How can I hide an anxiety attack?
Last Updated: 07/31/2018 at 5:43am
Jennifer Geib, LCSWR
Clinical Social Work/Therapist
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There are a few steps you can take during an anxiety attack episode: 1. Breathe: as simple as that sounds, just breathe. Deep breaths in through your nose and out through your mouth. 2. Find a quiet place to sit (if possible): go to the rest room, sit with your head between your knees and breathe in and out for a few seconds. 3. Calm yourself: tell yourself that it's going to be okay, it might not feel that way now, but it will. Tell yourself that it's okay to feel scared, but it's not necessary. 4. Tell a family member or friend that you are having an attack, for additional support Please, if these attacks are frequent and interfering with everyday life, consider seeing a therapist or counsellor for support. Remember: You are okay, you are enough, you are perfect in your imperfections, you are strong and you are courageous.
Often times others can not tell when you are having an anxiety attack. In the middle of an anxiety attack it doesn't feel that way, but unless we are fainting or speaking about it, our panic is often a subjective experience - one that remains invisible to those outside of us. If you are really concerned, you can always step outside and go for a walk, or go to a restroom. Privacy can be calming. However, I believe that trying to hide an anxiety attack is unnecessary. Most people will not be able to tell. Even if someone could recognize the signs, chances are they would want to help you rather than ridicule you.
There is no way to hide them, but there are ways to slow them. Count your breaths, name every blue item in the room, list off three things you can hear, see, feel or even smell. Never be afraid to seek the help of those around you as well.
I tend to breathe rapidly if I'm having an anxiety attack and as a result, my shoulders and chest tend to rise noticeably at a fairly quick rate. To hide this apparent sign of anxiety, I focus on taking big, deep breaths as to not give away that I am having an anxiety attack.
There is no need to hide it. The thing to do is to embrace it and try to work on overcoming it. Don't worry about people judging you.
I take several deep breaths and start praying in my head. I keep repeating this until I start relaxing
Oh, that's a tough one. People have different symptoms, and situations vary. Usually finding some space alone is the best way to hide one. But remember that anxiety attacks are pretty normal. Most people have some clue of what you're going through, while they might not know how to help, they aren't going to judge you for it. Anxiety about anxiety makes things so much worse. Who knows? The next person who sees you having an anxiety attack might be able to help you escape that one.
When you are having an anxiety attack you have to breathe and try to control it, stay calm, try to go to the bathroom and splash your face with a bit of cold water, just concentrate on something peaceful and calm, you will see everything will go fin, be positive.
Hiding it wouldn't be a good idea because of so different psychological reasons but if you really want to hide it then try to be relax. Breathe in your nose and exhale through your mouth and this will help relax you and what I do sometimes is that I listen to music and or shake my hands while at it and this will create a diversion from your attack. I suggest though that you should talk to someone if you are experiencing anxiety because hiding it could worsen the situation
Take deep breaths and go to a calm place. If you are in a room with some colleagues or friends, excuse yourself to the restroom. Find a place for a couple of moments where you can center yourself and regain focus.
You shouldn't have to. However, if you are in a place where it would be unsafe to have an anxiety attack, you can practice diaphragmatic breathing and if your face gets red pick up a newspaper or look out the window or something to partially hide your face.
Try going on a run or a walk (use the adrenaline). Focus on your breathing or on an object. Clear your mind (meditate).
have your mobile at your hands. pretend youre playing new game or chatting with your friend. avoid any eye contact it may be nervious for you. breath deeply and put same calming music at your mp3 or phone and listen to it, better if it will be binaural beats which contains possitive affirmations
I've had a lot of experiences where I wished I knew the answer to this question! It's terrifying to think about having an anxiety attack, where you feel out of control and like everything is crashing down around you--and having one in public makes the anxiety seem to be almost three times worse! I've learned a few tricks that work for me: Grounding, where you place your hands on something solid like a table or your thighs, and the quick bathroom escape. My old therapist had some other ideas she was going to share with me, but things happened and I had to stop seeing her.
Hiding might not be the answer as it might make the anxiety worse. However, simply excusing yourself and going somewhere quiet and less crowded might benefit you more. Remember to breathe! For me, writing down my thoughts in a journal is enough to occupy my mind and to help me calm down when I have no one to reach out to; it all depends on what works best for you. You can even try different methods each time. Just remember that anxiety is an attack on the body from the brain. We feel as if we need to "fight" or "flee" when in reality, we're perfectly safe. It's an inner battle that although we might not be able to cure it, we can learn ways to better manage the anxiety.
You can hide your anxiety attack by going elsewhere when it happens and coping with it on your own too.
If possible, try to politely excuse yourself to a more private location where you can cry and panic in privacy. If your unable to do that, try to take deep breathes, and try and distract yourself from whatever is causing the anxiety attack. If a certain situation causes an attack, don't be ashamed if you want to remove yourself from that situation, your safety and mental health matters a lot
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