NoPanic

Tag: mental health

  • A Natural Path To Healing

    Written By Jon, from Stone in My Boot.

    A refreshing alternative to traditional therapy featuring scenic landscapes and transformative activities to regain your mental clarity.
    In a fast-paced world full of algorithms, hashtags and filters, mental health is more important than ever. While we are the most connected generation of all time, we also tend to be one of the loneliest generations of all time. This has led to an increase in the level of stress, anxiety, and depression affecting people’s daily lives. With this comes an increasing need to find natural, accessible, and effective forms of therapy to help navigate through the pressures of modern living.
    What is Walking Therapy?
    A fairly new form of therapy that comes with the soothing effects of being outdoors (no matter the weather or the temperature).
    Walking therapy is a type of therapy conducted while walking; the plus point is that it is all done in nature. It combines physical movement with mindfulness, while seamlessly engaging both the body and mind in the healing process. By combining the rhythm of walking with therapeutic conversation or quiet contemplation, walking therapy offers a refreshing alternative to traditional talk therapy in a glass door office setting.
    As the famous quote ‘nature itself is the best physician’, numerous studies conducted by scientists have proven over the years that natural greenery improves mental health and clarity. Research shows that nature’s soothing effect can restore mental balance, reduce cortisol levels, symptoms of phobias, anxiety, and offer feelings of calmness and relaxation.
    While walking therapy has multiple mental health benefits to support OCD, mitigate panic attacks and multiple forms of phobias, it also encourages mindfulness and presence by allowing you to connect not only to nature but to yourself. By reconnecting with yourself (in both mind and body) you can focus on processing any difficult emotions, gain mental clarity and fresh perspective on things (which in hindsight you may not want to go over behind closed doors in a therapist’s office).
    Stone in My Boot, a unique wellness initiative, is helping individuals find peace, healing, and clarity through a practice that is both simple and profound: walking therapy. Their wellness retreats include stunning Lake District sceneries, interactive and reflective activities. The therapists at Stone in My Boot are trained professionals who can guide you through the experience, making sure the process is both therapeutic and meaningful.
    A holistic wellness approach that allows you to venture into scenic landscapes with transformative activities to help restore mental well-being, develop perspective, and order your thoughts process.
    An opportunity for you to heal, grow and reconnect with yourself by simply putting one foot in front of the other.

  • The Value of a Recovery Plan

    By Craig Souter, Content Team Contributor

    At some point in life, most people have felt that things have been out of control, whether that was challenges at work, too many assignments in their studies, too many life events happening at once, or a big demand on their social time. However, there is one tactic which is always helpful in the face of feeling out of control – to have a plan!

    What anxiety challenges make a plan useful?

    Anxiety is no different to the challenges stated above. In fact, arguably, the value of a plan with anxiety can be even greater. This is because in the face of anxiety we are presented with two key challenges:

    • Chaos! Anxiety tends to throw so many overwhelming challenges your way all at once. These could include physical symptoms, mental symptoms, impact on your life circumstances, or simply overbearing emotions. It can easily feel like you are out of control and so it’s difficult to respond to them all with a calm rational mind.  
    • Indecision! When your threat response is activated, your ability to think things through logically is inhibited. You are very often almost frozen into action or flighted into escape. This can mean that the choice of what to do next can seem almost impossible.

    How does a plan help?

    Setting time aside to create a plan that aligns with your goals for recovery and living your best life can help you in the following ways:

    • It helps you to take an active control in a situation that otherwise feels unmanageable.
    • It brings together all the knowledge and useful skills you’ve learnt into one place so that you can decide how you want to use them.
    • It stops your actions from being dependent on how anxiety is making you feel. For example, if you have allocated time for exercise, then your goal will be to exercise even if you are feeling anxious.
    • It helps you to hold yourself accountable to ensure that you are putting in the effort you want for relaxation and recovery.

    How do you go about creating an anxiety plan?

