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

Panic attacks can be very tough to cope with. There are a few discrete things you can try to help manage your panic when you're out and about. If you can find a quiet place. You can try is to focus on your breath as you breathe in for a count of four, hold for a count of two and then breathe out for a count of four. Another option to try is to focus all of your attention on something such as counting how many colours you can see. Slowing your breathing and calming your mind will hopefully help you to manage your panic attacks easier.

I use mindfulness-based breathing to get me through panic attacks. I focus solely on my breath without attempting to modify it. I just pay attention to it as it comes in and goes out. This is usually effective but if not I'll sing a song in my head to distract myself.

Bring yourself back to reality by reminding yourself of the real things going on around you. You may feel out of control during a panic attack, and letting yourself know of things that can be in your control or that you know of can help calm you down

Find a quiet place if possible, close your eyes, breathe deeply and, if you think it will work for you, count your breaths from 1-10 and back again. Try and sort in your mind what has bothered you to such an extent, and make a mental list of what can be done to remedy the situation. Always remember that your health is your priority, and you should put yourself first.

Best way I know to deal with a panic attack when you are out is to find a secluded place where you can take some deep breaths. You should focus on each deep breath until your breathing rhythm goes to a normal rate. Remind yourself that everything is okay, will be okay, and you are in control of the situation. Go back to the area that you were experiencing the panic attack when you feel comfortable and ready to. Make sure you think of a plan for how you will react and be within this environment so you can prepare yourself beforehand.