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Governmental psychologist Dóra Guðmundsdóttir explains what makes a society flourish. By Jill Suttie on behalf of Greater Good Science Center. The World Happiness Report comes out every year, providing some data about how well-being varies from country to country and how it shifts within a country from one year to the next. But what makes some countries happier than others? Dóra Guðmundsdóttir is one of many researchers around the world studying happiness and well-being at the population level. By analyzing large data sets, she's helped to uncover the “epidemiology of well-being” — how different groups within a country are faring in response to changing social and economic forces, such as inequality, recessions, and education policies. By understanding these effects, she helps a country’s politicians and policymakers make better decisions to support the well-being of their citizens. To date, she's worked with the government in her home country of Iceland, where she is the director of determinants of health and wellbeing at the Directorate of Health. I recently interviewed Guðmundsdóttir about her research and what we can do to build more flourishing societies. Jill Suttie: What made you interested in studying social or environmental factors influencing happiness? Dóra Guðmundsdóttir: When I started studying the causes of happiness, I became very interested in the “causes of the causes” of happiness — meaning, the environmental factors that keep people from feeling connected, safe, and autonomous, all of which contribute to happiness. Even though many individual choices affect happiness, how easy or difficult it is to make those choices often depends on social or environmental factors, like government welfare programs or gender equality, for example. JS: According to the World Happiness Report, happiness has been decreasing around the world (as a whole) and there is more “happiness inequality” within countries. Why do you think that’s the case? DG: There might be many reasons for a decline in happiness. One of them might be higher expectations. In many countries, people are faring better each year — living longer, healthier lives. So, maybe people have a stronger sense that they have the right to feel good. It may also be that many people are more open about their mental health so they are more willing to say when they're unhappy. Or it might be that younger generations have less tolerance for adversity and pain (both physical and mental) than previous generations. RELATED: Happiness across different cultures In terms of inequality, there has always been more happiness inequality within countries than between countries. We also see that there is more happiness inequality within municipalities than between municipalities in the same country. It would be helpful to look at those who score high in happiness and those who score low, and then monitor changes in both, to see how policies impact these groups differently. But our current measure of happiness gives us only a very limited view of the situation. We need broader measures of mental well-being to better understand differences. Icelanders are well-known for their happy nature © shutterstock.com JS: This year, Iceland was ranked as the fourth-happiest country in the world. What is it about Iceland that makes the people there so happy? DG: According to studies around the world, it seems that the most important contributor to happiness is one’s social relationships. In a small country like Iceland, it's quite easy to be in good contact with your family and friends. The majority of the population lives within an hour’s drive from the Reykjavik capital area. Another important factor related to happiness is health, and the health status in Iceland is quite good compared to other countries. We have the lowest infant mortality rate in the world and one of the highest life expectancies; the majority of citizens have access to good-quality health care. RELATED: Happiness – what is it exactly? Iceland is also a very peaceful nation — for example, we have never had an army. There's a high level of trust in the society, too. Children can go places freely and play outside without supervision. Icelanders also have quite a bit of control over their lives. They have access to quality education, whatever the educational background of their parents. And Iceland is the country with the narrowest gender gap in the world, where it's now illegal to pay women less than men for the same job. “According to studies around the world, it seems that the most important contributor to happiness is one’s social relationships. In a small country like Iceland, it's quite easy to be in good contact with your family and friends.” All of this makes it easy and acceptable to try out different things, so people do not feel that they are stuck in a particular path they have not chosen. Their level of safety and autonomy probably has a big impact on their happiness. JS: How much — and in what ways — is happiness affected by