What should you do if you have a panic attack alone in a public place?
Last Updated: 10/24/2016 at 5:22am
Andrea McDonald, MSW, LICSW
Clinical Social Work/Therapist
It is important to know that you are not alone, life can be difficult I am here to help you navigate and resolve issues that can feel overwhelming.
Top Rated Answers
just keep calm and make my use of my own relaxation techniques.i believe that my mood will be better soon.
If you can not contact a safe person for support or get help try sit in a safe place away from movement ! Focus on your breathing by slowing it down and breathing deep into your belly , place both feet flat on the ground and move your toes , shake your hands and tell yourself that your ok and try not to think about the things that caused the panic attack :) try notice colors of trees , buildings and if you can touch a surface think about it's texture and temperature how it feels ! If your shoulders are tense try relax them and if you can notice smells that are around you think about what they are ! Getting your 5 sensors to help ground yourself so that you can then get yourself back home or into a safe place !
Firstly, if you can, try to remember to breathe. Using your breath can be one of your most powerful tools. - If there is one, a bathroom can feel like a safe space. It gives you time out, away from most people, and the option for privacy if you want to be in a stall. - Let someone know. Call or text someone you trust. Let them know if you feel safe or unsafe and where you are if you might need assistance. - If it is an option for you, you can seek help or assistance from someone nearby. Maybe a member of staff if you're in a school or a shop. A police officer. Just always remember to stay safe. - Keep breathing. In. Out. In. Out. Steadily. Slowly. - Talk to yourself kindly, like you would a child or your best friend. "Everything's going to be okay. You're okay. You are safe."
My personal experience have brought me to some situations that might have been not so comfortables to deal with. My advice is to sit down somewhere and look something with fixation. Try to ignore all the people around you, like you were all alone, and just count numbers or sing a song. Slowly, your panic attack will cease. Music is the best way through it.
Take a seat somewhere, Take some deep breaths and sit in a comfortable environment even lay down if you need. If you have water near by grab a glass of cold water
What I do is I use the "7-11 method". In this, you breathe in for 7 seconds, and out for 11, repeating until your heart rate slows and you feel calmer.
Try to breath in deeply and slowly. Keep dowing so until you calm down. Once you do sip on some water and just sit down for a moment until you feel a little better. Hope you're ok take care :)
You should tell the people around you what is going on. Try to get fresh air and stay away from crowded places at the time. Stay with someone you trust who can look after you.
As a person with social anxiety I don't find myself in public very often, but one thing is to find a place to sit down, away from people. I prefer corner seating anywhere I go or in the back or away from people. If you have your car get in it recline your seat and just listen to the silence. put away your phone and just do not think about anything and clear your mind. When you gather yourself put on your favorite song. My favorite is Hall of fame by The script.
If I was having a panic attack alone in a public place, I would try to do the "Senses" exercise, and gain sense of all my senses to help me calm myself down.
Panic attacks can happen suddenly and can be scary. You can try and get to a "safe" spot and ride it out
Well what I usually do when I have a panic attack is find my anchor. Something that holds me down, that will calm me down like music and think about that or I think about someone.
Whatever you do, don't run -- even if you are really scared. I had the cops called on me once and they kept me cornered and interrogated me about my medications until my boyfriend came to pick me up (and I was just on an empty sidewalk). They said they thought I would run in front of cars, even though I explained that I was trying to get the adrenaline out of my system. I agree with the other posters: find a quiet place to sit and do some mindfulness exercises. Focus on anything nice: the breeze, the sunlight, cool tile, rough brick, smooth grass, even the smoothness of my own hair helps sometimes. Just know it will be over eventually, it will pass like any other storm. It helps if you can keep music with headphones around to block out any unwelcome sounds.
go into a bathroom, or any other private area. take deep, deep breaths, reassure yourself that everything is going to be okay. if you're in an open space, going under a roof helps. if it is serious, it would be a good idea to call a helpline.
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