assignments, and exams, and unfortunately the number continues to increase. Children often internalise this false belief system that their self-worth is intricately tied to their academic accomplishments and anything below the unwritten standard they’ve set for themselves is considered a “failure” or just a result of “stupidity”. The cycle of keeping up with academics, not because it intrigues, but because of the mental consequences of failing or falling behind is both unhealthy and dangerous. No child should feel tied down because of a number on a page,  no child should feel the need to place academic validation above their personal wellbeing and mental health. However, unfortunately, a lot of teenagers do feel this way, and conditional love is a key reason for this. Teenagers who perceive their parents’ affection is contingent upon academic performance are more likely to succumb to these stressing standards to not only avoid disappointing their family members, but also to prove their ‘worth’ to themselves, further intensifying the anxiety and fear of failure that they already had.   

    Luckily, there are ways to combat this issue. Firstly, parents should always promote the importance of good wellbeing and show love towards their children regardless of their successes or failures. One effective way for parents to assist their children in addressing mental health challenges is by acquiring knowledge on the subject. Actively participating in support groups and engaging with organisations dedicated to raising awareness about mental health equips parents with valuable tools. This knowledge not only empowers them to support their children during times of mental health struggles but also enables them to recognise early signs, allowing for timely intervention and the provision of essential support. Secondly, the use of mindfulness and relaxation techniques are powerful tools when tackling exam-related stress. Techniques such as keeping up with good exercise and knowing when to step away from work to engage in a more fun and alleviating activity are crucial to maintaining a healthy balance. Furthermore, procrastination and poor time management is also a key issue that magnifies anxiety during this period. To reduce this, students should break down study materials into shorter, more cohesive chunks of revision,  over an extended period of time. Alongside this, setting realistic goals with maintaining a consistent study schedule can help students stay organised and reduce the last-minute cramming that often contributes to anxiety. To reduce feeling of anxiety because of this expectation to not fail and therefore disappoint, it’s essential for students to recognise that exams are just one aspect of their academic journey, and that their value extends and isn’t based on just one test. However, teenagers sometimes can’t do it alone, seeking support from peers, family, or educators can provide valuable perspectives and reassurance. Moreover, sharing concerns and discussing study strategies can create a supportive network that diminishes the isolating effects of exam anxiety.

    Navigating exams, particularly for teenagers, can be highly stressful. Effective strategies to reduce anxiety include mastering time management, incorporating relaxation techniques, employing ‘chunking’ or information grouping methods, and seeking a non-judgemental outsider to listen and advise you when you need it. This provides a student with a nuanced and composed state of mind, which not only decreases the possibility of them catastrophizing everything causing them into a ‘mind blank’ before the exam, but also allows students to feel settled, removing anxiety around exams in the future.   

    Young people who are struggling to deal with anxiety around exams can get support by emailing youth@nopanic.org.uk.

  • Anxiety and Exercise

    Fiona Gee, Content Team Contributor

    The positive link between exercise and improved mental health has long been established and for some, doing regular exercise is now a critical part of their mental self-care. The release of endorphins is scientifically proven, after all. 

    However, particularly if you have never done any exercise and don’t know where to start (or if you struggle with it for physical or other reasons) being told ‘just do some exercise’to improve your mental health can be as glib a statement as saying to someone with anxiety ‘don’t worry’ (probably the singular worst thing to say to an anxiety sufferer, right?)

    I have read many an article from people frustrated with being told to ‘just do some exercise’ because like most things related to mental health, it is not a quick fix. However, as others on this blog have observed, anxiety can often be about good and bad days – and while exercise is never going to just ‘cure’anxiety, it can help turn a bad day into a better day and/or over time, provide a change in routine that ultimately offers longer-term benefits to both mental and physical health. 

    My own experience has seen me go from a fairly sedentary lifestyle up to around ten years ago to a much more active lifestyle now with exercise embedded into my daily routine. 

    Full disclosure: my lifestyle change was not driven by my mental health. I’ve had orthopaedic issues all of my life and following surgery eight years ago which finally corrected them, I was advised that the bare minimum of 30 minutes cycling per day was needed to keep everything in check. Since then, I’ve worked with a physio to go beyond that bare minimum and finally turn around my orthopaedic health.