    Start by identifying the elements of anxiety recovery that you’ve decided are important for you. There are lots of different articles on Home – NoPanic regarding different skills that you can learn, but here are some that you may acquire: 

    • A chosen physical activity you want to stick to
    • preferred relaxation exercises
    • breathing techniques
    • a commitment to a regular balanced diet
    • thought management
    • support (e.g. counselling, mentoring)
    • social engagement

    Look at each of these and, over a manageable period – let’s say a week –  consider how much of each you want to achieve. These are your goals.

    Now draw up a simple plan for the next week, probably split something like morning, afternoon and evening. If you have any commitments you must meet (e.g. work) plot them in. Now consider when you will fit in your recovery plan activities. You’ll have to be:

    • Realistic; don’t turn this into another source of stress trying to fill every minute with tasks that you must complete or else you’ve failed. This is just creating a way to beat yourself up.
    • Challenging; remember this is your life and your well-being, you have to come first, otherwise you will struggle to be there for anybody else, so consider where you can create space to engage in your recovery activities.

    Pitfalls and Tips

    Once you’ve got your plan, take note of the following:

    • DO NOT let this be a weapon to punish yourself with. Life happens and you won’t always be able to complete every task. This plan is there to help guide you, not beat you.
    • DO learn and adapt. If the plan is not working for you, adjust it. It’s your life and your plan, you are allowed to learn from it and make it better.
    • DO use the plan whenever you are struggling and feel lost. Consider reflecting that right now things are tough, but you have a plan, and you know that by pushing on with the plan, you will get to a better place in the end.
    • TALK to somebody about how it’s going. As with everything anxiety-related, being stuck in your head is tough, speak to a friend, a family member or our helpline. Tell them what is working and what isn’t with your plan.

    Take control and best of luck!

    If you would like support with your recovery from anxiety, try our CBT-Focused Mentoring Services.

  • “And How Does That Make You Feel?”

    My Personal and Professional Journey Through Anxiety Therapy”

    By Joshua Fletcher

    Hi, I’m Joshua Fletcher, also known as @anxietyjosh on social media. I want to share with you my journey, which inspired my latest book, “And How Does That Make You Feel? Everything You Never Wanted to Know About Therapy.” My story began in 2012 with a diagnosis of panic disorder and OCD. It was a tough time, filled with anxiety, fear of panic symptoms like feeling detached from myself and my surroundings, obsessing over my heartbeat, and avoiding places for fear of a panic attack, or the associated thoughts and fears that come with it like losing control in some way.

    Fast forward to today, and my life has transformed. My panic attacks are rare, and when they do happen, they don’t scare me anymore. I’ve learned not to obsess over every sensation or thought. My experience led me to become a psychotherapist specializing in anxiety disorders, and I’ve also completed a master’s in counselling and psychology. Plus, I’ve written several best-selling self-help books on anxiety.

    My upcoming book is something I’m really passionate about. It’s not just a self-help guide; it’s an insight into what it’s like to be an anxiety therapist who has experienced anxiety firsthand. It’s a book about being an anxiety therapist, and lets the reader take a look behind the scenes of what is a profession often shrouded in mystery.

    In “And How Does That Make You Feel?”, you’ll meet four characters, each with their own struggles:

    1. Daphne, a Hollywood actress dealing with identity issues and nighttime panic attacks.

    2. Levi, a nightclub doorman fighting intrusive thoughts.

    3. Zahra, a GP who struggles with driving anxiety and the shame of panic.

    4. Noah, who finds socializing difficult and carries a secret he fears sharing in therapy.

    These stories represent the real challenges faced by people with anxiety, brought to life through anonymized characters. The book gives an inside look at how I approach therapy with each of them. You’ll get a glimpse into the various thoughts and perspectives that run through my mind during sessions – from anxious thoughts to compassionate and critical analyses.

    The book is also filled with informative content about anxiety – its causes, how to manage it, and what effective therapy looks like. I do this by including psychoeducation that is interspersed throughout the book. It’s about understanding the therapy world, especially from the viewpoint of someone who’s been on both sides of the therapeutic process.

