How can I deal with a panic attack when I am out?

Hey there! As unfortunate as this question is, it does not take away the fact that it is indeed a very good question. Panic attacks are basically an overwhelming feeling of anxiety and fear (give or take). First things first... Did you guess "Figure out where this feeling is emerging from"?... ehh close but not quite. First thing is to get along, as quickly as possible. If getting somewhere private is extremely difficult (and I do mean EXTREMELY difficult) then you are out of luck! No, I'm joking! Sorry unique sense of humor lol! Anyhoo, If you can't get alone, I suggest asking to be excused right then and there! Take a moment to collect yourself (and your breath). Go to a nice calm place in your head. If you don't have one, GET ONE! Don't worry about how long it's taking you, don't worry about who's around, don't worry about how you look. At that particular moment in time, the ONLY person you should be worrying about is YOU! Even if you have loved ones! You can't care about others when you're trying to slow your heart rate down and gain back control over your body! Hope this helps!

I usually use distraction methods such as listening to music or making a phone call to a friend it always calms me down.

Bring a stress ball with you where ever you go. place it in a bad or your pocket. use it when you feel like you're having a panic attack. it works for me.

When you are out and having a panic attack there are a few different things you can do. You can practice your breathing. For some practicing breathing can help calm you when you are in the state of panic. You can try to increase your awareness on what is causing you to panic it may help that you are aware of it when you are out and it could help to calm you down. Visualize a positive outcome. when you are out and panicking you can try to visualize positive ideas and it can help when you are in a public place. Try to take it slow you can take it slow and it may help you get out of the panic attack this could also help if you begin to establish some goals for yourself. I know of a lot of other ways to deal with them when out

What helps me, is to take deep breaths. I face panic attacks even on my office having my coworkers all around me. What I do is to take deeps breaths and I carefully try to hide in the toilets where I stay till it all goes off. Because it will go off!

Diaphragmatic breathing is a great tool to help deal with a panic attack. It helps to practice diaphragmatic breathing regularly, even when not experiencing anxiety, because this breathing technique can help mitigate the physical symptoms of a panic attack. Practicing in advance makes it more likely that the skill will be called upon in the midst of an attack when stress is running high. Practicing also increases the chances of it working successfully and builds confidence in having a positive outcome. No one need be aware that the breathing technique is being used so there is no need for concern or embarrassment. There are helpful resources that teach diaphragmatic on the internet and on YouTube.

Of course! Take in a slow, deep breath through your nose while counting to five. The hand on the chest should stay still, while the one over your diaphragm should raise with your breath. This is how you know the breath is deep enough. When you reach the count of five, let the breath out slowly (through your nose) at the same rate. Concentrating on your hands and the counting will help focus you and calm you down. Continue these breaths until you feel relaxed. Relax your muscles. Find a comfortable position to sit in (or lie down). Close your eyes and begin to focus solely on your toes. Curl them under tightly for a count of five, squeezing the muscles together as hard as you can, then relax. Next, concentrate on your feet. Contract all of their muscles tightly for a count of five, then relax. Continue up your body, isolating each muscle group (calves, thighs, buttocks, stomach, chest, shoulders, neck, fingers, hands, and arms) all the way up to your face. By the time you contract and relax your face muscles, you should feel much more calm. You can do this anywhere! Hope it helps:)

Breathing is key. When you are having an attack, your breathing can turn erratic. A good thing to try is to cup your hands together, like you're holdimg water betweem your hands. Cover your nose with your cupped hands and breath slowly in to the count of five, hold it for five seconds, then release the breath slowly. Do this for about five minutes, and you should feel better.

You bring yourself to the present moment, you keep yourself calm. Breathe in for 7 seconds and out for 11. People can't see what is going on inside of your body.

Look at your surroundings, think of a joke, listen to your music, read a book, play a game on your phone, put up your hood to block people out, wear dark sunglasses that others can't see through, sit at the back whenever on public transport so you don't feel like you're the attention even when you're not, text a friend, call a friend, have a friend with you, have something in your pocket that's small and has meaning and hold it in your hand or maybe have a small stone in your pocket that you can fiddle about with, don't look at people directly. Here's some relaxation techniques: http://www.incaresurvivors.org.uk/resources/ICSSS-Anxiety-Flashbacks-and-Grounding-techniques.pdf I hope this helps.

First of all, if you are with someone you trust, let them know imideately so they are aware and can offer their support. No matter what you are doing, stop that, maybe look for somewhere to sit and take deep breaths. Remind yourself that you are having a panic attack and that it will be over soon, that everything will be alright, and just focus on your breathing, feel your body, it's your nexus to reality.

