Work piles up as the deadline only grows closer - a mediocre job for mediocre pay. The thought of your monthly utility bills has kept you up at night, and that spontaneous dinner you need to attend at the end of the week is starting to sound more exhausting than fun. Not to mention, having to fix that leak in the roof before the next thunderstorm hits. 
It doesn’t seem like you can catch a break and you fear you might be on the verge of a nervous breakdown.
Luckily, it’s the perfect day to let loose!

International Panic Day, observed on June 18th, started out as a mock holiday with the intention of calling attention to the all too common but taboo struggle of mental illness and the importance of mental health. Healthy mental well-being enables people to cope with daily life stresses, recognise their abilities, build relationships and contribute to the community. It is vital to personal, community and socio-economical development to maintain a well-balanced sense of self as it is the core of our identity.

Studies show that an estimated 4% of the current global population experience an anxiety disorder, out of which women are more prone to succumb, especially when observing the post-pandemic landscape as they struggle to juggle demanding careers along with household responsibilities. With the overwhelming stress of making ends meet, mental well-being is swept under the rug and sometimes even replaced with unhealthy coping mechanisms instead.
However, with the right tools and practices, it is possible to curb the effects of poor mental health, in turn improving your overall quality of life. Today, we’ve taken the opportunity to encourage people to hit pause, slow down and prioritise themselves by introducing these simple techniques and changes into their lives.

Practising mindfulness and meditation
Taking the time to calm your racing mind to feel grounded has been proven to positively impact your mental and physical health immensely. Whether it’s focusing on your breathing for a few minutes or sitting through an hour-long meditation, practising mindfulness regularly can help balance your heart rate and minimise the body’s response to stress.

For a simple grounding exercise, start by using your senses to list things around you. For example, name 3 things you can hear, 2 things you can touch while seated, and 1 thing you can smell. This mental grounding technique can help you redirect your thoughts from feelings of distress and bring you back to the present.

Guided meditations are another way of centering your mind and reclaiming a sense of calm. Several meditation experts have taken to creating a space on online platforms for members to practise the art and share wisdom on making the most of your inner world. These meditations can range from 5 minutes to an hour, yet the soothing effect of it can be long-lasting.

Look out for your diet
A healthy mind relies on a healthy body. Our diets are known to fuel our bodies, providing us with nutrients and vitamins that are necessary to sustain our energy, aid our immune system and even help us retain our memory. Missing out on these vital components can lead to a spike in stress, resulting in a rapid decline in mental health. 
A balanced diet consisting of whole grain, natural foods that contain complex carbohydrates which are responsible for stimulating the production of serotonin (a chemical that releases a positive and happy feeling in our brains), protein such as freshwater fish that are rich in omega 3 that help stabilise cortisol (which in excess amounts can induce stress), and fresh fruits and vegetables that are rich in vitamin C and E which prevent the formation of free radicals (that may promote tissue damage), can help manage the effects of stress on our system. You might also have to chuck out that third cup of coffee, but it is a sacrifice that will be highly rewarded.

Sweat it out
No one likes to break out their running shoes on a Saturday morning, but a little dancing might make us do a double take. Any form of aerobic activity promotes blood circulation and stimulates the production of your brain’s feel-good neurotransmitters, namely endorphins. What’s important is choosing an activity that you enjoy, making it easier to stay consistent even on days you lack motivation. Exercise can be perceived as a form of meditation in motion. Concentrating on your body’s movements during a sport, a long walk, or a session of Zumba can help you shed tension by expelling pent-up negative energy. 

Regular exercise is also proven to improve sleep, which is often affected by stress and anxiety, thereby improving your mood and helping you stay calm and focused in your daily waking hours. 

Make time for hobbies
A recent survey centred around stress and well-being conducted by the Australian Psychological Society revealed that four in five participants found that a surefire way to manage stress was making the effort to engage in a hobby they enjoyed. The issue arises when considering how increasingly difficult it has become to set aside time to unwind and indulge in activities that bring us joy as we have been led to believe that work comes before play. 

However, remaining steadfast in your decision to integrate hobbies into your daily life is bound to have many benefits for your mental health, whether it is creating art, learning or playing an instrument, or participating in a sport. Understanding your limits and only taking on work that you are confident in handling will eventually open up your schedule and you may find yourself with some time to spare to explore these activities. Being conscious of the time you spend during your breaks may help in prioritising your need to do something you enjoy. Try reading a chapter or two of your favourite book instead of reaching out for your phone, or step outside for a walk and practise your photography with the nature that surrounds you. 

Reach out for support
Sometimes our efforts to manage stress and anxiety could do with a boost from outside, and it is more than acceptable to ask for help in these trying times. It is common to feel uncomfortable or reluctant to reach out, but it is important to keep in mind that the community is far more forgiving than we imagine. 

Support networks work differently for everyone, and only you know who would be best to turn to for a helping hand. It could be a parent, a spouse, a good friend, a helpline or even a doctor. When the going gets too rough, remember that you don’t have to face it alone. 

This International Panic Day, take a moment to step back and conduct a mental health check on yourself. What is it that you need that would help make today a little bit better? A day off, a cup of tea, maybe some sleep. Your health is in your hands, including your mental well-being. Make it count!

If you notice someone else struggling, try offering a listening ear and helping them to the best of your ability. You could be that someone who would help make their day a little bit better, making you part of a beautiful community.