Why Panic Attacks Are More Common in the Holiday Season and How to Cope
Although a holiday season is characterized more vividly as a season of joy, festivities, and togetherness, most people experience it as stress and overwhelming. Amid the pressure of holiday shopping and gatherings during a family reunion, anticipation in one’s heart for New Year resolutions always increases the level of tension or anxiety, which may be felt more often in this kind of season. If you ever get a panic attack, know you are not alone; this happens to many people during the holidays due to increased anxiety levels. Here, we explain why people have panic attacks during the holiday season and tips on how to control such feelings.
Why Panic Attacks Are More Common in the Holiday Season?
Increased Stress and Pressure
The holidays bring with them a long list of demands: shopping for gifts, cooking big meals, attending parties, and traveling. All these can create a feeling of being overwhelmed, thereby increasing stress and anxiety. Pressure to meet expectations—whether it’s creating the perfect holiday experience or seeing family members you may not get along with—can trigger panic attacks.
Financial Concerns
Many people also get worried about holiday spending. The stress of buying gifts, decorating, and entertaining can become a burden, especially when you’re already financially stressed. Money worries can drive anxiety levels higher and even lead to panic attacks during the season.
Loneliness and Isolation
For some, the holidays can be a lonely time, especially if they are away from family or have recently experienced the loss of a loved one. Feelings of isolation or being disconnected from loved ones can exacerbate anxiety feelings, leading to panic attacks. The expectation of being cheerful and social at a time when you may feel down adds to the emotional weight.
Disruption of Routine
The holidays are always marked by traveling, irregular sleep patterns, and irregular routines. Disruptions make it hard to keep the routine of working out, healthy eating, and restful sleep. Irregular routine will affect your mental balance, which causes anxiety and panic attacks.
Seasonal Affective Disorder(SAD)
During the winter months, most individuals start experiencing shorter days with lesser sunlight, which is very stressful for some, while they develop Seasonal Affective Disorder (SAD), characterized by depression, tiredness, and anxiety. When SAD and pressures in the holiday season overlap, they dramatically increase the chances of panicking.
How to Live with Panic Attacks Over Holidays
Practice Mindfulness and Relaxation Techniques
One of the best ways to reduce anxiety and prevent panic attacks is mindfulness and deep relaxation. Mindfulness and deep relaxation help calm the mind and body through techniques such as deep breathing, progressive muscle relaxation, and meditation. Taking just 5-10 minutes each day to practice mindfulness can help you lower your stress levels and prepare you for stressful holiday situations.
Set Realistic Expectations
Remember, it is not necessary for the holiday season to be perfect. You don’t have to spend hundreds of dollars on expensive gifts or host a big, elaborate dinner. By setting realistic expectations for yourself, you’ll relieve yourself of the pressure to “do it all.” Let go of the notion that it’s wrong to say “no” to some commitments or take a break when needed.
Remain Active
One of the best ways to keep anxiety at bay is by keeping your body active. Physical activity produces endorphins, natural mood elevators. The daily walk, yoga, or going to the gym to keep the body active are all ways that will help one reduce anxiety and gain better well-being. Find time for staying active during the holiday seasons to keep your stress in check.
Maintain a Healthy Diet and Sleep Schedule
Disrupted eating and sleeping patterns during the holidays can negatively impact your mental health. Avoid excessive caffeine, alcohol, and sugar, as they can increase anxiety levels. Make sure you’re getting enough sleep, as rest is crucial for managing stress. Try to maintain a consistent sleep schedule to ensure you’re well-rested and ready to handle holiday challenges.
Reach Out for Support
Seek support by talking to someone you’re comfortable with, be it your friend, family member, or therapist. Sometimes the best way to relieve your tensions is to talk about feelings or get emotional support. Many times, having someone there just listening and able to let all that go during the holiday season can make a real difference.
Do not overcommit yourself
It’s very easy to overcommit oneself in the holidays, especially in attending multiple parties and family gatherings or volunteering for extra tasks. Learn to prioritize and say no to things that may push you beyond your emotional limits. You must take care of your mental health and avoid stretching yourself too thin.
Consider Professional Help
If panic attacks persist or intensify during the holiday seasons, you should consult a professional mental health practitioner. One of the therapies that a person with anxiety disorder panic attacks is proven to be treated with Cognitive Behavioral Therapy (CBT). The therapist provides you with the best ways of coping with panic attacks and accompanying you during difficult times and stressful conditions.
Conclusion
This is a season of joy, but for many, it also brings the peak time of stress and anxiety. An increase in stress can cause panic attacks in many. By knowing why panic attacks are more common during the holidays and how to manage your stress, anxiety, and well-being, you can have a peaceful holiday season. Remember to be mindful, set realistic expectations, stay physically active, and reach out for support when needed. With these coping strategies in place, you can navigate the holiday season with greater ease and enjoy the festivities without being overwhelmed by anxiety.
