7 Quick and Easy Ways to Calm a Panic Attack in Public

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Panic attacks can strike at any time, and when they happen in public, they can be especially distressing. Here are 7 ways to calm a panic attack in public!

A panic attack is a sudden and intense episode of fear and anxiety.

During a panic attack, you may experience physical and emotional symptoms that can be overwhelming and frightening.

Symptoms of a panic attack may include a racing heart, sweating, trembling, shortness of breath, chest pain, dizziness, and a sense of impending doom.

Panic attacks are a common experience and can affect people of all ages and backgrounds.

However, they are more common in individuals who have a history of anxiety or mood disorders, as well as those who have experienced trauma or stressful life events.

The good news is that you can treat panic attacks and reframe those negative thought patterns that are causing them in the first place!

Here are 7 ways you can calm a panic attack in public!

7 Ways To Calm A Panic Attack In Public

1. Don’t deny it:

Denying that you are having a panic attack while you are experiencing one may not be a good idea, as it can lead to further distress and prolong/worsen the symptoms of the panic attack. Remember, a panic attack is your body trying to get your attention so denying it will only make it louder!

Instead, lovingly accept that you are having one then try one of the following tools!

2. The 5-4-3-2-1 grounding technique:

This technique involves focusing on your surroundings and using your senses to ground yourself in the present moment. Name 5 things you can see, 4 things you can touch, 3 things you can hear, 2 things you can smell, and 1 thing you can taste.

3. Progressive muscle relaxation:

Tense and relax your muscles, starting with your toes and working your way up to your head. This can help reduce physical tension and provide a calming distraction.

4. Counting backwards:

Count backwards from 100, focusing on each number and visualizing it in your mind. This can help distract your mind from the panic attack and provide a sense of control.

5. Humming:

Humming can help regulate your breathing and provide a calming distraction. Try humming a favorite song or even just a simple melody to yourself.

6. Use positive self-talk:

Remind yourself that panic attacks are temporary and that you have the tools to manage them. Tell yourself that you are strong and capable of getting through this.

7. Practice deep breathing:

Take slow, deep breaths to regulate your breathing and calm your body’s physical response to a panic attack. Try inhaling for 4 seconds, holding for 7 seconds, and exhaling for 8 seconds.