    For example, like Zahra, I had driving anxiety. I use my personal experiences and professional training to help her and many others who come to me with a variety of challenges. The book covers topics like exposure therapy and the importance of understanding your own body and mind.

    I wrote this book to resonate with those who have experienced anxiety, to make them feel seen and understood. It’s also for people who might not know what living with anxiety is like. The book is engaging and aims to enlighten readers about anxiety disorders and the stigma around mental health.

    My friends and publisher have praised the book, describing it as a perfect mix of an engaging narrative with valuable insights into anxiety. It has been described as “stealth-help” which I am delighted with. It’s meant to help readers empathize with those who struggle with anxiety disorders. I also discuss the concept of emotional conservatism in the book, emphasizing that those who face anxiety are not weak. They are incredibly brave for confronting their fears daily.

    “And How Does That Make You Feel?” is a tribute to outstanding therapists and everyone battling anxiety. It’s about finding hope, experiencing joy, and showing that there’s always a path out of panic and anxiety. I’m excited for you to read it and join me on this journey. It’s a significant achievement for me, and I hope you find as much joy in reading it as I did in writing it.

    Click here to preorder “And How Does That Make You Feel”.

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

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

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


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


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


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


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


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


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

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

  • My Lived Experiences with OCD

    Megan Pound

    On the outside you see a girl with a huge smile on her face, striving to achieve all of her dreams and looking like she has it all together. If you looked inside her brain this would be a different story…

    She is battling a debilitating mental health illness called OCD, which stands for obsessive compulsive disorder. There are 2 parts to this disorder: the obsessions and the compulsions. Obsessions are the repetitive thoughts that are often labelled as intrusive thoughts. Compulsions are what we complete as a result of the intrusive thoughts ruminating in our mind. There are physical compulsions e.g., tapping and checking, as well as mental compulsions, which are invisible because they are battling on inside our brains without anybody noticing. This is why OCD is often an invisible mental health illness. 

    According to the World Health Organisation, OCD is ranked 5th in the top 10 leading causes of disability for women aged 15 – 44. 

    I have lived with this disorder for the majority of my life. I don’t remember much of my life before OCD. This makes me feel desperately sad. It has taken so much from me and I’ve missed out on lots in the recent years because of my mental illness. 

    I have experienced many themes of OCD, including contamination OCD, harm OCD, moral scrupulosity OCD, false memory OCD, magical thinking OCD and symmetry OCD. They are all extremely challenging. At the moment, I am trying to take hold of the OCD bully and tell him who’s boss. I am doing this by engaging with exposure response prevention therapy (ERP) and taking medication. Although I am in the early stages of recovery and I know the path will not be easy, I can confidently say that both medication and therapy have saved my life over the past few months. Before I started taking medication, I was in a really bad place, crying every day and couldn’t see much hope ahead of me. I still do get these moments in my day-to-day life, but I feel slightly more equipped with the tools to not let the thoughts consume me. It does still overwhelm me some days, but I am practicing self-compassion and trying not to beat myself up about it. 

    Throughout my recovery from OCD, I am making sure I engage in the things I love and am passionate about because I know it definitely helps me a lot. 

    These things are:

    • Walking
    • Positive recovery quotes
    • My aspiration to qualify as a music therapist
    • PERFORMING!!!
    • The lovely mental health community on Instagram
    • Completing tasks that are manageable for me every day (some days are busy and I get lots done, but others are less pressurised and more chill, which is also totally fine!)
    • Connecting with my safe support system
    • Dancing and singing

    The future is currently looking uncertain, but somebody recently reminded me that there is always going to be uncertainty. A quote that I love to remind myself when I get an intrusive thought is ‘maybe the bad thing will happen, maybe it won’t’. These are strong words and really resonate with how I feel when my OCD is tough. I am going to keep battling my obsessions and compulsions by gradually climbing up my exposure hierarchy ladder to keep facing my fears. I am also going to keep taking my medication because I know it is beneficial for me in my fight against OCD. I am determined to get through this, however long and winding the journey is. 

