How to Cope with Anxiety Attacks in Public Places

How to Cope with Anxiety Attacks in Public Places

Imagine this: you're standing in line at the grocery store, or maybe walking through a busy park, when suddenly your heart starts racing, your chest tightens, and a wave of fear washes over you. You're not in danger, but your brain is screaming otherwise. This is what an anxiety attack can feel like, and for many people, it can strike in the most public and inconvenient places.

Anxiety attacks, sometimes called panic attacks, can happen without warning. When they hit in public, it can feel like the world is closing in. But here’s the truth: you're not

alone, and you can get through it.

1. Focus on Your Breathing

One of the first things to do when an anxiety attack strikes is to control your breathing. Deep, slow breaths can help calm your nervous system. Try the 4-7-8 technique: inhale for 4 seconds, hold for 7, and exhale for 8. This signals to your body that it’s okay to relax.

2. Find a Grounding Technique

Grounding techniques help you anchor yourself to the present moment. One popular method is the 5-4-3-2-1 exercise:

• 5 things you can see

• 4 things you can touch

• 3 things you can hear

• 2 things you can smell

• 1 thing you can taste

This helps shift your focus from fear to reality.

3. Move to a Quiet Space

If you can, step away from the crowd. Find a bathroom, a bench, or even a quieter corner to collect yourself. Reducing the sensory input around you can make a big difference.

4. Remind Yourself: It Will Pass

Tell yourself out loud (or in your head): "This will pass. I am safe." Anxiety attacks can be scary, but they are temporary. A few calming words can help reframe your mindset and decrease panic.

5. Carry a Comfort Object

Whether it's a small stone, a fidget toy, or a calming essential oil roller, having something tactile on hand can be surprisingly effective. These little tools give your hands and mind something to focus on.

6. Talk to Someone You Trust

Call or text a friend. Let someone know what you're experiencing. Just having someone on the other end can help you feel less isolated.

Sobriety Helps Anxiety Too

If you're struggling with both anxiety and substance use, know that you're not alone. Many people turn to alcohol or drugs to cope with anxiety, but this often makes it worse in the long run. Substances can intensify panic symptoms and create a dangerous cycle.

That's why getting sober can be life-changing. At The Atlanta Center for Mental Health, individuals are met with compassion, expert care, and a plan that focuses on healing both the body and the mind. Anxiety and addiction often go hand-in-hand, but they don't have to control your life.

Life Is Too Short to Stay in Panic Mode

Anxiety can rob you of the simple joys in life—grabbing coffee with friends, going to a concert, or just enjoying a sunny afternoon. But with the right coping tools and support, you can reclaim those moments.

If you're also struggling with addiction or using substances to numb anxiety, don't wait. Life is short, and peace is possible.

If you or a loved one are struggling with mental health issues, please give us a call today at 833-479-0797.