Here's Exactly What To Do if You Have a Panic Attack Over the Holidays
Woman experiencing a panic attack during the holidays
The holidays are a special time of year, but they can also be quite stressful. Budgeting for presents and travel, completing work projects before end-of-year deadlines, and spending time with certain family members can all be anxiety-provoking. For those with a fear of flying, holiday travel can also be a particular stress point.
For some people, intense stress can cause a panic attack—a sudden episode of intense fear that causes severe physical reactions when no real danger is present. Symptoms of a panic attack can include a rapid heart rate, sweating, trembling, shortness of breath, chills, nausea, abdominal cramping and chest pain. Absolutely horrible, right?
If the thought of the holiday season starting is already causing your heart to beat faster, rest assured that there are ways to support your mental health during this time of year that will make experiencing a panic attack less likely. Keep reading to find out what they are straight from mental health experts. Plus, what to do if you do experience a panic attack during the holidays.
Related: Think You're Having a Panic Attack? Here's How to Know for Sure—and What to Do
How To Support Your Mental Health This Holiday Season
According to Sharon O’Connor, LCSW, a psychotherapist and licensed clinical social worker, sometimes, a panic attack is the result of a buildup of stress and trying to manage too much for too long. For this reason, she says that it’s important to be extra mindful of your mental health this time of year, proactively taking steps to reduce stress in your life.
O’Connor says that spending time each day relaxing, getting enough sleep, spending time outside and avoiding overpacking your schedule are all ways to look after your mental health during the holiday season. Anna Jackson, a psychotherapist at The Priory trained in cognitive behavior therapy, adds that taking care of your physical health through diet and exercise has the extended benefit of supporting mental health. So as tempting as it might be to exist only on holiday cookies and hot chocolate, make sure you’re eating plenty of nutrient-rich foods.
If you have a fear of flying and you’re worried that you’ll have a panic attack while traveling this holiday season, Jackson says the key is to mentally prepare for your trip—ideally with the help of a therapist. First, she says to identify what it is about flying that gives you anxiety. Is it not being in control? Being in a confined space? Once you pinpoint the reason for your fear, she says a psychotherapist can help you conquer it using exposure therapy, which is helping someone overcome a fear by slowly working up to it in increments.
Maybe you’re not worried about traveling for the holidays; it’s what you’ll experience when you get there that gives you anxiety. For many, spending time with family can be stressful. If this is the case for you, Jackson says that the best thing you can do is practice acceptance when you see them and they, inevitably, say something you may not agree with. “You don’t have to agree with them but you are choosing to spend time with them,” she says.
Related: Is It a Heart Attack or a Panic Attack? Here Are Some Easy Ways to Tell the Difference
What To Do if You Have a Panic Attack During the Holidays
In addition to taking steps to support your mental health this holiday season, it can also be helpful to know in advance what to do if you do have a panic attack—just in case. No matter where you are when it happens—the grocery store, the family dinner table, a plane—O’Connor says to remind yourself that what you’re experiencing is temporary; it won’t last forever.
During a panic attack, O’Connor says to remind yourself that you are safe. “Think of it almost like a wave that is passing through, that will be gone in a few minutes,” she explainss. “Observe the panic attack passing through almost like a curious observer.” She adds that some people find deep breathing, moving to a quiet space, or listening to music helpful.
If you can, O’Connor says to take a break from what you are doing. “Don't feel like you have to keep pushing through whatever you're doing even while having a panic attack,” she says. “You may find that you need additional rest or self-care to recover after experiencing a panic attack. Allow yourself that extra time to rest if you can."
Jackson says that spending time with non-judgemental loved ones can go a long way too. After all, that’s a big part of what the holiday season is all about. Remember, you are not alone and you don’t have to handle everything on your plate by yourself. Ask for help when you need it, prioritize self-care, and enjoy the magic of the holiday season. It will be over before you know it.
Next up, check out these seven ways to manage anxiety.
Sources
Sharon O’Connor, LCSW, psychotherapist and licensed clinical social worker
Anna Jackson, psychotherapist at The Priory trained in cognitive behavior therapy