economic forces, according to your research? DG: Income only predicts one per cent of the happiness in Iceland when other factors are taken into account. That means making a higher income is not going to lead to more happiness, necessarily — it’s a fairly low predictor [of happiness] compared to social relations. RELATED: Money can't buy happiness (except when you spend it like this) At the same time, the biggest predictor for unhappiness is having financial difficulty. Those who find it difficult to make ends meet have the lowest happiness score of all groups, lower than those without a job and those with the lowest income. This means that those with the lowest income are not necessarily the same group as those with financial difficulties. There are people with high incomes who have financial difficulties, and that is worse for your happiness than having a lower income with no financial difficulties. JS: You’ve been looking at research around how economic disasters affect well-being in a country. What are your most surprising findings? DG: When we studied the effects of the banking system collapse in Iceland, we found that happiness among adolescents went up after the collapse, even though the happiness levels of adults went down. That’s because after the collapse, adults were working fewer hours, which meant parents had more time to spend with their adolescents. As it became easier for the adolescents to get emotional support from their parents, their happiness increased, even though working less may have resulted in a lower GDP [Gross Domestic Product] for the country. The natural beauty of Iceland brings joy to many JS: Do you think that having greater levels of happiness in the population acts as a kind of buffer against strong economic downturns? DG: Yes. When a person faces a challenge, it's likely that the level of well-being before the challenge would play a role in the impact of the challenge. A person who has low well-being and has few resources to handle adversity might be more vulnerable than a person high in well-being with more resources. In our study, we saw that adolescents who had strong relationships with their parents were not harmed by the economic crisis, while those who had weak relations with their parents had a decrease in their happiness. So, good relations with parents are not only good for your happiness but can also act as a buffer (protecting factor) for your well-being in times of crisis. JS: How have governments responded to your research and used it to create policy? DG: In 2007, public health authorities in Iceland decided to include public mental well-being measures in a national survey on Health and Wellbeing. That decision had an impact on both health policies and policies for the whole society. Well-being measures were then used as an indicator in the development of the Health 2020 policy for Iceland, as well as in the broader governmental policy for the economy and community, named Iceland 2020 and led by the prime minister. “Income only predicts one per cent of the happiness in Iceland when other factors are taken into account. That means making a higher income is not going to lead to more happiness, necessarily.” Public health indicators, including indicators of happiness and well-being, are published every year for seven health districts, providing profiles for each district. These profiles reflect the strengths and challenges in each district, which enables health authorities, municipalities, and other stakeholders to prioritize, plan, act, and evaluate according to the best available knowledge. For example, this information has been used to distribute financial resources for mental health services around the country. Additionally, municipalities (who score below the country average in happiness) have used the results to develop an action plan to increase happiness among their citizens. Close proximity to family helps Icelanders happier JS: What still needs to be done to increase resilience in your country, in your opinion? DG: In order to increase resilience, it's important to teach skills in schools — like, coping, self-efficacy, social and emotional learning, and mindfulness. Fortunately, we got funding from EU Horizon 2020 for developing a training program on mental resilience in schools in five European regions. The project is called UPRIGHT, and its general objective is to promote mental well-being and prevent mental disorders by enhancing resilience capacities in youths. It was designed by psychologists, pedagogists, methodologists, and technology experts from around Europe, and will focus on increasing resilience in adolescents (12-14 years of age), their families, and schools; validating the effectiveness of the program; and providing scientific evidence on specific resilience factors that contribute to promote positive mental well-being. JS: What do you think other countries can learn from your research? DG: Countries need measures beyond GDP to help them with policy planning. It’s very important to measure happiness and well-being on a national and local level and offer the results to the public, because what you measure gets attention! When you present well-being results to the public, it opens people’s eyes about differences in well-being and creates a desire to understand why the situation is like this and what can be done to improve it. It’s only when citizens ask for change that politicians listen and act. ● Main image: shutterstock/Aleksei Potov Written by Greater Good Science Center This article originally appeared on Greater Good, the online magazine of the Greater Good Science Center at UC Berkeley. happiness.com is honoured to republish it with the kind permission of the Greater Good Science Center. greatergood.berkeley.edu

