"Nothing diminishes anxiety faster than action.” —Walter Anderson
Panic attacks can be scary and disruptive, especially when they happen in public. If you have a panic disorder, you may be worried about having an attack in public and how you will cope.
The good news is that there are things you can do to manage panic attacks in public. Here are a few tips:
Be prepared. If you know that you are going to be in a situation where you are likely to have a panic attack, be prepared. This means having a plan for how you will cope. You might want to bring a friend or family member with you, or have a list of coping mechanisms that you can use.
Take deep breaths. One of the best ways to manage a panic attack is to take deep breaths. This will help to slow your heart rate and calm your body. There are a few different techniques you can use for deep breathing. One simple technique is to breathe in for four counts, hold your breath for four counts, and then breathe out for four counts.
Ground yourself. Another way to manage a panic attack is to ground yourself. This means bringing your attention back to the present moment and focusing on your surroundings. You can do this by paying attention to your senses. For example, you might notice the feel of the ground beneath your feet, the smell of the air, or the sound of people talking.
Talk to yourself. Sometimes, the best way to manage a panic attack is to talk to yourself. This might sound silly, but it can be helpful to remind yourself that you are not going to die. You can also tell yourself that the panic attack will pass, and that you will be okay.
Seek professional help. If you are struggling to manage panic attacks on your own, you may want to seek professional help. A therapist can teach you coping mechanisms and help you to develop a treatment plan.
Remember, you are not alone.
Millions of people experience panic attacks, and there are effective treatments available. If you are struggling, please reach out for help.
Here are some additional resources that you may find helpful:
The Anxiety and Depression Association of America (ADAA) offers a wealth of information about anxiety disorders, including a directory of therapists and support groups.
The National Institute of Mental Health (NIMH) also has a website with information about anxiety disorders.
The Mayo Clinic has a blog with articles on a variety of mental health topics, including anxiety.
You got this, booboo! We are here for you! #mentalhealthmatters