I have struggled with Panic Attacks and Anxiety for the last 30 years. I have also been to WDW at least 12 times during this time. IT CAN BE DONE! Panic and Anxiety CAN BE MANAGED - though not easy. The intensity of my struggle has varied - there were a few years I just couldn't bear the thought of going ANYWHERE, let alone WDW! Then there were years I went to WDW and had no issues. But for the most part I have learned and developed some strategies to help me deal with my anxiety when/if it raises it's ugly head. Here are some:
1. Don't try to "hide" you anxiety or panic. I dealt with a lot of shame over this struggle. Trying to "hide" it from the people I was with, and anyone else, made it so much worse! If you start to feel anxious - tell someone! Take some "time out" to just sit somewhere, somewhat isolated, and have a cool drink. (The ice/cool drink reminds you that you are in the "here and now" - in a safe place. Anxiety and panic normally comes when our minds or bodies are remembering some type of trauma from the past, we need to remind ourselves we are in the "here and now" and have control over ourselves and our bodies and are NOT in danger!)
2. WATCH what your mind is thinking! When you first experience panic, the trick is to keep it to a minimum. Don't let it escalate. (On a scale of 0-10 0-NO anxiety, I have gotten pretty good at keeping any anxiety down to a 3! That is manageable for me!) Speak positive and calming words to yourself - NOT "Oh my gosh, here it comes, this is horrible, it's going to get worse, etc. etc. etc." Instead, "I am fine, I can find a safe place to rest, I'm OK, I am not in any danger." Take a lot of deep long breathes (focusing on exhaling) while thinking calming thoughts.
3. Don't feel pressure to ride something, or go somewhere you just aren't comfortable with. This may vary from day to day. On one day a ride may "feel fine" for you - on others it may just be too much! Our anxiety varies, based on how tired we are, how hungry we are, how lonely, etc. etc. we are! For example, I had a major panic attack after riding Spaceship Earth in Epcot - AND having it breakdown and g0et stuck in it for 30 minutes!! I was a wreck afterwards! Guess what, I have chosen not to go on that ride ever since. I may sometime in the future, if I "feel like it", but I refuse to put pressure on myself to do something that I know will be anxiety producing. I also refuse to do space mountain. Certain rides that are dark and enclosed really set off my agoraphobia, so I give myself permission to not do those rides and to NOT feel shame that I don't! When my family goes on Space Mountain, I ride around and around on the people mover - there is never a line, it's very soothing to just sit and look out over the whole Magic Kingdom. It's a nice calming get away for me! It is all "open" and slow moving, and very calming. It's a great way for me to have a "get away time"!
4. I am very careful NOT TO EAT TOO MUCH while out and about at Disney. It is a huge trigger for me if I start to feel nauseous or sick. I'm terrified of having diarrhea in a public place and not being able to get to a restroom! So I eat VERY lightly while at a park.
5. Similar to # 3 above, there are certain rides that "set me off" more than others. They are the dark, enclosed ones, where I feel trapped.
At Epcot: Spaceship Earth, the "simulated" elevators at Living Seas, for some reason the 360 degree movies at Canada get me dizzy and anxious, any high thrill ride, like body wars I can't do. I DID do testtrack, however, when the lines were short, because it was outdoors! I like the American Adventure, but will only go if the lines are short, and I always sit near in exit on or very near an aisle!
At Magic Kingdom: Can't do SpaceMountain. CAN do Thunder Mountain and Splash Mountain - again because they are outdoors! (Fresh air always is a big help for my agoraphobia!).
At Animal Kingdom: This is my most relaxing park because you can just wander through the trails, enjoying the animals - the shows are all outdoors, and entertaining. It's a bug's life inside the Tree of Life was a little anxiety producing, because the line was somewhat long and indoors and I felt trapped, but once in the show, I sat on the end of an aisle near an exit, and the theater was big enough and cool enough I felt safe. I won't do the Big Foot ride - I just havent been inside of it to know how much is inside and how much is outside and just haven't wanted to take the risk. All other "rides" I was fine in - they were "open enough" I felt safe.
At the Studios: Won't do Star Wars, won't do the stunt show (too much loud noise and action), the backlot tour was ok - parts were a little "over stimulating" and created anxiety, but those parts were broken up enough with other things and being outdoors I survived without a major attack. LOVED Fantasmic - all outdoors and beautiful show. Won't do Rockin Rollercoaster (Won't do anything indoors, with tight, snug seating!). However, I DID do Hollywood Tower of Terror! I didn't think too much about it ahead of time - I knew it was a "quick" ride, went when line was really short, the door opens and you can feel the fresh air! It was fun!
All in all - avoiding large crowds and long lines is key. Keeping hydrated. Getting enough sleep. Not overeating, or eating so much that the GI tract stays calm. (I even will take some Immodium ahead of time as prevention.) So as others have said, go at the least busy times. I have even had an anxiety attack while waiting in line for the monorail or bus. I was hot, I was stuck in the middle of a huge line, and started feeling overwhelmed. Again, the trick was to as soon as I start to feel that way, excuse myself and GET OUT OF LINE! Manage the anxiety before it climbs too high on the stress scale! Don't go NOT expecting anxiety - you then just set yourself up for it! Go, with the goal of keeping your anxiety down to a manageable level! Plan for things that will help you! (For some that may mean medication - I always carry Xanax, I also use prayer and meditation.) I am always looking for quiet little corners to rest and have a cool drink to "regroup". I always try to plan for some "downtime" either at a quiet pool, or in my room to rest and have some peace and quiet.
Hope some of this "practical" advice can help someone out there! It IS do-able and the more you practice the deep breathing, body calming response (progressive body relaxation), and comforting thoughts, the easier it gets! I've come a LONG way in a lot of years! You can do it!