At the outset, future self journaling might just seem like writing letters to your future self, but science shows it's more than a 'feel-good hack' if done correctly. Sonia Vadlamani walks us through how starting a future self journal could help you to build the future you envision. Journaling can be an enriching experience, with benefits like stress management, improved focus and enhanced productivity. Studies have also found journaling to be an effective Cognitive Behavior Therapy (CBT) tool for preventing depression. There are many different journaling techniques – such as the ten minute routine or gratitude journal – and each method has been found to allow us to become more aware of our thoughts and actions. Future self journaling is one of the newest forms to gain attention. Shortly after I started journaling in 2018, I noticed a shift in how I perceive potentially stressful situations and negative feelings, and how my reactions to these stimuli stem from a place of awareness, rather than from the ‘autopilot’ mode. I began to visualize my future plans and strategized supportive, time-bound goals: develop an attitude of gratitude, up my personal-growth game, build a fitter and stronger me, expand my knowledge about nutrition and well-being, to name a few. Future self journaling focuses on this positive shift you hope to bring in your life by guiding attention towards your current behavior and thoughts. What exactly is a future self journal? Journaling is not a modern-era practice by any means – for years people have found it useful to document their feelings, emotions, and dreams. Future self journal essentially involves getting in touch with your inner self and manifesting the future you desire. It works with using a positive outlook, which can help you overcome any creative blocks and navigate your life in a more focused direction. Take note: future self journaling focuses on positive changes Let’s take a deeper look at how it can help you attain the future goals you set for yourself for months or years from now. The subconscious vs. conscious mind A study by the National Science Foundation revealed that our brain can process 12,000 – 70,000 thoughts every day, 80 per cent of which tend to be negative. Robert L Leahy, the renowned researcher behind the emotional schema theory, found in a study that nearly 85 per cent of our worries do not come to realization, and that most of our fears and negative thoughts stem from the patterns of behavior we’ve subconsciously ingrained over several years. This means that even though we’re not aware of all the thoughts and feelings we experience, our subconscious mind still attaches meaning to these, thus altering how the conscious mind reacts towards future decisions and experiences. Our negative reactions – like cynicism, skepticism, anger, frustration, and other self-sabotaging tendencies – could be stemming from the patterns and habits shaped by the subconscious mind. RELATED: Learn how to stop overthinking with these 9 tips The vicious cycle continues, until we decide to become aware of our thoughts and make active modifications to the way our subconscious mind processes various thoughts. Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response. “Future self journaling can make you more conscious of how you react to the stimuli around you, empowering you with a potent tool – the choice of response.” Deborah Ross, a certified journal therapist, explains that the negativity bias of our subconscious mind can be countered with constant efforts to rewire its connections through expressive journaling. The brain is like plastic, wherein neuroplasticity – or the ability to recreate neural pathways in the brain – occurs through consistent repetition of intentional acts. Therefore, future self journaling needs to be purposefully carried out as a daily task to reinforce newer connections in our brains. Starting a future self journal The subconscious mind may resist these changes in its patterns that future self journaling encourages. You may find it ridiculous or uncomfortable at first to take a hard look at your subconscious patterns, and to jot down your innermost thoughts. However, each time you fight the resistance and still choose to journal, you’re a step closer to overcoming this mental resistance barrier. There’s no set 'right' time to journal but many people find it helpful to approach future self journaling first thing in the morning, when its quieter. Others find it easier to compose their thoughts right before going to bed, as they relive their experiences through the day. You may need to experiment a bit with different timings to find what suits you best. Here are some further tips to help you gradually build the habit of future self journaling: 1. Observe your current behaviors Knowing what you’d like to change requires considerable introspection – observe the reactions and behaviors that you think are preventing you from attaining your highest potential. List down all the aspects you wish were different about you, and how changing these will have a positive impact on your future. 