“Go to Disney World”, they said… “It will be fun”, they said…
There are few situations one can experience during a Walt Disney World vacation more unpleasant than having a panic attack in the parks. It’s not a particularly cheery topic, but it’s a serious struggle many guests dread. Maybe the press of the crowd became too much. Maybe you had an encounter with a rude guest. Maybe your family started arguing or you got into a disagreement with your spouse. All you know is the world is spinning out of control, and it feels like everyone is watching while you crack under the pressure.
For those unfamiliar, a panic attack is more than just a momentary “freak out”. According to Dr. Evelyn Farrell, a clinical psychologist who specializes in anxiety disorders, “A panic attack is a severe onset of fear that involves physical reactions that can include rapid heartbeat, shortness of breath, numbness or tingling fingers or other extremities, and even tightness in the chest or chest pain. The physical reactions often increase the person’s fears causing even more physical reactions. The physical reactions are part of the body’s fight or flight system that activates in response to a threat. This threat may not be obvious.”
Basically, your brain says it’s in mortal danger when the reality of the situation may not be so bad. Panic attacks also have a mean cousin called social anxiety that loves to show up in places as busy as Walt Disney World.
Image: Jett Farrell-Vega (@mykingdomforamouse Instagram)
“Social anxiety is discomfort in social settings,” Dr. Farrell explains. “People with social anxiety have a fear of being judged or being humiliated. Even people without severe anxiety issues can occasionally find themselves in situations where they begin to experience symptoms of anxiety, and the most common situations where that might happen would be in crowded or closed-in spaces such as one might experience in a theme park or other public event.”
I struggled with social anxiety disorder for nearly ten years, and despite absolutely loving Walt Disney World, it seemed an inevitable curse that every trip I had to endure multiple anxiety attacks. The worst came when we arrived at Disneyland February 29th of 2012. It was supposed to be the off-season, when kids were still in school. Instead, we found the most insane crowds I’d ever seen in my life, all there to attend a special Leap Day event. It was a literal nightmare, and it seemed almost every encounter from surly resort staff to cranky guests triggered a new panic attack.
I’m happy to report that thanks to counseling, perseverance, and a healthy dose of faith, I’ve been completely cured of the disorder. I learned how to deal with and overcome anxiety attacks until they have no hold over me anymore. If you struggle with panic attacks, your Walt Disney World vacation doesn’t have to be ruined by them.
Here’s some general advice for what you or your loved ones can do if you have a panic or anxiety attack at Walt Disney World. Disclaimer—Theme Park Tourist is not a medical journal. In all things, double check any advice with a mental health professional who can help prepare you for your vacation with specifics.
1. Plan for what you can
Image: Disney
If you have control over planning your trip and know you have a tendency towards panic attacks, there are a few things you can do to reduce the risk of an incident. The most obvious is plan your trip during the off-season. Even the most stalwart socialite is likely to crack under Disney holiday hordes, so choose your vacation time wisely. While the best time to visit is changing year by year, certain seasons like January, late September, and early December remain quiet.
If possible, it is also a good idea to stay on Walt Disney World property. Having a resort nearby to retreat to can help provide a much-needed refuge for you to return if needed (more on that later). The Magic Kingdom resorts tend to be the busiest and loudest, so consider one of Disney’s moderates, Epcot resorts, or even the resorts surrounding Disney Springs as an alternative to the craziness of the Polynesian or Contemporary.
As for planning your itinerary, avoid scheduling your park days around Extra Magic Hours. While that extra hour in the morning or evening can be a great time to ride hot ticket attractions, historically, Extra Magic Hours parks tend to be the busiest to visit that day. Be aware of this, and have a backup plan if the park of your choice swells to OMG-they’re-storming-the-castle levels.
Still, even with a good plan, panic attacks can happen. What should you do if one strikes?
2. Breathe (with purpose)
Image: withbeautiful, Flickr (license)
Part of the problem with panic attacks is that they mess with your brain chemistry. Your brain fires chemicals that say “RUN/RUMBLE!” when the reality may not be so drastic. It can be very difficult to calm down from the intense physiological symptoms and racing heartbeat.
One of the first responses psychologists recommend for dealing with panic attacks is to regulate your breathing. First, find somewhere to sit (don’t worry if you can’t—you can still do these standing, even in line). You just want to give your lungs plenty of room to work, so don’t lie down or slouch. Put your arms on your lap or on the armrest of a chair then follow this breathing pattern:
1) Breathe in slowly through the nose for about 4 seconds, letting the air fill your lower belly.