    This is why I want to continue to raise awareness and advocate to make sure mine and my fellow OCD warriors voices are heard! If we don’t speak out, then we won’t reduce the stigma behind obsessive compulsive disorder.

  • Coping with Anxiety in a Digital Age

    Shirley Tabugbo Mindless Mag

    What is Anxiety?

    Anxiety is a sense of worry, fear, or unease that may be accompanied by physical symptoms, including trembling, perspiration, and an accelerated heartbeat. anxiety can help us prepare and react effectively and is a common and acceptable reaction to stressful or potentially harmful situations. Nonetheless, anxiety may be categorised as an anxiety disorder when it becomes excessive, chronic, and interferes with daily functioning. It is essential to remember that anxiety is a complicated condition with various causes and that not everyone will react to the same triggers with worry. If you’re exhibiting signs of anxiety, it’s advisable to speak with a mental health expert.

    What triggers Anxiety

    Anxiety can be brought on by several things, such as:

    ● Stressful life events: Significant life changes, such as the death of a loved one, relocating, beginning a new job, or ending a relationship, can cause Anxiety.

    ● Genetics: Anxiety disorders may have a biological component because they may run in families.

    ● Environmental factors: Living in an unstable or unsafe environment, as well as being exposed to trauma, violence, or abuse, can cause Anxiety.

    ● Medical conditions: Anxiety can be brought on by a variety of diseases, including heart illness, thyroid problems, and chronic pain.

    ● Abuse of drugs, alcohol, and prescription medications is another factor that can contribute to or exacerbate Anxiety.

    ● Caffeine and other stimulants: Excessive caffeine or other stimulant use can worsen feelings of Anxiety.

    ● Lack of sleep: Anxiety symptoms can be brought on by sleep deprivation.

    It is crucial to remember that Anxiety is a complicated condition with a variety of causes and that not everyone will react to the same triggers with worry. If you’re exhibiting signs of Anxiety, it’s advisable to speak with a mental health expert.

    Anxiety in the Digital Age

    Many people experience anxiety on a regular basis. As technology and digital communication have advanced, it has become simpler for us to stay connected and be exposed to new sources of stress. However, in the digital age, there are several strategies to manage anxiety:

    ● Reduce your screen time: Too much time spent in front of a screen can be stressful and increase anxiety. Take a moment each day to disconnect from technology and engage in relaxing activities like reading a book, taking a walk, or practising meditation in an effort to reduce the amount of time you spend in front of a screen.

    ● Make an effort to be mindful: Mindfulness is a method that calls for being attentive and present at the moment. By enabling you to let go of fears about the future or regrets about the past, it can help lower anxiety. You can get help with mindfulness exercises from a variety of apps and online tools.

    ● Make sleep a priority because it can increase tension and anxiety. Prioritise your sleep by developing a regular sleep schedule and reducing your screen time before bed.

    ● Connect with others: Dealing with anxiety requires social support, which is crucial. Making time for in-person contact with friends and family is equally as vital as using digital communication to remain in touch.

    ● Get professional help: If your anxiety is affecting your daily life, it’s crucial that you do so. Nowadays, a lot of therapists provide online counselling sessions, which might be a practical choice for people who would rather forgo in-person consultations.

    In the digital age, it’s critical to maintain your mental health. You can enhance your general well-being and benefit from technology without feeling overburdened by trying to manage your anxiety. Anxiety is all over the place; when I am highly stressed or nervous, I tend to get panic attacks and to calm myself down, I try to reach out to my family or friends because it distracts me. It makes me forget about what is happening to me at that moment. You can find other experiences of anxiety on Medical News Today where you can find people talking about it and how some calming techniques help them.