2. Focus on one behavior Trying to change all the behaviors you don’t like about yourself could be overwhelming and you may give up fast. It’s wiser to target just one behavior at a time, even if it’s something simple like, “I would like to procrastinate less” or “I would like to change how defensive I get when contradicted”. 3. Create affirmations to encourage this change Affirmations are positive statements that help inspire a change. These also help you to feel confident about your ability to change, especially if you’re targeting a very core pattern. For example, if you’re targeting your tendency to procrastinate, you can make affirmations centered on this, like “I’m capable of avoiding non-supportive actions and distractions” and “I will focus on the task at hand and give it everything I’ve got”. Regular future self journaling can rewire our brains shutterstock/Peshkova 4. Build strategies and an action plan While affirmations can keep you motivated, your dreams will become a reality only when you put in the work needed. Creating strategies to support the change you desire and breaking your goals into small, everyday actionable plans with due accountability will put you on the fast-track to achieving your dreams. 5. Develop the gratitude attitude Being grateful for the smallest blessings and documenting the same in your journal can create a lasting impact and accelerate the process. 6. Develop a template Creating a framework for your future self journaling process can help you achieve lasting results in several areas of your life. It’s also helpful in maximizing results, especially if you can dedicate limited time to journaling daily. “Knowing what you'd like to change requires considerable introspection – observe the behaviors that you think are preventing you from attaining your highest potential and note them in your future self journal.” A simple template is preferable to an overly complicated one which may leave you struggling for adherence. Some future self journaling templates are available online, but you can also customize your own. An ideal template consists of: questions you’d want to ask yourself everyday regarding the behavior you wish to change affirmations towards the same actions taken to support this what you’re grateful for, and the timeframe you’ve allocated to achieve this goal. Tips for when the words won’t flow There are times when you may feel stuck or when your mind is resisting change, so you may be tempted to quit future self journaling. Here are some tips that could help you to carry on: 1. Ignore the mental chatter Recognize the fact that even by acknowledging your subconscious behavior and resolving to change how you react, you’re taking a giant leap ahead towards creating a future you envisioned. 2. Overcome the ‘perfection trap’ Some days it’s enough to simply get the job done, instead of not doing anything at all while waiting for inspiration to strike. 3. Avoid self-blame Sticking to a schedule helps immensely, but refrain from attaching too much meaning to the days you might’ve missed. Instead, try looking at each day as a chance to unleash your unlimited potential. Future self journaling: the takeaway Future self journaling teaches us that to realize our goals, we need to stay in touch with who we currently are. This can ultimately aid in the expansion of our consciousness and shape us into more accountable, self-aware, and determined individuals. As with most keystone habits, journaling will be an effective practice if you do it daily and dedicate the same amount of time to it each day, without any shortcuts. • Main image: shutterstock/Ivan Kruk happiness.com | The fine art of being: learn, practise, share Are you a happiness.com member? Sign up for free to: ■ enjoy our happiness magazine with practical life tips ■ share and support others in our happiness forum ■ self-develop with free online classes in our Academy Gratitude | Motivation | Authenticity | Success | Goal setting Written by Sonia Vadlamani Fitness and healthy food blogger, food photographer and stylist, travel-addict and future self journaler. Sonia loves to write and has resolved to dedicate her life to revealing how easy and important it is to be happier, stronger and fitter each day. Follow her daily pursuits at FitFoodieDiary or on Instagram.

