As International Panic Day approaches, it's a (soothing) reminder for us to take it easy, pause, take a breathe and address that persistent nagging sense of impending doom that we often have sitting heavy on our shoulders. Often without merit.

This day aims to raise awareness about the struggles associated with mental illness, particularly focusing on panic disorders. It encourages individuals to slow down, relax, and seek help if needed.

Preventative measures, however, are equally essential in maintaining mental wellbeing. In this blog, we'll explore the significance of International Panic Day, share practical wellbeing tips, and list our 20 reasons not to panic.

‍

Understanding International Panic Day

‍

Panic attacks, characterised by sudden and intense episodes of fear and anxiety, can be debilitating. They may include symptoms such as rapid heart rate, shortness of breath, dizziness, and a feeling of that aforementioned impending doom.

For so many people, the fear of experiencing another panic attack can be as distressing as the attacks themselves.

By dedicating a day to panic awareness, we can promote understanding, compassion, and support for those who suffer from panic disorders.

‍

Wellbeing Tips and Tricks to Manage Panic

‍

Practice Mindfulness and Meditation

Mindfulness involves staying present in the moment, observing thoughts and feelings without judgment. Regular mindfulness practice can reduce anxiety and prevent panic attacks. Meditation, even for a few minutes daily, can promote relaxation and mental clarity.

Breathing Exercises

Controlled breathing can help manage panic symptoms. Techniques such as deep breathing, where you inhale slowly through your nose, hold for a few seconds, and exhale through your mouth, can calm the nervous system and reduce panic.

‍

Physical Activity

Exercise releases endorphins, which are natural mood lifters. Regular physical activity can reduce anxiety, improve mood, and enhance overall mental health. Activities like walking, yoga, and swimming are particularly effective.

‍

Healthy Diet

A balanced diet rich in fruits, vegetables, lean proteins, and whole grains can have a positive impact on mental health. Avoiding excessive caffeine and sugar can also help in managing anxiety levels.

‍

Adequate Sleep

Quality sleep is crucial for mental health. Establishing a regular sleep schedule, creating a relaxing bedtime routine, and ensuring a comfortable sleep environment can help improve sleep quality.

‍

Connect with Others

Social support is vital. Talking to friends, family, or joining support groups can provide comfort and reduce feelings of isolation. Sharing experiences with others who understand can be incredibly therapeutic.

Seek Professional Help

If panic attacks are frequent or severe, seeking help from a mental health professional is crucial. Therapies such as Cognitive Behavioral Therapy (CBT) and medications can be effective in managing panic disorders.

‍

Grounding Techniques

Grounding techniques can help divert attention from panic symptoms. Methods include focusing on physical sensations, counting objects in the room, or describing surroundings in detail.

‍

Relaxation Techniques

Practicing relaxation techniques such as progressive muscle relaxation, visualization, or listening to calming music can help reduce stress and prevent panic attacks.

‍

20 Reasons Not to Panic

1. You’ve Made It This Far: Think of all the challenges you've overcome already. You’re stronger than you think!

2. Panic Doesn’t Solve Problems: It’s never made anyone a superhero—except maybe the Incredible Hulk, but even he has anger management issues.

3. Laughter is the Best Medicine: Watch a funny video or read a joke. It's hard to panic when you’re laughing.

4. You’re Not Alone: Everyone has moments of panic. Sharing a laugh with a friend can make you both feel better.

5. Cats Exist: The internet is full of cat videos for a reason—they’re hilarious and can instantly lift your spirits.

6. Nature’s Wonders: There’s a world of beauty out there. A walk in the park can do wonders.

7. Dance Like No One’s Watching: Put on your favorite song and dance it out. It’s hard to feel panicky when you’re grooving to the beat.

8. Panic Wastes Energy: Save your energy for something more fun, like planning your next vacation.

9. You’re Capable: Remember that time you fixed that thing all by yourself? Yeah, you’ve got this.

10. Books are Magical: Dive into a good book and escape reality for a while. It’s like a mini-vacation for your mind.

11. Puppies are a Thing: If you’re ever in doubt, just remember puppies exist. And they’re adorable.

12. Tomorrow is a New Day: Whatever’s bothering you today won’t seem as bad tomorrow.

13. Chocolate Helps: Treat yourself to a piece of chocolate. It’s scientifically proven to improve mood.

14. Gratitude Overcomes Anxiety: Focus on things you’re grateful for. It shifts your mind from panic to peace.

15. Create Something: Whether it’s art, music, or a delicious meal, creating something can be incredibly soothing.

16. You’re a Role Model: Someone looks up to you. Show them how to face challenges with grace and humor.

17. Breathe, Just Breathe: Deep breaths can work wonders. Plus, it gives you an excuse to sigh dramatically.

18. Watch the Sunset: Nature’s free therapy. Sunsets are proof that no matter what happens, the day can end beautifully.

19. Celebrate Small Wins: Did you make your bed today? That’s a win. Celebrate it!

20. Remember the Big Picture: Life is a series of moments. This panic will pass, and you’ll emerge stronger and wiser.

‍

InternationalPanicDay MentalHealthAwareness WellbeingTips DontPanic StayCalm MentalWellness SelfCare Mindfulness RelaxationTechniques Inspiration

‍