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 these suggestions:
You don't have to go to every party. Decide which parties are truly important to you. You don't need to attend all family get-togethers, for example. Have an excuse prepared for when you say "no." It's OK to stretch the truth a bit. Often, you may give a lot of yourself by being choosy. When you put yourself first, you'll have more to give to everyone else.
When you do go, set time limits.
You don't have to be the first to arrive and the last to leave. If people make demands on you, be ready to set limits. If you can't get to your mom's house early to help set up, say so, but bring an extra dish to pass. Always decide in advance when you will leave. If you're relaxed and want to stay longer, you can. If you need to leave, you won't feel badly because you promised yourself you would.Have a safe place for every party.
If your panic disorder is severe, you need a safe place. If the person having the party knows and understands your panic disorder, ask if there is a room you may use if you need it. When that's not possible, be imaginative. Make your car a cozy safe place. Knowing that you have a safe place is often enough to make you not ever need to use it. If at all possible, bring a friend or family member who knows about your panic disorder. To work well in this situation, the person must understand that you need to leave when you say so, and the person should know about your safe place. You don't want to over-rely on this person, but having a "safe" person at the party may make you comfortable enough to relax and enjoy yourself.
Make the event special for yourself.
Go because you want to go, and then make it a special event. Do what you can to relax ahead of time -- perhaps a long bath followed by silly dancing to your favorite CD. Wear your favorite clothes. Get ready by candle light with soft music playing. Try to pamper yourself and make the evening (or day) special.If you have panic disorder and are well enough to go to parties, then you probably already know a number of coping tools, such as relaxation and breathing exercises. Bring index cards to remind you of the steps you need to take. When anxiety or panic set in, it may be difficult remembering exactly how to do your breathing exercise, and there's nothing wrong with needing a reminder.
Along with index cards to remind you of your coping tools, you may have other items that are a comfort to you when away from home. Don't hesitate to put together a comfort bag, even if it's something you'll need to leave in your car. There is nothing wrong with needing "safe" items nearby to help you, particularly when you're facing stressful situations.
If you have time, you will want to discuss your anxieties with your therapist. The suggestions here are general and are meant to help you develop individual coping techniques. Your personal therapist will be able to help you further. It may not be possible to get help on the day of a party, so make sure you discuss it well ahead of time. If you don't have time in advance to talk with your therapist, make it a goal during future sessions to work on these types of anxieties.
Take care of your health.
It's easy to let healthy habits slide during the holiday season, but if you don't take care of yourself physically, you'll feel the effects on your panic disorder. Be sure to get enough sleep, eat well, and exercise. When you are at holiday gatherings, try not to be tempted to use alcohol to alleviate party anxiety. It's a temporary fix that may lead to worse panic later or the next day, and alcohol often conflicts with medications used to treat panic disorder. Caffeine may be tempting, too, if you've been doing a lot and just feel tired. However, caffeine may cause panic attacks as well as interrupt your sleep even further. If you're tired, skip a gathering and catch up on your sleep.Remember why you're celebrating.
You're not going to parties because you have to go. You're not going just to give and get gifts. You're going because you want to be with the people you care about. Even office parties are about sharing good cheer with people you see every day. Think about sharing friendship, love, and happiness, and how you fit into all of it, rather than trying to do what you think everyone else wants you to do.If you can't go, then don't go.
You can say "no" at any time. People get sick and have emergencies. It's OK if you can't go. You can make it up to people another time, if you feel they'll be hurt. Don't make yourself sick when you realize you're too anxious or panicky to go, even at the last minute. The world will not stop. You will be forgiven. BUT, if you don't go, make concrete goals to work on going in the future. You can do it.
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