Tired of all the negative news in the mainstream media? These feel-good stories from September showcase all the positive things that are happening in the world. Ed Gould shares his Top Ten round-up from the month. There were many stories of hope and happiness in September. If you thought that feel-good news was thin on the ground throughout the late summer, then read on to discover some of the more optimistic news items which did not necessarily always get the attention they deserved. 1. Cancer blood test shows greater accuracy Diagnosing cancers in the body at an early stage is something that all medical professionals know could lead to improved recovery rates. Thankfully, a new test has been developed which offers high rates of accuracy. According to a story in The New York Post, over 20 different types of cancer can be detected with just one procedure. Following trials at the Dana-Farber Cancer Institute, extremely low misdiagnosis rates – less than a per cent – were established in what may be a game-changer in the fight against this ever-present disease. 2. Electric van technology gets a boost According to Autocar, the electric commercial vehicle industry has been helped thanks to a massive order from electronic retail giant Amazon. With a power source that requires no fossil fuels, the vans will be able to make deliveries without adding to global warming, so long as the electricity needed comes from renewable sources. Amazon has ordered 100,000 such delivery vehicles from Rivian, an electric car start-up company. 3. Saunas may help reduce heart disease risk According to The Independent, a research study has found that regularly taking saunas will help to protect the heart from disease. The work, published in the BMC Medicine journal, claims that cardiovascular disease is less common among the over-50s age group if they enjoy saunas on a frequent basis. The research was conducted in Finland over the course of a 15-year period. It's not yet known why saunas seem to be so beneficial for heart health in older age. However, one researcher said that it could be tied up with the fact that taking saunas is a relaxing activity that may help to lower blood pressure. Saunas could reduce heart disease shutterstock/Med Photo Studio 4. Smart glove may help those with Parkinson's Although there are many research avenues into Parkinson's disease including drug therapies, a Rhode Island professor has won substantial funding for another approach: a wearable technology that may help patients control their symptoms more effectively. As reported in Parkinson's News Today, Kunal Mankodiya, an associate professor of engineering at Rhode Island University, will be able to spend up to $250,000 to develop a so-called smart glove that will help exercise regimes to be individually tailored. The funding will hopefully allow Mankodiya to turn his prototype into a workable reality. RELATED: Feel-good news from August 5. Plastic bag usage dramatically drops in the UK The UK government announced that its data for plastic bag usage among consumers has fallen dramatically since a small charge of five pence per bag was introduced in 2015. According to the Department for Environment, Food and Rural Affairs, the use of single-use plastic bags has fallen by 90 per cent in the last four years. The data was drawn from across all of the UK's large retailers. In an unrelated announcement also made in September, major retailer Sainsbury's said it would completely do away with plastic bags for its fruit and vegetable sales by 2025. 6. Tree-planting program wins UN award In news that will bring happiness to anyone concerned with the destruction of the globe's ancient forests, a Chinese company, Ant Financial Services Group, has won praise for planting approximately 122 million trees in some of the country's driest areas. The United Nations Environment Programme said in September that the so-called Ant Forest green initiative in China had won its Champions of the Earth award for 2019. Chinese forest and lake shutterstock/Efired 7. Breakthrough technology allows blind people to perceive light In feel-good news that will be welcomed by anyone with vision impairment, a novel technology has been demonstrated in the US which allows blind people to gain more visual perception. A research team from UCLA Health have used surgical implants in four blind patients to allow them to perceive light and dark. A wireless device 'looks' at objects which then sends signals to the implant. The brain is then able to perceive the implant's stimulation as patches of light and dark. In some cases, blind people have been able to sense individual objects and even movement. 8. Carbon dioxide batteries developed Rechargeable batteries may seem like a good thing from an environmental point of view, especially compared with disposable ones. However, they're actually full of heavy metals and have an environmental impact when they reach the end of their lives. Battery developers have long sought an alternative and now carbon dioxide consumer batteries have been produced which are good for up to 500 recharges. According to Science Daily, a team at the University of Illinois in Chicago has come up with carbon-neutral batteries that may mean portable electrical products become greener than ever before to use. 9. The science of kindness gets its own institute Thanks to a substantial donation from the Bedari Foundation in the United States, UCLA will set up a new institute which will be entirely devoted to the scientific study of kindness. This is a world's first in which an interdisciplinary research institute into kindness will share its findings globally. UCLA's Chancellor, Gene Block, commented on the venture, saying that the UCLA Bedari Kindness Institute will bring together the best research into to this vital issue, allowing researchers from across the numerous scientific disciplines as well as external organisations to work with one another. In all, $20 million was given to establish the institute. RELATED: The power of kindness 10. Google announces huge investment into green energy As reported in The Guardian, technology giant Google has announced an investment program into renewable energy that is the biggest of its kind in corporate history. The investment – which will focus on both wind and solar energy production – is said to be worth an eye-watering $2 billion across 18 different commercial agreements. The corporation says that it wants all of its electrical usage to be matched by the green energy its investments produce. Much of the investment will be going to renewable energy companies in the United States and Europe. However, there will be a substantial spend in Chile, too, where Google has one of its big data centres. Main image: shutterstock/smileus Written by Ed Gould Ed Gould is a UK-based journalist and practitioner of Reiki.

