How can you deal with anxiety when you're in public?
Last Updated: 08/04/2020 at 6:59pm
Trishna Monplaisir, LMSW
Clinical Social Work/Therapist
We are here to advocate, empower and provide compassion to individuals who need help.
Top Rated Answers
Anxiety is a psychological panic that your brain goes through that could easily be handled by relaxing your mind. The psychological aspect of the situation is that your brain needs to cool down and not go off rambling about all of these fears or worries. The best you can do is take a breather, relax, and focus and try and get yourself distracted to take away the negative thoughts going on in your brain.
The best way to deal with anxiety in public is by closing your eyes, even if for a second, and imagining you're somewhere else. Somewhere calm, somewhere of which you only have good memories or where you want to have good memories in. Then, while in that place, you can softly push the anxiety aside, pulling in feelings and thoughts of clarity, light and easiness. Do all of this while breathing in and out slowly. No one else will notice it and it might just help you!
Based on my experience, I try to breathe steadily. I tell myself that it's okay, I look around taking deep breaths and keep repeating that it's okay to myself. Eventually I get enough confidence and I'm okay again.
Finding a pretty color and focusing on it. Imagining the color as either a warm fuzzy blanket, or a cool silk cloth, and wrapping it around me. A comforting barrier between me and the world, that no one can see or judge me on.
Learn to breath deeply and slowly while recognizing that you just anxious and that your body is doing the fight and flight motion.
Control your breathing. Inhale for four seconds, hold your breath for four seconds, exhale for seven
Try to find a quiet(er) place. Breathing exercises help. Just relax and try to relativate the thoughts you have. Be your own best friend and tell yourself it's not that bad and it'll be over soon.
go to the rest room and drink water. take 10 deep breath from your belly. Be mindful of the breath. when breath in, say to yourself breath in, when breath out, say to yourself breath out
A good trick to deal with anxiety in public is to think 0f 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and one thing you can taste. It works great!
it depends on the level of the anxiety attack, if its super bad, I'll buy a quick fruity drink to help with the nerves, in other ways I'll gently bite the curve near my thumb, (not hard) but enough to get your mind off it, Another solution is to step outside and away from people, if worse comes to worse find the nearest staff member and ask them for a quite place to sit or be because your having a anxiety attack.
It is kind of hard for me to deal with anxiety in public. I get shaky and I can barely utter a word sometimes and then I end up making a fool of myself.
Go to the bathroom, breathe deeply to the count of 4 and exhale to the count of 6 which will oxygenate your brain and keep you relaxed
I once saw this post on Facebook, and knew I had to write it down for my close friend who often has anxiety/panick attacks. Firstly, look around and find 5 things you can see 4 things you can touch 3 things you can hear 2 things you can smell and 1 thing you can taste. It's called grounding yourself, and finding things around you to connect yourself with the world and your surroundings.
Wow! Well this is actually a question to at least ninety out of hundred people. Anxiety itself, makes us uncomfortable. With each passing second we feel like we are under huge pressure just like a lava and suddenly it may erupt! However this is just a super Imagination. 90% we are able to control our emotions, as our subconscious mind is working well. Also the rest 10% chance is just about the common symptoms like sweating of hands, shivering of the body parts or whole body, sometimes murmuring or baffling etc. However, trust me know one pays attention to it as all are busy in their life style and in current lifestyle all want to just focus and complete the work and go home and enjoy! So all in all you are safe. And remember you are not alone. Anxiety appears to almost all when they feel stressed!
just turn inward, like a turtle , talk to yourself, pretend everything is okay and you are comfortable, mostly it feels like everyone is watching you, but its not true. In any public place where people are continuously noticing each other, its just fine to feel a little awkward. Everyone feels. and yes make as minimum moves as possible to not spill a drink of somebody else......good luck.
One of the best ways I have found to deal with anxiety is to try the 4-6-8 breathing by breathing in for four second, hold the breath for six seconds, and release slowly for eight seconds.
