How to Keep Anxiety Panic Disorder From Ruining the Holidays

According to the National Institute of Mental Health, Anxiety Panic Disorder overwhelms the lives of between 3-6 million Americans. Twice as common in women as in men, this disorder tends to run in families. Despite a lingering misconception, APD is not an "imagined affliction" as a sizable percentage of non-sufferers feel convinced when they read such statistics.

If you've found ways to manage your anxiety and panic symptoms, chances are you manage it well. If you haven't, you continue to suffer attacks regularly.

Even the most determined to keep those attacks at bay are still prone to experiencing that impending sense of doom, that frightening sensation that a severe panic attack is imminent. Especially during the holidays--by far, the most stressful time of the year for anyone coping with anxiety panic disorder.

Difficulty: Moderately Challenging

Instructions

1. 
    
   Force yourself to get the down time you need when you need it

   Get enough sleep and exercise. Don’t hesitate to freely express emotions. Major attack triggers are classically considered to be fatigue, restlessness and emotional anxiety. In other words, concentrate on taking good care of "you"--first, last, always.

2. 
    
   Happy Hour with the gang will only make you wish you had used better judgment and gone home

   Steer clear of alcohol, caffeine, diet stimulants and nicotine when you’re feeling stressed.
   
   In the initial stages of an anxiety/panic attack, these are sure-fire attack inducers that can actually cause stress to dramatically spiral and cause a major APD episode.

3. 
    
   Learn how to say,

   Learn to respect your own limitations.
   
   If you're working too much or trying to be all things to all people especially during the holidays, force yourself to say, "I'm sorry, I can't right now" in order to cut yourself some well-needed slack.
   
   Assertively beg off by sending a small gift with your regrets for not being able to accept every holiday invitation that comes your way.

4. 
    
   Recognize your own needs when it comes to tranquility

   When friends call and pressure you with their problems, don't answer the phone until you feel you are in control of your own stress level.
   
   When your children cause you to become tense at home or behind the wheel, tell them it's Quiet Time and prohibit any conversation until you feel calm.

5. 
    
   Those who have your best interests at heart will understand and make adjustments accordingly

   Refrain from putting out-of-town family and friends up at your place unless you know you can handle the disruption, the chaos, the stress.
   
   Offer to spring for a motel room instead. Or ask close friends if your visitors can bunk with them for a couple of days. When it comes to meals, don’t overtax yourself by cooking: take guests to restaurants or simply order out.
   
   Who can put a price on serenity? Conversely, if you aren't feeling calm enough to cope with the whole clan this year, don't do it. Make your apologies and promise to join everybody next year.

6. 
    
   No one needs to know you are in distress as you politely excuse yourself

   Plan for the best but always be prepared for the worst. Carry over the counter Benedryl (antihistamine capsules) or Kava Kava, a natural calming herb, in your purse or pocket, should an unexpected anxiety/panic attack arise.
   
   The calming effect will make it possible to exit a public situation with enough poise and grace, enabling you to get the rest you need.

Tips & Warnings

• There isn't a better time than during the holiday season to give yourself the gift of healing if you need it. Make an appointment with a therapist to zero in on your own panic/anxiety issues and solve them, once and for all.
• If you are taking prescription medication for existing medical issues, be sure to check with your doctor before you take over-the-counter antihistamines or herbal supplements. Never take more than the required dose.
• Don't let anything or anyone prevent you from keeping the holidays in perspective. Learn to say "I don't have to do everything myself," a lot.

Resources

• The Anxiety Panic Internet Source
• Support for Anxiety Panic Disorder