2) Hold the air in for 1-2 seconds.
3) Exhale through the mouth slowly for 4 seconds.
4) Wait a few seconds before taking another breath.
5) Repeat
Image: Jett Farrell-Vega (@mykingdomforamouse Instagram)
A soothing family member can walk you through this, or you can practice it at home before your trip to get used to the pattern. There are a number of variations psychologists recommend for the breathing intervals, but this is a good place to start. One of my favorite tools for dealing with attacks was breathing apps like Relax Lite (Android or iOS) or Calm (Android or iOS). These apps use sound or visuals to help you know when to inhale, exhale, or retain. I used them more than once at Walt Disney World. It may be worth taking a small pair of in-ear headphones with you on your trip that you can use to block out the crowd noise and follow the instructions in the app. Both apps pair the breathing cues with soothing sounds or music.
3. Use aromatherapy
Image: Disney
Disney Imagineers know better than anyone the power scents have on our psyche. Who can forget the toasty smell of burning wood from Spaceship Earth or the putrid stink of beetle butt from It’s Tough to Be a Bug? Our sense of smell plays neat tricks on our brains, and you can actually use this hack to combat anxiety.
Certain essential oils can be used for aromatherapy to reduce anxiety while you are doing your breathing exercises. Sprinkle a drop on your wrists, rub them together, then breathe in the scent. Some of the most commonly recommended are Lavender, Jasmine, Ylang Ylang, and Frankincense. Peppermint and Rosemary are also good choices if you’re feeling woozy and need to focus. Test ahead of time if your oil needs a carrier oil to dilute it as some oils are potent enough to sting your skin. There are tons of oils recommended for panic attacks, so do some research to see what scents bring that “peaceful” feeling. Stores like Whole Foods and brands like Doterra even sell little key chains you can for carrying your oils without needing an apothecary in your pocket.
4. Get grounded
Image: Jett Farrell-Vega (@mykingdomforamouse Instagram)
Another great technique psychologists recommend for overcoming panic attacks is called grounding, and you can even do it with a touch of Disney magic.
According to Dr. Farrell, “Grounding exercises bring the mind back to the present. When we are in a state of anxiety or panic, we have an irrational fear of something happening in the future (which can even feel imminent—‘I’m going to be trapped and not be able to get out’). Grounding forces your mind to focus on something other than the current fearful thoughts.
“One thing someone might do at [Walt Disney World] is to start looking for hidden Mickey’s, count the number of Mickey ears you see, or count the number of tiles on the ground. Another technique is to name 5 things you see, 4 things you can hear, 3 things you can smell, 2 things you can feel, and one thing you can taste. Another grounding technique is to count backwards from 100 by 3’s (100, 97, 94), or say the alphabet skipping every other letter (A, C, #…).”
The goal is to center your mind on something other than the source of anxiety. For me, watching the ducks and other Florida-native birds often helped. Even hopping on a peaceful dark ride like Spaceship Earth or The Peoplemover, then doing these exercises using tiny details on the ride can help ground you. If you are a fan of apps, programs like Pacifica (Android and iOS) and What’s Up? (Android and iOS) offer grounding games you can play on your phone.
5. Find a quiet place
Image: Disney
You don’t have to endure an anxiety attack smack in the middle of Main Street. Particularly if you feel a panic attack building, Walt Disney World is full of hidden refuges where you can escape the press of the crowds. We mentioned these previously in our Introvert’s Guide to Walt Disney World. Some personal favorites include Tom Sawyer Island in Magic Kingdom, Star Wars Launch Bay in Hollywood Studios, the Discovery Island Trails in Disney’s Animal Kingdom, and the gardens in World Showcase. Dark rides like Spaceship Earth, Gran Fiesta Tour, Peter Pan’s Flight, and The PeopleMover are all good choices as well if you can get on them without long waits.
An avid Walt Disney World fan herself, Dr. Farrell suggests, “One of my favorite places is the Impressions de France attraction. The theater is cool, quiet, usually pretty empty, and features a film of the French landscape put to classical music. Another option would be to visit Hall of the Presidents at Magic Kingdom, the [Seas With Nemo and Friends] at Future World Epcot, or take a boat ride from Hollywood Studios that makes the slow circuit to the Swan and Dolphin docks and around the lagoon in front of the Boardwalk hotels.”