    If you would like to find out more about this, there is a great UK-based nonprofit organisation called No Panic that provides help and knowledge to those who have panic attacks, anxiety, phobias, and other similar conditions. The helpline, operated by trained volunteers with a firsthand understanding of anxiety disorders, is one of the services offered by No Panic. Seven days a week, the helpline provides people who are having anxiety problems confidential support and guidance. Moreover, No Panic offers self-help tools, online support groups, and other goods and service recommendations.

    In conclusion, anxiety is a typical human emotion that a variety of circumstances can bring on. Yet, anxiety can become an anxiety disorder that requires treatment when it becomes extreme or begins interfering with daily life. Therefore, setting limits, using relaxation techniques, getting professional treatment if necessary, and leading a healthy lifestyle are crucial aspects of dealing with anxiety in the digital age. In addition, anxiety can be actively managed, which can help to lessen symptoms and enhance general well-being.

  • Stepping Outside Your Comfort Zone

    Jasmine Wallis, Mindless Mag


    Everybody experiences feeling anxious in their lives as it is a natural human response to feeling threatened. Whether that’s feeling nervous before a big test or publicly speaking, it is a momentary uneasy feeling that dissipates the moment the threat is over. For a person who has an anxiety disorder, this is not the case. They may not have a specific trigger that they can identify and move past, but their experience of anxiety is a constant process which can prevent them from handling the stresses of day-to-day life.

    Growing up, I loved musical theatre and when I turned 9, I decided to take part in real stage productions. Although I have two left feet, singing and acting always gave me so much joy. But 1 in 4 people experience a mental health problem every year and when I turned 14 the symptoms of anxiety had begun for me. I was preparing for another show backstage when I felt a tightness in my chest, an overwhelming feeling of sickness and found it difficult to breathe. This was the first of many panic attacks throughout my young adult life.

    How to cope with panic attacks

    – Breathing exercises

    – Focus on your senses. What can you feel? What can you smell? This allows you to reconnect with your body and blocks out any unhelpful surroundings.

    – It is important to be open and honest about your experience of panic attacks with someone you trust.

    – Try to locate what it was that triggered your panic attack and instead of avoiding this situation in future, approach it with support. For example, if you have social anxiety and have experienced a panic attack at a party, do not stop yourself from ever going to another party as this will feed your anxiety. Instead go with someone you trust and who knows how to support you through these moments of panic.

    Social Anxiety is an overwhelming fear of social environments; however, this doesn’t necessarily mean you are not a social person. I had plenty of friends and went to plenty of events with them, but I could never match their care-free attitude. I couldn’t understand how they were able to feel so sure in themselves and confident in their actions, meanwhile I was worrying constantly that I was being judged. So, when I moved to a new city on my own without the support of my friends and family back home, I was terrified.

    Being Social with Social Anxiety

    I am not a quiet person. In fact, many people have been surprised to learn I have a diagnosis of anxiety. The reason I say this is I think it’s important to understand there are many ways in which anxiety can present itself and there is not just one type of person it affects. Even famous names such as Ellie Goulding, Selena Gomez and Zayn Malik have come forward to share their experiences of anxiety and panic attacks. Just because someone presents themselves as a charismatic, confident person it does not necessarily mean they are not fighting a battle within. 

    I used to be the child who would get up and play the lead in front of the school. The child who would start up a conversation with a stranger on the plane. Always reminded of stories of how confident I was when I was younger, I longed to have that feeling back. Unfortunately, and I am sure this is the case for many people, the events of the global pandemic really set me back in my progress battling social anxiety. Due to the circumstances, I ended up living on my own for a total of 150 days. Living my own personal Groundhog Day with no social interaction, I began to feel anxious that this solitude would end, and I would enter back into social situations worse than ever before. I wasn’t completely wrong, but I decided I didn’t want to let my anxiety control me anymore.

    There are many ways to push yourself outside of your comfort zone, but this can be extremely scary, so it is important to think to yourself; What is the worst thing that can happen?

