By practicing, you’ll be ready to use this technique when feelings of anxiety strike in public.
Focus on the Present Moment
During panic attacks, people often experience unpleasant thoughts and fear-based perceptions.
The more you focus on these negative thoughts, the more your fears and symptoms may intensify.
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These distressing thoughts and symptoms are often amplified when experiencing a panic attack in public.
By increasing yourself-awareness, you could become better prepared to handle your symptoms in public.
Bring a Friend
Facing public situations alone can be anxiety-provoking.
Throughsocial support, you could feel more secure and relaxed in public.
Knowing that you’re not alone can help you feel more confident and comfortable.
Prepare the personyou’re with by explaining your symptoms and fears to them.
However, the way you feel in public may be influenced by your negative perceptions and predictions.
Visualizationis a technique for overcoming limiting beliefs and increasing self-reliance in public.
Visualization involves closing your eyes and envisioning yourself in different circumstances.
By visualizing success, you may feel more ready to deal with your symptoms in public.
If you have agoraphobia, you’ll often develop extremeavoidance behaviorsin which you sidestep many circumstances to feel safe.
For example, you may avoid public transportation andcrowds.
In more severe cases, you’re free to becomehomebound with agoraphobia.
The sooner you begin an appropriate treatment plan, the quicker you will be able to manage your condition.
However, it’s important to remember that professional treatment is essential.
Anxiety disorders are highly treatable and early intervention can help improve outcomes and protect your well-being.
American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders.
5th ed, text revision.
Washington, D.C.; 2022.
2018;12:353. doi:10.3389/fnhum.2018.00353
National Institute of Mental Health.Panic disorder: When fear overwhelms.
2014;19(10):944-949.
Nguyen J, Brymer E.Nature-dased guided imagery as an intervention for state anxiety.Front Psychol.
2015;17(3):337-346.
