Understanding Panic and Finding Calm: Honoring International Panic Day

International Panic Day, observed annually, is more than just a quirky holiday—it’s a significant reminder of the impact of panic and anxiety on our lives. For many, panic is an all-too-real part of daily existence, influencing both personal well-being and professional performance. At Nixy, we believe in addressing these challenges head-on by providing support and resources for women in the workplace.

What is Panic?

Panic is an intense wave of fear characterized by its sudden onset and overwhelming nature. It’s often accompanied by physical symptoms such as a racing heart, shortness of breath, dizziness, and sweating. While everyone experiences panic differently, the common thread is the intense feeling of fear or dread that can be debilitating.

The Science Behind Panic

Research shows that panic attacks are linked to the body’s fight-or-flight response—a survival mechanism that prepares us to respond to threats. However, in the case of panic attacks, this response is triggered without any real danger. According to the Anxiety and Depression Association of America (ADAA), about 2-3% of Americans experience panic disorder in a given year, with women being twice as likely as men to be affected.

Impact on Women’s Lives

For women, the pressures of balancing work, family, and personal commitments can often trigger or exacerbate feelings of panic and anxiety. Studies indicate that hormonal changes, societal expectations, and the multitasking demands placed on women contribute to higher rates of anxiety disorders.

Finding Calm Amidst Chaos

Understanding the triggers and symptoms of panic is the first step towards managing it. Here are some evidence-based strategies to help reduce panic and anxiety:

  1. Mindfulness and Meditation: Techniques such as mindfulness and meditation can help ground you in the present moment, reducing the intensity of panic attacks. Research published in the Journal of Clinical Psychology highlights that mindfulness-based stress reduction (MBSR) can significantly lower anxiety levels.
  2. Breathing Exercises: Controlled breathing can help activate the body’s relaxation response. The 4-7-8 technique, which involves inhaling for 4 seconds, holding the breath for 7 seconds, and exhaling for 8 seconds, has been shown to calm the nervous system.
  3. Physical Activity: Regular physical activity can reduce anxiety and improve mood. A study by the Harvard T.H. Chan School of Public Health found that exercise can lower the risk of anxiety and depression by up to 25%.
  4. Cognitive Behavioral Therapy (CBT): CBT is a highly effective treatment for panic disorder. It involves identifying and challenging negative thought patterns and developing healthier coping mechanisms. According to the National Institute of Mental Health, CBT can be particularly effective in managing panic attacks.

Nixy’s Commitment to Mental Wellness

At Nixy, we are dedicated to supporting the mental well-being of women in the workplace. Our platform connects women with a network of health and wellness professionals who offer continuous and comprehensive support. We provide resources and programs tailored to help women manage stress, reduce anxiety, and achieve a healthy work-life balance.

By partnering with organizations, Nixy ensures that women have access to the tools and support they need to thrive. From stress management workshops to personalized coaching, we empower women to take control of their mental health.

Join Us in Promoting Wellness

This International Panic Day, let’s acknowledge the impact of panic and anxiety on our lives and take proactive steps to manage them. Reach out to Nixy today to learn how we can help your organisation support the mental well-being of the women in your workforce. Together, we can create a healthier, more resilient future.

Contact us directly at [email protected] .

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