    As someone with anxiety, we usually catastrophize the situation and are stuck with a constant voice in our head telling us all the things that will go wrong. However, do these disasters usually happen? No.

    Stepping Outside My Comfort Zone

    For me, I decided the way to overcome my anxiety was to travel around Europe and stay in hostels where I had no choice but to immerse myself into new social situations. Everywhere I went I was surrounded by so many people, and I began to take comfort in how big the world really is. There are 8 billion people on this planet who all have their own lives to focus on, so why do I care so much about what other people think of me and let this affect my mental and physical wellbeing when I am only a tiny part of the population. Now, I’m not saying this was the cure to all my troubles, but it allowed me to be this genuinely self-assured, worry-free version of myself and I even found the confidence to sing again.

    Although I understand travel is not a possibility for everyone, the principle still applies. It was not the action of travelling that helped improve my self-confidence, but by meeting a variety of new people from all different walks of life. This can be achieved anywhere around the world by pushing ourselves to do things we have always wanted to do but have allowed our anxiety to stop us from doing. It will always be uncomfortable at first but by riding through the physical and mental symptoms of anxiety, and meeting like-minded and accepting people, the fear will become less significant the next time you try something new.

  • 333 Rule: Simple Tricks to Manage Your Anxiety

    Mollie Huntington, Mindless Mag

    How is anxiety presented?

    There are many symptoms of anxiety that you may not realise, they may even be everyday factors that you simply pass off as usual behaviours. These include sleeplessness, irritability, specific phobias, trouble concentrating, over sweating or feeling excessively tired. For some, their symptoms take full control over their lives and can be incredibly intense, while others may only experience anxiety occasionally over certain situations such as starting a new job, meeting new people, being in large groups, or being in an unfamiliar position.

    Further anxiety symptoms: 

    ● Being unable to relax 

    ● Panic attacks 

    ● Digestive issues 

    ● Under or overeating 

    ● Sleeping too much 

    ● Increased heart rate 

    ● Racing heart 

    ● Nausea

    Anxiety can cause people to act according to their intense feelings, meaning they may cancel plans, withdraw from situations, prefer being alone or be hesitant to explore new activities. However, since this is a mental health issue in comparison to physical health, it is often not taken as seriously, as there is no way to visually understand one’s mental state. This is why it is so important to speak out about anxiety, to make those around you aware of how you are feeling/how something makes you feel, therefore support can be offered to help ease some of these symptoms.  

    Tips for speaking out about anxiety:

    ● Plan out what you want to say – this can decrease nerves and anxiety about opening up

    ● Ask for what you need – this will let others understand how they can be of help

    ● You don’t have to mention the word anxiety – as long as you can describe how you feel

    How common is it?

    1 in 6 people report experiencing a mental health problem like anxiety in any given week, with mixed and generalised anxiety being the most common. There are many shared factors that trigger anxiety upon different age groups. For example, those age 60+ experience more physical illnesses, causing heightened anxiety, those 30+ often juggle childcare, work, and further life expenses such as mortgages, causing stress, panic and anxiety, and those 18+ are experiencing many new elements of life, such as relationships, new jobs/careers along with pressure to succeed in higher education, also producing anxieties. We also can’t forget those of any age that have undergone a level of trauma which can be triggered and raise anxiety at any time throughout their lives, including childhood.

    How can I help my anxiety? The 333 Rule

    There are many ways to manage and ease symptoms of anxiety such as ensuring good sleep, staying active, or journaling, as well as cutting out bad habits such as smoking, drinking or using recreational drugs, but the 333 rule is a method of managing anxiety in the moment, during an anxiety or panic attack, or when you feel you need help right away. Here is an explanation of the 333 rule.

