What does Recovery mean to you? It may mean you want to be free from anxiety. We can’t hurry recovery; it takes as long as it takes. We need to accept how we are at the moment and keep working with our anxiety, not fighting or struggling with it, but try and accept the anxiety for now; doing things in a more relaxed way.
There are many things we can do to help our self. Self Help really does work. Why? Our mind and body is linked together and so we must work with both to recover. We will all have setbacks but it doesn’t mean we will go back to the beginning of our anxiety. We must have been recovering to have a setback.
Self Help isn’t just one thing it is many different therapies put together. No Panic is a self-help, cognitive/behaviour therapy based, organization but this does not mean that we have the only solution to phobias. We readily accept that other methods work for some sufferers. However, we do know that, at present, the methods we use have the highest proven success rate. Our methods may seem a bit long and drawn out and require much hard work so, if you are looking for an overnight, miracle cure, then we regret that we don’t know of any, although our Charity has been working with anxiety for 20 years. Hard work will bring positive rewards “No pain – no gain”. We give no promises or guarantee of success but we ask to be judged by the thousands of sufferers who, by using self-help cognitive/behaviour therapy, can now lead and enjoy a “normal” life.
Recovery comes from within the suffer themselves
Telephone Recovery Groups
Our 14 week Recovery Groups is based on Anxiety Management and Cognitive Behavior Therapy. We invite you to become a member and join a group. Anxiety can feel very isolating and coming on a group gives you support and helps to work on over coming anxiety. The first important step is for you to put your name down for a group. It takes courage. If you have anxiety we know you have that courage. You are brave coping with anxiety and its symptoms every day. Put that courage to getting better.
All anxiety disorders are connected to our reactions to fear and are stimulated by tension in our muscle groups. Therefore, if we can reduce or eliminate muscular tension we can greatly reduce anxiety.
It is impossible for you to feel nervous, anxious, tense or irritable if every muscle in your body is relaxed!
It is also impossible to have a panic attack if the body is relaxed.
Relaxation and the Breathing Technique are the building blocks to recover from anxiety.
We cannot feel anxious, nervous, tense or irritable if the body is completely relaxed. Relaxation helps by calming the body down; it prevents panic attacks and gives us a feeling of well being. Relaxation isn’t putting your feet up, listening to nice music or watching television, it means practicing deep relaxation of all the muscle groups in the body. Why does this work? It works because the body has got used to being tense and it has become a bad habit. When relaxing the muscles it teaches the body the difference from being tense and relaxed, switches off the nervous system and stops the release of stress hormones, one is the powerful hormone adrenalin.
No Panic can provide a written deep Relaxation programme or a CD version. We can also supply a helpful Positive Thinking CD
Phone our Help Line and our trained staff can talk you the Breathing Technique which will help the body calm down and give you back control over anxiety.
Phone our Crisis Line on 01952 680835 24/7. The recording is also on our
Help Line No. 0844 9674848 after 10-00pm
How does Cognitive Behaviour Therapy work? You are probably aware of how negative you think. This contributes to anxiety and keeps us in the cycle of fear, symptoms and anxiety. Negative thinking helps our body believe we are in danger. So like our primitive man who wouldn’t have survived without the fight and flight response we have the same response. If we are in danger, for instance we step off the pavement and narrowly miss being run over we can attribute our safety to our quick survival response. Why does our body react this way when we are not in danger? There isn’t anything dangerous going to the supermarket, a social occasion, or going on a bus. Because our body is anxious we accept our negative, irrational thoughts as true, creating fear and so our body acts the same way as if we are in danger/threat.
Try and remember thinking is just something we do. Thoughts are just thoughts not facts. Because we think something it doesn’t mean it is true. We have millions of thoughts that just pass in and out of our mind. We don’t worry about them. Anxiety thoughts stick because of our reactions to them.
We need to change our response to the thoughts
Think positive and use our rational part of our mind
Become a member and join our Recovery Course/Mentor Scheme (one to one) and get help and support.
Ring the Help Line 0844 967 4848
We have all heard the saying “Face your Fears and Do it Anyway” but it isn’t that easy is it? To recover from anxiety we do need to face our fears but gradually. When we avoid things then we are keeping anxiety going. Proven successful treatment involves making realistic goals and breaking your first goal into achievable steps. By using the relaxation and breathing techniques it teaches the body that there is no danger. With learning to change our thought patterns to more positive and realistic thoughts our body will stop sending the false alarm signal to the nervous system. Change your thought patterns. Instead of thinking the worst scenario try and think logically, what really may happen?
Often our underlying fear is I cannot cope or I will lose control
You do cope, every day you cope with your anxiety and symptoms. Do you ever lose control? The last thing you want to do is draw attention to yourself. People are not looking at you they are getting on with their busy life.
Exposure Therapy for Agoraphobia
Cathy has not been able to go out of her house for 9 months. She joined No Panic Recovery Group determined to try and get well. Her goal was to go to the local shop but it seemed impossible to get there, even if it was only ten minutes away. Her first goal was just to open the front door and look out. Even that step caused Cathy anxiety but she used her Relaxation and Breathing Technique as a coping technique. The next step was going out in the garden, putting the washing out and doing gardening. Cathy then tried walking down the road to the first lamp post and gradually managed to get round the block, to the Post Office and the local shop.
John suffers from Social Phobia and together in his Recovery Group worked out a plan.
- Invite a person into your home.
- Carry out an act, e.g. make a cup of tea whilst someone is watching.
- Invite a couple of trusted friends round for a quick coffee.
- Invite a few people into your house.
- Have a party.
- Go to a friends’ house
- Have a cup of tea at a café or supermarket
- Take a friend to a café to have a cup of tea and a snack
- Stand outside a restaurant and watch other people going in and out and eating.
- Go in and have something, e.g. a drink or a sandwich.
- Order and eat a proper meal in a restaurant.
- Make sure you join in conversations.
Most people are nervous about going to the Dentist. People suffering from Dental Phobia are extremely anxious. For example there may not like the feeling of being trapped in the chair or of not being in control. Here are some of the ways to try and overcome this fear:-
1. Read literature about how dentists work.
2. Watch video recording of dental treatment.
3. Walk close to a dental surgery.
4. Get used to sitting in a dentist’s waiting room.
5. Find a dentis who will visit you at home and who will talk the treatment through
6. Get used to sitting in a dentist’s chair.
7. Discuss your problem with the dentist and that you can cope only with a small amount of treatment at one time.
Many dentists understand phobic problems and are prepared to make house calls. For further information on dentists who provide this service refer to your local Health Service Authority.
Ring our Help Line and find out the details of joining a Recovery Group or Mentor Scheme