When Calvin Holbrook started hyperventilating and having chest pains on a bus in the middle of the motorway, he thought he was having a heart attack. In fact, it was his first panic attack – one of many that were to come. Here's how he learned to cope. A weird tingling began in the fingers of both hands before slowly spreading up my arms towards my shoulders. At the same time, the left-side of my chest clammed up tight and I was struggling to breathe. Sweat started to pour from my palms and my heart was pounding. Feeling dizzy, I was struggling to understand what was happening. A dreaded feeling like I was about to die washed over me: was I having a heart attack? A sudden urge to get up and run home as fast as possible hit me. But I couldn’t do that. Why? Because I was speeding down the motorway from Stanstead Airport to central London on a packed bus full of tourists. Great. I didn't know it, but I was, in fact, having my first panic attack. Likewise, I didn’t know it then but these were symptoms I’d continue to endure and try to manage over the next few years. In reality, they're symptoms I still have to manage, sometimes on a day-to-day basis, and which have – at times – had a real impact on my happiness. Panic attacks: my first experience It may sound dramatic, but what happened that day on the bus really did change my life. Terrified I was having a heart attack, I crawled out of my seat to the driver who was, of course, trying to concentrate on not killing us all while driving into London. But it already felt like I was dying! I sat and described my symptoms to him, but obviously he couldn’t just pull-up as we were in the middle of the motorway. He calmly asked me to sit in the corridor and rest and said we’d stop as soon as it was possible. Home alone: panic attacks can leave you feeling isolated Thankfully, one lovely lady came and sat with me, telling me to take deep breaths into my tummy. She also called for an ambulance. I felt so embarrassed and could hear everyone else on the bus talking and even complaining about what was happening, but the kindness from this one person really help me through. “Feeling dizzy, I was struggling to understand what was happening. A dreaded feeling like I was about to die washed over me: was I having a heart attack?” Eventually we reached the hard shoulder and the bus pulled over. I got off, still struggling to breathe, and sat with my head between my legs. When the ambulance crew arrived they took my blood, gave me oxygen and asked a few questions. My blood results were clear for a heart attack but the paramedics didn’t specifically say what had happened either which left me worried. They said I could go to hospital but it would probably be a waste of time, so, after I’d calmed down, I headed to the nearest Tube station to make my way to my friend’s place where I was staying. It was then that I vomited – luckily, in a bin on the station platform: the stress of my first panic attack had clearly taken its toll on my body. Panic attacks: the aftermath The next day, the anxiety had come and gone but some of the physical symptoms still sat with me. My chest felt so tender, like it was bruised inside. In fact, this pain lasted for months afterwards, leaving me convinced it was something more than a panic attack and that I'd definitely had a heart attack. I felt exhausted for weeks, too, like I’d been knocked over by a bus – instead of just having my first anxiety attack on one! Helping hand: anxiety attacks feel like you're drowning in panic, but you can get better But, as anyone who lives with panic attacks or panic disorder knows, that’s the thing: during the attack, the symptoms are so physical they can be totally debilitating. When I first suffered this enormous bout of anxiety I thought, 'Can worry and anxiety really make my body react in such an extreme?' As I started researching the condition online, the answer of course was, hell, yes! Panic attacks: the science bit Aside from being one of the most terrifying things you can ever go through, according to the NHS, a panic attack is ‘a feeling of sudden and intense anxiety. They can have physical symptoms, including shaking, feeling disorientated, nausea, rapid, irregular heartbeats, dry mouth, breathlessness, sweating and dizziness. The symptoms of a panic attack are not dangerous, but can be very frightening.’ In fact, these physical symptoms are caused by your body going into so-called ‘fight or flight’ mode: it’s preparing to fight for survival from some threat (known or unknown). Hormones including adrenaline are released, causing the heart to beat faster and your muscles to tense up. So, as your body tries to take in more oxygen, your breathing speeds up. And that’s about the time that you’ll probably start freaking out. But the really important thing to remember – although it’s very hard in the moment – is that your life is not in danger when you're having an anxiety attack. What causes panic attacks? Annoyingly, they can begin suddenly, without any warning, striking at any time. However, sometimes there are triggers: it could be from drinking too much caffeine, taking drugs or other stimulants, or because you're going through a worrying and stressful period (check, check, check!). To be honest, I think my first panic attack was a mixture of all three. I’d been out the night before, hadn’t slept, and then gone to the airport to take a plane to London. In hindsight, this was, of course, a Very Stupid Thing To Do. RELATED: How to help someone having a panic attack – 7 key tips After you’ve had a few panic attacks, you start to learn what the triggers are. For me, coffee is definitely a biggie, as is consuming too much booze the night before. I’ve managed to cut down on both (although cutting coffee is way harder than alcohol) and have definitely noticed a decrease in attacks. However, these intense, terrifying rushes of anxiety have become a part of my life and learning to cope with panic attacks is a method of survival. Quit the coffee: caffeine can trigger attacks Living with anxiety While some people may only have a first-ever panic attack and no more, for the less fortunate, like myself, they can become a regular and debilitating occurrence. More often than not, they come on completely out of the blue: here are just a few of the places I’ve had panic attacks: in the swimming pool waiting for food at a restaurant (I had to do a runner before the meal arrived) in the supermarket in a lift (and I wasn’t even trapped in it) at my desk at work (rushing to the toilets to deep breath) on a train on an airplane, as it was about to take off actually, pretty much on every mode of public transport at the sauna. Twice. (yes, probably the most relaxing place you could be) in my bed, my usual post-panic attack go-to space, after a big night out partying Since my first panic attack, I’ve ended up calling ambulances or going to A&E on three or four separate occasions. Each time I was convinced there was something very wrong with me and that it was more than just an anxiety attack– but each time it proved to be just that. “The really important thing to remember – although it’s very hard in the moment – is that your life is not in danger when you're having an anxiety attack.” Indeed, one of the toughest things to do is to train yourself to realize when you’re in a moment of panic and that it will pass eventually. Psychologists recommend that the best thing to do is to try and ride it out, instead of trying to run away from it. If you try to fight the fear, it just grips around you even more. RELATED: How to stop a panic attack – 12 tips on what to do In fact, the quickest and best way to deal with panic attacks is to stop and take long, deep breaths into your tummy for seven seconds, hold another seven, then out for seven seconds. This regulates your oxygen/carbon dioxide levels and helps bring your heart rate back to normal after some time. Anxiety attacks, panic disorder and agoraphobia When anxiety attacks become a regular occurrence, it’s defined as panic disorder. Sufferers will even try to avoid places or situations which remind them of past panic attacks, and in worst case scenarios, this can lead to agoraphobia. Luckily, I haven’t reached that stage yet, but some days I’ve felt more comfortable just staying in, rather than risk the fear of having a repeat attack. It seems I’m in good company, though, as celebrated author Matt Haig has lived with them for years, something he describes so well in his recent memoir, Reasons To Stay Alive, which is full of easy-to-read chapters on how to deal with panic attacks, anxiety, depression and mental health. Behind closed doors. don't become trapped in fear of panic I can still clearly remember that horrific first bus journey but, thankfully, the memories are subsiding and I’m learning to live with my anxiety. Just like my horror bus ride, living with panic attacks is also a journey, but one you can learn to deal with and control. If you’re reading this because you’ve just had your first panic attack, know that you can get help and learn to manage them. And while they can be really horrible while you’re going through them, at some point you will calm down and your body will return to its regular state. While panic attacks are indeed hideous and have made me feel like utter crap, one of the worst things for me is the giving up coffee thing. I mean, can you imagine? Have you tasted decaf? ● Are you living with panic/anxiety attacks? Do you remember your first one? Share your experience with the community below… Written by Calvin Holbrook Calvin edits our magazine and is a lover of swimming, yoga, dancing to house/techno, and all things vintage. Find out more.