How can I calm myself when i'm surrounded by a massive crowd of people?
Last Updated: 06/04/2018 at 6:52pm
Dominecaa White, LPC
Licensed Professional Counselor
Emotional challenges take a toll on who we are and can limit us from being our best. My desire is to help all clients experience freedom from emotional bondage.
Top Rated Answers
My tried and true technique involves taking several deep breaths, and focusing on what I'm going to do once I'm away from this crowd. Am I going to read that book I've been excited about? Am I going to try out a new recipe? Am I going to hunker down and play my favorite video game? Am I going to bingewatch a show on Netflix? Focusing on happy or exciting activities that I get to do once I'm out of a stressful situation make the current situation a lot easier to work through.
The first thing is to realize who you are, and that you are fine. Second thing to realize is that not everyone is looking at you. Stop stressing about what people might think or how you should act, because there is nothing to worry about. Just think about who you are, where you are and with what goal you are there.
Focus on your breathing and keeping it even, while trying to breathe in deeply and exhale every few breaths until you feel more calm.
Often, when people panic, their breathing becomes rapid and shallow. One technique you can try is to consciously breathe more slowly and deeply. Try exhaling twice as long as you inhale. This helps active your parasympathetic nervous system, which is responsible for rest, recovery and a state of relaxation.
If you want to calm yourself down when you are surrounded by a massive crowd of people. You should focus on your breathing and you must thinking about the most embarrassing thing that you could do in front of these people. You should also not focus on the people, but look around and focus on the colours around you. Everytime you see a new colour ....register it in your mind.
I imagine that I'm a soft- glowing, levitating ball and as I take deep breathes I imagine the glow getting intense and covering other people, turning them into glowing balls, too. Each deep breathe makes the crowd turn into a softly humming, glowing balls. I try to smile, look around and try to smile directly into other people's eyes. Each time someone smiles back, the soft -glow of our balls connect with a ray of light and I imagine surrounding myself with the positive energy of the glow while I continue breathing deeply. If I can, I reach to my clothing or accessories, that is soothing to my senses: A soft fabric, a lucky charm, a nice smelling lipbalm or handcream can help me to transport into this "second layer" where every being is a friendly, soft-glowing light-ball. If I'm in mass-transport or where I can listen to earphones, I put a guided meditation of Stop, Breathe and Think app or a song with a soothing voice, maybe in a language that I don't know, like Dengue Fever, so that I can concentrate on the voice and not the words.
When I am in a crowd of people and I get scared, I do a little breathing exercise and tell myself that these people are friends, and that they are not out to hurt me if anything they are there because we are friends.
I've found that focusing on my breathing really helps when I start to notice a panic attack. I like to remain completely still and focus on slowing my breathing to help calm me down. During my really extreme panic attacks, I find that holding onto my friends, concentrating on their pulse and trying to imitate it begins to help me become less anxious :)
You could try CBT or mindfulness. It's difficult to go in to those in such a short space, however I can summarise. CBT looks at the thoughts that you are having. CBY believes that thoughts lead to emotions which lead to behaviours (which lead to thoughts etc). If you have a thought 'I might be attacked' for example, then you will likely feel anxious. If you have never been attacked (or rarely) and if it's a safe place then this is known as an Unhelpful Negative Automatic Thought. Start challenging these types of thoughts. What evidence is there against this thought. i.e. for the thought I gave, you might say "I've never been attacked before". Over time these thoughts in theory become less as you challenge the irrationality behind them. That was a VERY basic example of CBT. You would need to see a professional therapist to try it. Mindfulness is a form of meditation. I would recommend an 8-week mindfulness course. Good luck. You might also look in to Exposure Therapy.
Take a moment to breathe, and just remind yourself: The reality is that even if you're experiencing chaos internally, nobody is likely to jump to that conclusion if they do happen to glance at you. Chances are they'll just think you're shy.
try and focus on someone/something thats makes you smile everyday/always like your friends don't they make you smile? :)
If you can, do a mindless task. A mindless task could be scribbling on a piece of paper or sorting stuff into categories.
You should breathe in slowly for about 8 seconds then release and breathe out slowly for about 10 seconds.
calmness is our inner strength... outside chaos crowd is external get deattached an feel ur inner stablitiy
just take nice deep breaths in and then just pace yourself slowly and be calm Just remember that its fine
Close your eyes, take a deep breath, shut out all the voices around you, and just focus on your breathing or heart beat.
It's something I have been working on myself. Sometimes I have no problem being around so many people, for example I regularly go see baseball game at one of the biggest stadiums in the US. I have no problem with that, as long as I am on or close the isle. However, I've had some classes in college where there were roughly 20 students, where I simply couldn't calm down, because I felt like there was no space to breathe. Ultimately, I think it has to do with how much you feel vulnerable in these occasions. Try to see the crowd as something that is not there to judge you, comment on you or do anything to harm you at all.
By grounding yourself down you will be able to handle these situations better. Look up resources on grounding your energy for further studies on this matter.
If you can, stay calm and remove yourself from the area. If you can't take deep breaths, if it helps close your eyes, and try and find a friend and/or an area where you have a little more space.
Feel something that you have access to around you at a time of panic. This is known as mindfulness.
Well the best way to calm yourself is addressing the anxiety in the first place. If you want to heal the condition I'd say practise going into crowds over and over and allow yourself to expirence how you feel and make sure you tell yourself your going to be ok. Pushing ourselves into what makes us feel uncomfortable is the best way to learn how to be more comfortable with it. If you want a quick fix for the moment, then i'd suggest finding a place alone, a bathroom perhaps and centering yourself. Deep breathing, talking to yourself in a positive affirming way, empathizing with how your feeling at the moment. The biggest thing is being present with how you feel and being your own parent/nurturer and comforting yourself. We can be our greatest asset in times of need, if we only remember to be. positive self-talk can be very important.
Take a deep breath and begin to explain to yourself where you are and who you are with. Do this slowly in your head for a couple of minutes. I find that when I come to terms with my surroundings in my head it makes it easier to deal with lots of people
Use your pointer finger and thumb as a mechanism to that sends you to your happy place. So when you are in a big crowd and feeling a little over whelmed just place those two fingers together and picture yourself in your happy place. Focus on people or animals that might be with you, the smells, sounds and what is happening. Hopefully that will calm you down enough to make it through the crowd. :)
Listening to music is something that i do all the time when i'm in crowded places. It really helps to focus on the lyrics of the song rather than what's going on around me, however this doesn't really deal with the problem head on. If you want to start getting better at being in crowded spaces, the best thing to do would be to practice. The more time you spend in a situation you fear the easier it is for your brain to understand that you're not really in danger.
One of the best techniques is called Diaphragmatic Breathing. This is a form of breathing whereby you slowly take deep breaths such that your belly,nit cheat, expands.Then,slowly breathe out through your nose. Repeat this for at least five minutes and while doing so silently something like "calm" or "slow' to yourself while breathing. It also helps to visualize a calm scene,such as the beach,while breathing.
try focusing on one thing or one person. That will take your attention away from the many others around you and keep your thoughts from racing and becoming panicked.
You should learn how to relax by either breathing, or meditation or any other technique that you find helpful and than use it when you are in a stressful situation
Try breathing exercises. Breathe in for 5 seconds straight, then exhale for 5 seconds straight. Keep doing this until you feel calm. If this doesn't work, stare at something. Really focus on it. Learn its details. You'll eventually zone out and you'll forget what's keeping you so anxious. If neither of these work, music can always help. Pop in your earbuds and blare some good tunes.
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