    The improvement in my mental health is, I would say, an added and welcome bonus. I still suffer from anxiety – but actually, I have found that exercising often provides an outlet for processing anxious thoughts. It sometimes even drives me to pedal faster or work harder – largely because I know there will come a point in proceedings whereby my body is working so hard that my brain doesn’t have room for the anxious thoughts anymore – and guess what, I feel less anxious afterwards as a result.

    While some readers may now be persuaded, I realise many people may still feel ‘well that’s nice for you but I’m still unsure where to start and/or still have physical issues that make it harder for me to start’. First, all the exercise progress I have made has been under the watchful eye of a physio – so if you are struggling physically but want to explore what options you have, consult a medical professional. The chances are, there will be something you can do and you may even surprise yourself in this respect. Don’t underestimate the difference that eg a simple exercise (like walking) can have (I also find a long walk is a great way of processing thoughts). 

    Secondly, the NHS has an entire page dedicated to exercise. This page also includes guidance on the Couch to 5K programme for those who want to take up running.

    For those who are financially able, joining a gym is also an option (though I realise can be a scary prospect). You don’t necessarily need to join a gym to exercise though; the vast majority of the work I do is done at home and as long as you have some idea of an exercise technique (which might simply be gleaned from the NHS website), there is plenty you can do at home. Even going up and down stairs several time counts.

    For those who want to join a gym but are scared by the prospect, starting with simple, home-based exercise can build up confidence. I do a limited amount of gym work and felt very self-conscious at first, but soon realised that everyone felt like this and that also, most people focused on their own routines and were not paying the slightest attention to mine (and nor was I to theirs).

    And finally, remember – there are no hard and fast rules. Try stuff; do what works for you.

  • ”When in Doubt … Keep Believing”

    By Craig Soutar, Content Team Contributor

    It is common when discussing an anxiety disorder to discuss physical symptoms such as panic attacks, nausea, dizziness etc or mental symptoms like feelings of dread. These are the harder hitting, more obviously signs of anxiety, but a more subtle, less discussed part of the condition is doubt. 

    Doubt is defined as “a feeling of not being certain about something, especially how good or true it is” (Cambridge dictionary, https://dictionary.cambridge.org/dictionary/english/doubt). Doubt is common in all anxiety disorders and especially prevalent in Generalised Anxiety Disorder GAD) and Obsessive Compulsive Disorder (OCD). 

    What are some common examples of doubt in anxiety disorders?

    You may recognise doubt in some of the bigger aspects of anxiety, but it can be worth checking in and seeing if doubt is seeping into many more subtle aspects of your life. Here’s a few common ways doubt crops up:

    I don’t think this is anxiety

    It’s likely at some point you’ve been convinced you were having a heart attack, or going mad, or maybe you think you have cancer, the possibilities are endless. Many times you’ll be told you are fine, but you continue to doubt it, even when weeks or months later, none of them came true, you are still capable of doubting it. 

    I don’t think what I am doing for my anxiety is making any difference

    There are so many recommendations out there on how to improve your anxiety and as anxiety is not like a broken leg, it is almost impossible to get 100% certainty on any of them. So, you might find yourself wondering, are these breathing exercises really working, is exercise helping me or is it making my anxiety worse, or I don’t know if medication is good or bad for me?

    I don’t think I will ever get better

    There are no miracle cures for anxiety. Achieving a better life is a journey and that means time and with it, difficult spells. It is common for people experiencing difficult spells to assume they are on the wrong path. The strategies last week you were convinced were working are now worthless and you have it all wrong. Even if you are doing well, a well-intended new technique online may have you questioning everything you are doing again.

    I don’t know if this is my purpose anymore

    When life is bouncing along it is easier to feel committed to your path and your purpose. Once the anxious state is in place and doubt has crept in, your view on your life purpose is just as susceptible to doubt as what you should have for your breakfast. You may find yourself doubting if you are in the right job or relationship, or studying the right topic.  

    Why does doubt arise in an anxiety disorder?

    Firstly, ask yourself, is doubt really that unique to anxiety sufferers. Most people know those who tend to doubt themselves or choices they are making, even though you wouldn’t consider them highly anxious. Quite simply it is part of our evolved brains to consider and challenge our choices. It is all well intended with the purpose of keeping you safe. 

    The reason doubt feels so much more problematic in a person with a triggered nervous system is that the doubts will be fuelled by adrenalin and cortisol and therefore commonly accompanied with unpleasant physical sensations. These in turn are taken as clear signs that we have a big problem to address and then of course the stakes of making the right choice suddenly feel so much higher. 