Panic attacks when you are out can be very scary but the same as any panic attack one thing is true, it ALWAYS passes. No matter how bad/ill you feel it will pass. To help you while the panic passes you can try deep breathing, breathing exercises like box breathing techniques can be used in public without anyone knowing what you are doing. Some people find it helpful to chew something and concentrate on the flavours and sensations of chewing to take their focus from the panic. I personally would remove myself from the situation or place where I was having the panic attack but then I would panic about having another attack in the same place or situation so leaving would make my anxiety worse so I started to change my thinking, instead of running I would stay there and let the panic pass, this helped me lose the fear that feeds anxiety and panic attacks. Another thing I used quite a lot was distraction, I would play a game on my phone or talk about something I was very interested in if with another person, this distracted my mind from the rising panic and stopped it reached a high level.

Try to seclude yourself from people who you don't trust. Focus on your breathing and try to calm your heart rate. Think about your happy place if you need to.

If possible, try to excuse yourself back to the car or somewhere more private, like a bathroom. Then just let it ride out before returning to what you were doing.

Get into a calm place or just leave the setting it happened at. Think about your breathing and blasting music could help

Go to an area that you feel is safe and try some deep breathing. While breathing try to take your mind off what caused the anxiety in the first place. Later on, when you are comfortable stopping a panic attack you can think through the problem logically and you will typically find whatever caused the panic attack was something silly. I have issues with big crowds because I feel everyone is looking right at me, but outside of a big crowd I realize that most likely no one is noticing me at all and there is no reason for anxiety. Breathing exercises do wonders though.

I understand having a panic attack on the public can be really frustrating and difficult! Have you tried to distract yourself? Take deep breaths, think of a nice picture and ask yourself what you see, what you hear and what you smell, call to a friend or family member, count shoes or t-shirts with a specific color. Generally, the best thing you can do is to distract yourself. Try to find some techniques that can help you to calm yourself and use them when you are mad, anxious or even when you are about to have a panic attack.

The first thing you should do is try to control your breathing using block breathing. A technique used to steady your breathing. Breathe in for 2 seconds, hold for 2 seconds, out for 2 seconds hold for 2 seconds and then repeat. The next thing you should do is try to ground yourself. Look for 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can taste and one thing you can smell. This will help you control your panic attack and maybe even stop it. Hope you have a great day :)

Find a public bench or other sitting areas immediately and sit down with head bent and stare at the floor while controlling the emotion.

The easiest way to deal with a panic attack anywhere would first to be able to identify the symptoms of a panic attack. Identifying the symptoms of a panic attack would then lead us to be aware of a coming attack, and in a public setting muching on something as a distraction from the attack would be a way to deal with it. As well as practicing on the breathing techniques :)

Don't just remember to breathe, but actually do it. If possible find a not so crowded place, public bathroom should do, too. Hell, if you feel safe then lock yourself in a public bathroom - and breathe, breathe, breathe. But slowly - inhale, exhale. Feel the air going in and out of your lungs. Don't hurry and take your time.

like out of medicine or out of the house? either way you want to first calm yourself down and take deep breaths and keep doing that until you are okay

Panic attacks are terrifying, one of the most important things to keep in mind when they occur is the ability to IDENTIFY what is happening in your body. Your body is reacting as though it is under direct attack - when often times, it isn't actually under any threat. When you're out, I would recommend seeking a place that you feel comfortable, such as a public bathroom, perhaps ask one of the store clerk in a shop if you can be taken out the back. Concentrate on your breathing, breathing from your abdomen, inhaling through the nose and out the mouth SLOWLY, this will not only calm you down, but it will also prevent you from hyperventilation. Deep muscle relaxation is also incredibly helpful, tense your muscles all at once and then release. These are things that can help during a panic attack, but it is important that you also deal with the origin of your panic attacks, always seek professional help if you think that you need it.

The thing that works best for me is deep breathing, but it doesn't always work when I'm not laying down.

By using breathing exercises and relaxation exercises. If you feel like having a panic attack you can also count from 10 and find your happy place or thoughts that will help you calm down.

Try to remove yourself from the situation and take a breather to prevent them. If you do have one, let someone know so they can take you somewhere quiet and talk you through it.

breath in for four seconds , hold your breath for seven seconds . then exhale for eight seconds, this works a lot for many people.

Deep breaths. Imagine your lungs are a giant balloon of your favourite colour. Breathe in deeply, and when you feel you can't breathe in anymore, do it for longer. Then let the breath out, keep letting it out, until you feel all the air gone. Repeat this over and over again.

if possible find a place that is quiet and away from crowds of people, this will allow you to take some time for yourself to relax and try and get your anxiety and breathing under control. it can sometimes help to close your eyes, concentrate on your breathing and think of something pleasent

Get yourself into a place where you feel safe. call someone you trust and use relaxation techniques to help yourself calm down.