    The 333 rule works by shifting your focus to your surroundings. During heightened anxiety look at what is around you in that moment. Name three things out loud or in your head that you can physically see, this can be anything from an aeroplane in the sky to a mirror on the wall. Once you have found and named these three objects, scan your environment by what you can hear, again name three things you can this time hear, this could be the ambiance of people talking, birds chirping or the TV. Lastly, once you’ve completed these two tasks, begin to engage your sense of touch by choosing three body parts that move, or feel around for three different textures you can feel at that moment in time, such as a cotton fleece, or denim jeans, whilst moving your fingers or wiggling your toes. These three short tasks will help ground you and generate distraction from racing thoughts/anxiety within 5 minutes. Although there is no formal research on this method, many have found it to be an extremely helpful way to manage anxiety in the moment.

    How you can help those around you

    ● Encourage those experiencing attacks to breathe deeply and slowly

    ● Let them know you are aware how they are feeling 

    ● Help shift their focus to their surroundings, offering a distraction

    ● If it’s okay to do so – offer physical touch, (e.g rubbing a shoulder) can help distract

    ● Learn the person’s anxiety symptoms – you’ll be able to help sense early symptoms 

    ● Encourage talking to a GP – there is no shame talking to a professional about mental health

  • What are Panic Attacks?

    by Harmony Wilde, Mindless Mag

    Panic attacks are when you feel a sudden urge of fear and intense anxiety. They come along with physical effects such as:

    • – Racing heart
    • – Sweating
    • – Chest tightness/pain
    • – Tingling and numbness across body
    • – Difficulty breathing
    • – Nausea
    • – Dizziness

    When experiencing your first panic attack, it can be very confusing and scary; that’s why it’s important to know and understand the symptoms. Learning to deal with panic attacks is a good way to control them better and to try and shorten the amount of time they can go on for (the average time is 5-30 minutes). Here are some ways to try and calm panic attacks:

    • – Recognise you are having one
    • – Breathing exercises
    • – Look around and find 5 things you can see, and 5 things you can feel
    • – Be around a loved one
    • – Get some fresh air
    • – Putting wrists in cold water can reduce the anxiety you are feeling

    If you are experiencing panic attacks on a regular basis, it would be best to see a GP to look at treatment, such as therapy or certain medications. Lifestyle choices can massively affect anxiety and panic attacks, therefore improving the way you live your life can soothe panic. This can be done by eating regular meals, getting enough exercise, seeing family and friends, limiting your caffeine intake and overall trying to be healthier.

    Many people mistake their panic attack for something a lot more serious such as a heart attack, due to some of the symptoms being similar such as an increased heart rate and chest pains. Once the idea of having a heart attack is in someone’s head, this increases their anxiety even more, making the panic attack symptoms worsen and lengthen the time. It is not uncommon for someone to take themselves to A&E or ring an ambulance when experiencing a panic attack, as they think they are in extreme danger; this is how scary they can be.

    Panic Disorder and Anxiety

    Panic disorder is when someone has recurring panic attacks, usually for no reason. They also have feelings of anxiety and panic regularly when they do not usually have a reason to be anxious, which can be distressing. Seeing a GP is the best option when experiencing these feelings, where they may also carry out physical examinations to ensure to rule out any other possible conditions which are causing symptoms. You may be diagnosed with panic disorder if you have unexpected panic attacks that continue for over a month. Treatment for panic disorder are therapy and medication. 

    Anxiety can be a completely normal response to certain situations, such as public speaking or a job interview. However, it can become a problem when feelings of anxiety start to affect everyday life which can massively affect someone’s quality of life. Anxiety is one of the most common mental health issues among the world, with it having mental and physical symptoms for the disorder. Talking to a GP and getting the correct diagnosis is the best way forward when dealing with anxiety, which can then lead to getting the right medication or treatment.

    What is the Difference between a Panic Attack and an Anxiety Attack?

    Although both cause a fast heart rate, harder breathing and distress, they do differ in severity and the cause. Panic attacks are a lot more intense and can be without any trigger, whereas on the other hand anxiety attacks are a response to a threat to a perceived threat. Both are just as horrible as one another and should be taken seriously, therefore if you are experiencing any symptoms you should look for help.

  • 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.