You can deal with anxiety in so many different ways while in public, some of my favorite ways include deep breathing on counts of 10, eating something healthy if available such as fruit, talking to someone whether its family, friends or even someone new! You can also deal with anxiety on 7 cups for a few minutes by having a quick conversation, if that isnt an option maybe reading or taking a walk outside:) but in the end just know how loved you are and that you are going to be great!! take care!
The best thing you can do during an anxiety attack or just overall anxiety in public is breathing. Take multiple long, deep breaths. Look at your surroundings. Try naming every shop, tree, bench or whatever you see. Don't loose control over the things around you and keep taking deep breaths to calm yourself down. Breathing exercises are the best thing you can do to calm yourself down and still look normal in public. I hope this helps
Go out un public more frequently so you face your fear. Breathe in through your nose and out through your mouth. When you feel high levels of anxiety focus on a point. Weather it's a formiliar shop or person. Just focus on the spot and breathe. Once the worst of it has passed you should feel more secure. Don't give up and stay at home but push yourself passed your comfort zone.
Try to find a place/spot where its calm and not that crowded, maybe go into a toilet when you feel its becoming too much and need a break. Take someone with you that you care about and feel comfortable with so you know you're safe when you're in public and be clear to that person when you feel its becoming too much or you want to get out of there. Everytime you go outside, its another step higher and you're becoming stronger by doing that.
I think when you're anxious in public, we must distract ourselves by doing another activity or hanging out with someone so that our mind is occupied and we don't think much about what got us anxious.
I take a deep breathe and ground myself with mindfulness techniques. If I get too anxious, I use the 5-step senses technique: name 5 things you see, 4 things you feel, 3 things you hear, 2 things you smell and 1 thing you taste.
I make sure I take a set of headphones with me everywhere I go. When the anxiety starts to amp up, I will put in my headphones and concentrate on the music instead of what's making me anxious.
I have had anxiety many times in public places. In these circumstances, I become an "active listener". This takes the pressure off of me. I focus on listening and the speaker is usually more than happy to have me listen. Soon, my anxiety clams down because I am focusing on someone other than myself.
You can deal with anxiety when you're in public by leaving large crowds, taking mindfulness breathing, listen to music and or talking to friends you know for distractions or doodle.
Try to visualize nice or relaxing things in your head. Maybe even sing or hum a tune; music has been proven to release stress. Personally, I like to fidget with my hands or pet things nearby when I feel anxious, maybe that can work for you too!
Take in sensory information around you. Pay attention to what you see, smell, taste and feel. What is going on inside will start to get better when you look outward and realize there is no danger. Panic attacks typically don’t last longer than five to 10 minutes, so if you can engage in a good conversation — or even refocus your energy by reading or watching TV — you’ll settle down more quickly. When symptoms begin to arise, your breathing is often the first change that occurs in your body. Shortness of breath and hyperventilation are some of the most common physical symptoms of panic and anxiety.1 But experiencing accelerated breathing in public can make you feel more alarmed and potentially increase your feelings of anxiety. Breathing exercises can help you to slow your breath down, eliciting feelings of calm and relaxation. Deep breathing can also greatly help keep other symptoms from escalating, such as rapid heart rate or chest pain.
Related Questions: How can you deal with anxiety when you're in public?
How can I overcome anxiety if I can't talk to a therapist or my own doctor?How do I get over feeling that everyone is going to leave me?Everything in my life is messed up. Motivation works temporarily and I'm not suicidal but feel it's pointless to live like this. What should I do to feel hopeful? How can I get what I need from my doctor? I feel extremely sick whenever I leave my house, what can I do? I have trouble with my school work due to procrastinating. And my anxiety always gets in the way. How do I get things done?A family member thinks I am lying about where I am going but I'm not, what should I do?How do I know if I did the right thing?Is it hard to think critically about something you love?How do I overcome the fear of cashiers?