Image: Jett Farrell-Vega
One of the best kept secrets for places you can retreat is Walt Disney World First Aid locations. We’ve gushed before about the all the amazing benefits offered at Disney First Aid, but one of their most helpful services is that every Disney First Aid location has a quiet room where guests can go to recover if they need to escape the crowds. It’s the perfect place to recover from a panic attacks, so don’t be afraid to go to First Aid and let them know you need a safe place to get grounded. They are insanely nice people, and they can make sure you have a peaceful space to get through the attack.
Here are a few more calm retreats within each of Disney’s parks:
- Magic Kingdom
- The Magic Kingdom Railroad
- The upstairs of Columbia Harbor House
- Sleepy Hollow restaurant
- Epcot
- The path that passes the defunct Odyssey restaurant between Future World and World Showcase (unless a festival is taking place)
- The interior areas of the Morocco Pavilion
- The quiet stretch next to the now closed Universe of Energy and Wonders of Life pavilions
- Hollywood Studios
- Star Wars: Path of the Jedi
- Walt Disney: One Man’s Dream
- Animal Kingdom
- Pangani Forest and Maharaja Jungle Trails
- The courtyard outside Dinosaur
- The train to Rafiki’s Planet Watch
6. Ride it out
Image: Disney
The sentence that changed my perspective on anxiety was, “Bad things feel bad, but that’s okay.” Often anxiety attacks strike because we take a weight on our shoulders that we can’t bear. We are too hard on ourselves, and we overestimate that people are judging us when they are just as stressed and distracted as we are. The truth is that in a place as busy as Walt Disney World, human beings are going to have awkward encounters, families might get testy, and stress levels might rise.
And that’s totally okay.
You are not going to be able to please everyone. Human bumper car situations are going to happen. It’s going to be awkward, and it is perfectly normal that certain elements of a Walt Disney World vacation may produce anxiety. Bad things feel bad, but it’s okay. If you have a bad encounter with a cranky guest, move on and leave them to their stress—it’s their problem, not yours. Be polite for your part, but don’t be hard on yourself if you bump someone’s shoulder or almost trip on a kid. It’s totally normal. There can be something very soothing about accepting the crowds, accepting our own limitations, and learning how to persevere through anxiety. If you can ride out the attack following proper psychological guidance, do it!
However, there are times when, no matter who you are, it’s time to make a retreat.
7. Plan a strategic retreat
Image: Disney
There is zero shame in making a strategic retreat. There are times when Walt Disney World is such a legitimately batty place that the stress you feel has nothing to do with uncommon anxiety—you’re simply feeling a completely logical response to overwhelming stimuli and pressure. At these times, particularly halfway through the day when parks are most crowded, plan a strategic retreat out of the parks.
This is where the benefits of staying in a Disney-owned resort kick in. There is something very comforting in knowing that a quiet, safe, clean room is just a boat or bus ride away, or a short walk down the Boardwalk. One of the most common tips I give Walt Disney World visitors is to take a mid-day retreat away from the parks when crowds get craziest then return in the evening. It’s also a great time to give kids a nap.
If you aren’t staying on property, there are still tons of places throughout Walt Disney World where you can take a break and enjoy some quiet time. The beaches and walkways between the Magic Kingdom resorts include lots of quiet places. Near Epcot, the balcony of the Boardwalk Resort has benches and beach chairs that are almost never occupied. Animal Kingdom Lodge has tons of places to sit throughout and around its lobby, as well as plenty of peaceful paths to watch the animals.
8. Take your support team with you
Image: Disney
While the apps above are great, one of the best steps you can take if you struggle with panic attacks is to see a qualified mental health professional before your trip. Look for someone with a good track record who specializes in the area you are struggling with. Some universities even offer low cost counseling in their psychology departments. A qualified professional can provide advice on further techniques you can use on your trip, even providing scripts that your loved ones can use to help gently walk you through an attack. If you need a helping hand during a panic attack, you can also call MentalHelp.net ‘s Panic Disorder Information Hotline at 1-800-64-PANIC (72642). Either way, go in prepared, and know that anxiety doesn’t have to control your Walt Disney World vacation. There is hope, and there is help.