    I’ve talked about life purpose and relationships, but have you ever noticed that when anxious, even simple things that seemed easy are now incredibly difficult – what product to buy at the supermarket, which television program to watch. Quite simply it’s the same process going on in a healthy person but fuelled by your triggered nervous system. 

    I recognise the doubt, but what can I do about it?

    First of all, do not treat this as an emergency. You have dealt with anxiety and whilst it is uncomfortable, your are proof that you can continue on. Don’t add fuel to the fire by proclaiming ‘oh no I am doubting everything I can’t possibly cope’.

    Secondly, a thought is only ever a thought. That is going to sound annoying given these thoughts are plaguing you, but consider it for a moment, does having a thought mean that the thought is true?

    I strongly recommend taking a step back and considering, maybe now is not the time to listen to these strong feelings, maybe for now it is enough to continue with my good practices and let time pass, knowing it will settle as my nervous system does. Consider the following tools:

    Take action

    What is the number 1 worst activity for doubt? Answer. Rumination (https://nopanic.org.uk/thinking-too-much/). 

    When you are ruminating and not taking action, you are stuck. Your thoughts are infinite and you will find 100% certainty. So often the best thing you can do is quite simply ‘take action’. It may not be the best action, it may even not turn out as you wanted, but you’ll have moved forward and you’ll have learned. 

    Journalling

    As we said, the mind can invent infinite scenarios. The more you try and handle them all in your mind, the more tired and stressed your mind will become and so the cycle continues. Getting those thoughts out of your mind gives you a chance to step aside from them. 

    In the case of journalling, the process of writing your thoughts has itself been shown to have a therapeutic effect. In seeing your thoughts, sometimes it is also much easier to see them for what they are, thoughts. Many people on seeing their thoughts on paper will laugh or realise how unlikely the scenario they’ve come up with is. Read this useful article on the no panic website to tell you more: https://nopanic.org.uk/journalling-and-why-it-is-good-for-you/

    Talking

    Along similar lines to journalling, talking your thoughts out loud often disempowers them and gives you a chance to see them more clearly. Talking takes many forms as well, so whilst formal therapy is great, it can often be helpful to talk your thoughts through with a friend or loved one and in some instances, even finding a private space and saying your thoughts out loud to yourself is beneficial. Don’t forget the nopanic helpline is available 10am – 10pm 7 days a week if you’d like to practice talking to somebody who will listen. 

    Cognitive Behavioural Therapy (CBT)

    Many people look to CBT to ‘fix’ or ‘cure’ them and in many instances, it has such a dramatic effect. However, on base level, CBT is equipping you with a valuable skill. In learning CBT, you learn ways to see your doubts differently and challenge them in different ways. CBT is at the core of the 1-1 mentoring service which No Panic provides, so if you cannot get access to a therapist easily, consider using that service in the short term.

    Unfortunately, as with many other frustrating symptoms of anxiety, doubt is likely to come up, so don’t let it surprise your or frustrate you. Noticing it can really help in empowering you to act, despite that doubt. So whether you are just starting out, or have been trying to recover for some time, there is no better time to recommit to the practices you have been learning and when doubt creeps in, keep believing and keep stepping forward.

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

    By Daniel Seow, Content Team Editor

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

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

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

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

    Get active

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

    Socialise and spend time with others

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

    Aim and set realistic goals

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

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

  • Want to Make Progress?

    Lila Saw, Content Team Contributor

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

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

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

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

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

  • Inspiring People to Make Progress with Their Anxiety in 2024

    By Hannah Parton, Content Team Contributor

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

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

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

    1. Talk, Talk, Talk 

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

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

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

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

    2. Writing Things Down 

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

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

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

    3. Finding that thing 

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

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

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

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

    4. Just a reminder! 

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

  • Year 1 of the Content Team

    Wayne Senior, Content Team Supervisor

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

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

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

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

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

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

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

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

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

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

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

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

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

  • Anxiety in the Christmas Season

    by Chaima Kenache, Content Team Contributor

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

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

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

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

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

    Millie Painter, Content Team Editor

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

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

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

    1. Mindfulness

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

    • Minimising Anxieties of Daily Life

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

    • Increase the Crowd Size Over Time

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

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

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