How can I hide an anxiety attack from others?
Last Updated: 05/10/2021 at 4:52pm
Amanda Wiginton, LMFT
Marriage & Family Therapist
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Top Rated Answers
Taking some time to ground yourself can help alleviate the symptoms of anxiety or an anxiety attack. Something I do when I feel the panic rising is to sit or stand still, and take a series of slow, deep breaths, making sure to hold and exhale for at least twice as long as it took me to breathe in. If you can get away with it, close your eyes (for example, if you have sunglasses on, people don't usually notice -- or they may think you're just listening and being attentive if they see you close your eyes) and picture yourself somewhere peaceful, like a deep forest, or sunny beach for a short time.
You can remove yourself to a quiet place, keep something on you to fiddle with (like a bubble popping app or a game to get your mind of things), and take a breather. If you've got friends who are aware of your situation and are open to support you, don't be afraid to take them up on that! They care about you. If you're having frequent anxiety attacks that are disrupting your life, it may be beneficial to get professional help or medication. If therapy doesn't work for you, being able to identify the origin of your anxiety and practicing the ability to step out of yourself and look at it logically has helped me. Don't let the concept of having these anxiety attacks embarrass you. You are incredibly strong for dealing with them.
Talk to somebody, someone you trust of course. You don't always need to hide it, because it's natural. But if you do, go to the bathroom or for a walk and calm down. Breathe and relax :)
Trying to hide the anxiety attack will likely cause you to feel more anxious, since anxiety can be about hiding some perceived flaws (eg, the anxiety might be perceived as a flaw and cause the socially anxious person to feel more socially anxious). Do know that anxiety is a normal thing and nothing to be ashamed about. Also, try to see things in proportion: Maybe there is a good reason to feel anxious/nervous.
If it's possible find a quiet or empty place to get away too, even something like a bathroom, and if anyone asks tell them you just need a minute or to get some fresh air. If someone notices your anxiety attack it's okay though. Most people will try to help and won't judge you.
It is hard too hide an anxiety attack it depends how severe the attack is. But you can try breathing exercises or maybe go somewhere from everyone else and try talking technics. But really it all depends how you feel.
sometimes its best not to hide them, but i personally can understand why you would want to, i often tend to take myself somewhere seperate like outside or a bathroom, so that i can try to calm myself down, i am always here to talk if you want more help or advice just pm me :)
Anxiety attacks are not usually a physical attribute. When I have anxiety or panic, no one would know unless I told them. The best way for me to hide my anxiety or panic is to breathe, drink some cool water and be still and calm down. Sometimes it could be happening due to your environment, like a loud restaurant. Maybe if you know your triggers, try to pick times to hang out with friends when its not so busy.
I used to have anxiety attacks at work sometimes. I would excuse myself to the restroom. Or go to my room if I was at home. The best way to hide the attacks is to figure out how to stem them before they become full-blown. I know for me, I could feel it coming a couple of minutes before. I did diaphragm breathing exercises quietly to myself and would do a simple grounding technique. ID things wherever I was: something I could touch, something I could hear, something I could smell, something I could taste, something I see. It would just say the things in my head until the feeling passed.
I would encourage you to not try to hide an anxiety attack and reach out for help, but if you really feel you must hide it: take some deep breathes. Try to do some easy grounding exercises or find a moment of calm. Remember that taking care of yourself is the most important.
Hiding an anxiety attack isn't always the best way to deal with it, but sometimes you have to. I would suggest that you take controlled steady and deep breaths and try to laugh and smile, it may be hard but eventually youll forget that you are having an anxiety attack in the first place.
My friend uses a rubber band. When she feels like she is going to have one, she pulls it. She keeps it on her wirst and yes you may not like the idea of hitting yourself with a rubber band, but she says it works great! :)
Deep breathing is always a good exercise for a panic attack. Focusing on breathing in and out for a certain amount of time each, keeps your mind off the bad things
It's pretty hard to hide one. All you can do is excuse yourself to a room you're alone in or even into the bathroom. It can help to have people around you who know you have anxiety, that can reassure you during attacks.
You can't, when you have an anxiety attack it takes over your whole body, your body just shuts down it thinks it's in danger so your body panics and just shuts down
Learn some basic breathing techniques! Or if it gets too much for you, try to find a quiet and comfortable place where you can calm down and easily relax.
Removing yourself from the situation when you feel you are about to have an anxiety attack can help you gain control and give you space to calm yourself. Anxiety attacks can be embarrassing as many people don`t understand them, but there`s no shame in getting help and letting others know (you never know, maybe by telling your story, it may encourage someone else to do so)
It's best to just take a second to breathe and evaluate your surroundings. Is there somewhere you can go to be alone to think clear and just breathe? (Bathroom, room, outside).
be calm from other and live your own world thinks no one is watching you and there is no anexity if you react
By shutting myself out away from everyone until it’s over. Listening to music and lying down helps a lot.
The best way to do this is to know what tiggers your attack so you can anticipate it before it happens. If you can pinpoint how you generally feel when it starts you can coach yourself through it preventing it from getting worse. This obviously is a case by case tactic. This method may not work for everyone.
The first thing to think about when dealing with an anxiety attack is not "How to hide it" but "How can I calm down?" since calming down will lead naturally to people not perceiving you panicking. Try and catch yourself and run a quick run down: Am I okay physically? What is the source of the anxiety? How much longer until I can get out of here? Even if you only know the answer to one of these questions you still gain a modicum of control by knowing that. 1. Breathe. Remember to take deep breathes. 2. Butterfly tapping, this can be done under the table on your thighs or even with your hands in your pockets. 3. Excuse yourself for a bathroom break if you need time to gather yourself, It's an extremely innocuous way to get yourself a couple of minutes in private to catch your breath. 4. Carry around a totemic item, something that gives you comfort and support knowing you have it. A friend carries around medication but because he knows he has it he never feels the panic reach a level where he needs to use it.
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