Can Jet Lag Cause Panic Attack?

Have you ever felt tired, exhausted or disoriented after reaching a new destination, that happens to be different from your regular time zone? If so, you are not alone. Jet lag is quite a common experience, especially for those who travel between time zones frequently. Jet lag can leave people feeling tired and lead to other adverse effects such as fatigue, disturbed sleep, etc. But can jet lag trigger panic attacks? Let’s find out

Understanding Jet Lag

Jet lag occurs when a person’s normal sleeping patterns are disturbed. It generally happens when a person travels across multiple time zones quickly. Our bodies usually function according to a circadian rhythm, which helps regulate our sleep cycle. This rhythm is based on our environment. 

The body’s internal clock is disturbed when someone travels rapidly across time zones. Although jet lag is temporary, it can impact the body’s functioning in many ways, causing symptoms such as

• Feeling tired or drowsy
• Headaches
• Difficulties in sleeping or staying awake
• Poor Sleep Quality
• Changes in mood
• Anxiety
• Irritability
• Confusion and disorientation
• Difficulties in concentration and staying alert

Jet Lag And Panic Attacks

While there is no direct evidence to suggest that jet lag can lead to panic attacks, jet lag can certainly cause anxiety, increasing the risk of someone having a panic attack. Thus, jet lag can be particularly challenging for those with pre-existing anxiety conditions or symptoms. Here is why

• Jet Lag And Sleep Issues

Jet lag often makes it difficult to fall asleep or stay asleep at night. There is a lot of research evidence to suggest that disturbed sleep or lack of sleep can lead to a significant increase in anxiety symptoms. 

Research conducted in 2002 suggests that disruption in circadian rhythm caused by jet lag can be a trigger for people who have already been diagnosed with mental health issues, implying that jet lag could indeed worsen anxiety symptoms if someone is already diagnosed.

• Stress

Traveling can be stressful, and jet lag only adds to that stress. The combination of long flights, unfamiliar surroundings, and disrupted routines can leave people feeling anxious and overwhelmed. If someone remains overwhelmed for a long time, it may lead to panic attacks.

• Physical symptoms

Physical exhaustion, combined with other symptoms such as headaches, irritability and disorientation, can lead to increased feelings of anxiety.

Thus, jet lag isn’t a direct cause of panic attacks but it can certainly increase anxiety, which can put people at risk of having a panic attack

How To Deal With Jet Lag?

While jet lag can be quite disturbing, there are a few ways one can cope with it and reduce anxiety, They are:

• Prepare Beforehand

Slowly change your sleeping and eating schedule to match the time zone of your destination a few days before you travel. This can help your body adjust to the new time zone more smoothly.

• Avoid Alcohol And Caffeine

Both caffeine and alcohol can lead to disturbed sleeping patterns and worsen anxiety as well. Thus, limiting or avoiding them can help regulate sleep and maintain a more stable mood.

• Stay Hydrated

Staying hydrated can help you remain focused and alert, while dehydration can worsen jet lag symptoms

• Take Naps

Taking short 20-30 minute naps during travel can help you feel energized, while also helping with a sleep schedule

• Exercise

Try to get some simple exercises, such as stretching or walking, between your flights. Exercise can help regulate your mood and also ensure better sleep quality

• Relaxation Techniques

If you are already feeling anxious during or between flights, try deep breathing, positive affirmations and visualizations to reduce anxiety

Conclusion:

While there is little to no direct evidence suggesting that jet lag can cause panic attacks, it can certainly lead to symptoms of anxiety due to disturbances in sleep and circadian rhythms, especially for those who are already experiencing anxiety. By understanding the impact of jet lag and implementing coping mechanisms, you can significantly reduce the risk of anxiety and have a positive travel experience.

References:

1. Burgess, L. (2019, August 22). What jet lag does to your body. Top Doctors UK. https://www.topdoctors.co.uk/blog/what-jet-lag-does-to-your-body/
2. Jet lag can worsen anxiety and depression – here’s how to deal with it | Metro News. (n.d.). Retrieved June 17, 2024, from https://metro.co.uk/2018/11/06/jet-lag-can-worsen-anxiety-and-depression-heres-how-to-deal-with-it-8110233/
3. Jet Lag: Causes, Treatment, and Tips for Prevention. (n.d.). Retrieved June 17, 2024, from https://www.healthline.com/health/jet-lag#treatment
4. Shamsian, J. (n.d.). Jet lag is more than just annoying—It could be a trigger for mental illness. Business Insider. Retrieved June 17, 2024, from https://www.businessinsider.com/jet-lag-mental-illness-treatment-2018-3
5. Time zone change and major psychiatric morbidity: The results of a 6-year study in Jerusalem—PubMed. (n.d.). Retrieved June 17, 2024, from https://pubmed.ncbi.nlm.nih.gov/11788917/

What Is Jet Lag? (n.d.). Verywell Mind. Retrieved June 17, 2024, from https://www.verywellmind.com/jet-lag-symptoms-causes-coping-and-prevention-709535