Five Ways to Stop a Panic Attack in Public
You’re walking through the mall, confidently checking item after item off your shopping list. Things feel like they’re going great - until that all-too-familiar feeling starts creeping in.
Your hands start tingling, your heart starts beating faster, and breathing at a normal rate feels impossible.
Having a panic attack in public can feel even worse when you think about all the people around who could be watching you.
Here at KMA Therapy, we know that you don’t want your anxiety to hold you back. For over 14 years, we’ve helped our clients learn new and effective ways to manage their anxiety.
You can control your anxiety - it doesn’t have to control you.
After reading this article, you’ll know five ways to stop a panic attack in public.
5 Ways to Stop a Panic Attack
One of the worst feelings during a panic attack is the loss of control - you don’t know where the intense anxiety came from, and you don’t know how or when it will stop.
These five strategies can help you connect back to the present moment and regulate your body’s responces.
1. I Spy
Did you ever read “I Spy” or “Where’s Waldo?” books as a kid?
Not only can they be entertaining, but they can also give your brain something to focus on that isn’t your anxiety.
You’re probably not going to whip out a children’s picture book in the middle of a crowded shopping centre.
But looking for specific things in your surroundings can be a helpful - and subtle - way to get your mind out of a panic spiral.
Try looking for:
- Three things that are round
- Four things that are purple
- Five people wearing hats
Tip: It can be helpful to keep a list in your Notes app of things to look for during a panic attack - it’s one less thing to have to focus on in the moment.
2. Chill Out
The least helpful piece of advice you’ll ever hear during a panic attack is to “just calm down.”
Telling yourself to “chill out” won’t help either - but physically chilling your body will.
Find something cold, whether it’s a frozen treat or an icy drink.
If you don’t want to eat or drink anything, just touching something cold is enough - try taking a cold pop can and pressing it against your wrist.
The cool sensation will help activate your parasympathetic nervous system and signal to your body to relax.
3. Box Breaths
Breathing too much or too little during a panic attack can leave you feel lightheaded and make you feel even more anxious.
The “box breath” technique can help you regulate your breathing.
The four steps of the box breath technique are:
- Inhale for four seconds
- Hold it for four seconds
- Exhale for four seconds
- Wait four seconds before breathing in again
4. Magic Toolbox
A magic toolbox is something specific to you and your needs that you can carry with you - it hold different items you know work for you to help you get through a panic attack.
You might feel comforted by having something to fidget with or you might know that a super sour candy works to help you feel connected to your body.
Try including something to engage each of your five senses, like:
- Touch: A textured keychain or piece of fabric to touch
- Taste: A sweet or sour candy, a pack of gum, or mints
- Sight: A picture of someone you love, like a friend or a pet
- Smell: A perfume/cologne sample or a bottle of essential oils
- Sound: Headphones or airpods to listen to your favourite song
Tip: Put all of these items into a small bag in your pocket or your purse to keep them handy.
5. Repeat After Me
It’s easy for your mind to go blank during a panic attack, or for all your thoughts to focus on how scared you feel in your body.
Using affirmations or phrases to help comfort you can be helpful - to make you feel better and to stop yourself from perpetuating your anxiety attack by focusing on it.
In your head or out loud, try saying:
- I trust myself
- I am safe in my body
- This feeling will pass
- I will move past this moment
- I’ve been through this before and survived
Tip: This is another great time to take advantage of your Notes app - type out these affirmations, or other phrases that resonate with you, to read over during anxious moments.
Next Steps for Managing Anxiety
After reading this article, you know five new ways to manage a panic attack in public.
Here at KMA Therapy, we know that you’re capable of managing your anxiety. But you don’t have to do it alone.
If you’ve ever considered working with a therapist for anxiety, it can feel overwhelming to know where to start. Read How to Find a Therapist for Anxiety to learn how to make the process easier.
If you’re curious about anxiety therapy here at KMA, fill out our Registration Form - you can ask any questions you have about the therapy process in the “details” section, and our dedicated team will get back to you within 24 hours.
If you want to learn more about anxiety, we’ve chosen these articles for you:
- The Difference Between Anxiety and Anxiety Disorders
- What to Expect in Your First Therapy Appointment
- The 5 Best Types of Therapy for Anxiety
