Holiday Stress

Holiday stress is difficult for most people, but people with panic disorder face extra challenges. Travel, shopping, and crowded social gatherings are common triggers for panic attacks. Already prone to panic and anxiety, people with panic disorder may feel the effects of sadness, loneliness, seasonal depression and stress more easily than others do. Rather than allowing these problems to impede your recovery efforts, prepare ahead of time with these suggestions for coping with holiday stress.

Holiday Stress and Panic Disorder - The Problems

The following issues are possible problems you may face during the holidays with panic disorder. Below these, you'll find suggestions and strategies for identifying your concerns and coping with them.

• Holiday Party Anxiety

  During the holidays, we may feel obligated to attend many parties. With or without panic disorder, it can be stressful figuring out which ones to attend, what to bring, and what to say when we get there. With panic disorder, there may be added stress about getting to the party, coping with crowds, and dealing with panic attacks at a party. You don't have to do it all. Whether you're mildly stressed or severely anxious, you can learn to cope by taking care of yourself with the suggestions in How to Cope with Holiday Party Anxiety.

• Difficult Families and the Holidays

  Travel, shopping, and socializing are important holiday activities for many people. For people with panic disorder, these activities may cause more than the usual holiday stress because they are challenges the whole year through. If you add the expectations of a difficult family to the mix, the holidays may seems impossible to bear. Find a variety of tips for coping in Difficult Families and the Holidays.

• Depression

  It is not unusual for depression to accompany panic disorder, and the holidays may magnify many of the situations that are normally difficult for those struggling with the condition. Besides the challenges of panic disorder, you also may be coping with loneliness, family tensions, and grief. If you are not prepared for these situations, you may become overwhelmed easily. It's important, too, to learn how to recognize the symptoms of depression. Being aware of when/if your symptoms crossover to diagnosable depression can help you seek treatment early on.

  If you find yourself becoming depressed every year around this time, you might have an additional condition known as seasonal affective disorder (SAD). People with SAD only experience depression during the autumn and winter months. The symptoms of SAD are similar to those of depression, but SAD symptoms are not present during spring and summer. If you think you may have SAD, consult with a mental health professional. You may read more about SAD in Feeling SAD as the Days Grow Shorter?.

• Stress

  Stress is your body's reaction to change, both internal and external. For most people, the holidays involve a great deal of change. Changes may be little: perhaps you have a lot of guests coming and you'll have to rearrange various rooms in your house. And changes may be huge: maybe this is your first holiday without one of your parents. Stress may build up quickly, making you vulnerable to both physical and mental difficulties. You know right now that the holidays will be stressful. You can't control everything that will happen, but you can learn how to cope with your reactions. For suggestions on doing so, see 10 Ways to Cope With Stress When You Have Panic Disorder.

• Grief and Loss

  You may find yourself grieving during the holidays for any number of reasons. We grieve if a loved one dies, but other major losses may cause grief as well. Family relationships may produce intense emotions. Maybe one of your children will be away during the holidays this year. Maybe there was a family conflict during the year, and you won't be seeing certain relatives. Many situations like these can produce feelings of emptiness and loss.

  For whatever reason you may be grieving, it's important to learn about grief and how you can cope with your situation. Don't underestimate the impact grief may have on you during a particular day. Reach out to family members and friends who may have experienced the same loss. Face it together. For coping suggestions, see How to Remember a Loved One at the Holidays

• Loneliness

  Holidays may produce intense feelings of loneliness, particularly because so many of us have ideas of what the "perfect" holiday should be. It's possible to feel lonely even with a group of people, particularly if that one special person is missing from the group. Loneliness may hit hard, and you shouldn't think of yourself as immune to such feelings. Additionally, loneliness is one emotion that feeds depression. Think about where you will be this holiday season and how it will make you feel. Even if you will be alone during part of the holidays, you can plan ways to make yourself comfortable.

Working Through Holiday Stress

Write It Out
You may want to start your holiday planning with a writing exercise that will help you work through the problems you are facing and create solutions based on your specific needs. Maybe grief isn't an issue for you this year, but you're very concerned about family expectations for holiday gatherings. Before getting overwhelmed by the possibilities, learn how to identify and outline your holiday stress triggers and find solutions for managing them. Start the exercise.

Quick Coping Tips
If you only have a few minutes to think about and prepare for the holidays right now, here are some quick strategies to help.