How to Deal With Anxiety During the Holidays

The holidays are here, and that means so is anxiety. Have you been out and about shopping when suddenly your breathing becomes labored and your pulse quickens? You might be panicking or feeling the physical symptoms related to anxiety. Whether you are diagnosed or not, this disorder is real and can be frightening. During the holidays, anxiety can be exacerbated. Keep this handy list in your wallet, Blackberry or somewhere close by just in case you start to feel anxious.

Difficulty: Moderately Challenging

Instructions

Things You'll Need:

• 'Just in case' list
• 'Just in case' supplies

1. Prepare a list of your possible triggers and steps you can take with you to calm down. Regardless of your trigger, create a 'just in case' (JIC) list of things to do to calm down if this topic or situation causes physical and emotional distress. Place this JIC list somewhere that it can be easily accessed by either you or someone close to you.

2. Attempt to recognize that you are experiencing symptoms related to anxiety. The sooner you accept what is happening, the sooner you can take the steps necessary to slow down or stop this from happening. Find a place where you can access your JIC list and begin the process of calming down.

3. Once you have found a safe place, even if it is right where you are standing, take several deep breaths and try to control your breathing. Count to three as you inhale, and three as you exhale. Continue this for 3-5 minutes or as long as you need.

4. Once your breathing is under control, begin to say or read a favorite quote, scripture or mantra repeatedly. This could be as simple as: "I am calm and relaxed and I will figure this out." Many people enjoy something more personal, and perhaps funny, so that they will feel more comfort more quickly. Pick something that works for you.

5. Utilize an outside stimulus to help you regain your composure. If a Starbucks beverage helps you to feel calm and relaxed, then by all means, buy one. Most importantly, sit down and enjoy it. Another idea would be to compose a playlist for relaxation on your Ipod or telephone. Again, take the time to sit down and enjoy it.

6. If you are still struggling to 'get it together', lie down on your side, or sit down and lower your head between your knees. Continue to breathe deeply. (Water is also helpful since all of this heavy breathing has you a bit parched.) If all else fails, ask someone for help! Most people will ask you what you need and will gladly help you out.

Tips & Warnings

• Anxiety symptoms include, but are not limited to: labored breathing, quickened pulse, vomiting or diarrhea, racing thoughts, nausea, fainting and a whole lot of drama.
• Reflect on what might have caused you to feel this way, and how you might be able to avoid it or manage it better in the future.
• Continue to monitor and adjust your 'just in case' list!
• Avoid the mall.

[bobbileder]

on 12/10/2008 N.Lo (your aunt) gets panic attacks all the time and the airplane or any form of public transportation is the worst.