If you suffer from an anxiety disorder, you’re far from alone. You are probably familiar with how difficult it can be to have an anxiety attack - but one of the worst places for this to occur is in public. When your mind is spinning, the last thing you need is to be surrounded by strangers as you try to calm yourself. Below are some strategies to help you cope with public anxiety in a subtle and manageable way:
Just breathe
Breath work is a great place to start when you feel any anxiety coming on. Start by focusing all of your attention on your breathing and try to take slow deep breaths. You can do this by inhaling for a count of 4, holding the breath for a count of 4, and then exhaling for another count of 4. Repeat this to help calm your system.
Talk to yourself
Use the voice of reason with yourself as a reminder that you are safe and not in harm’s way. Repeat these words over and over to remind yourself that all is well. Talking to yourself can help you calm down - especially if you are not with a trusted friend who might otherwise talk you down.
Visualize
When you start to feel anxious, try visualizing a scene that calms you. This might be your living room, a quiet beach, the basketball court, or your favourite park. Put yourself in that scene by carefully visualizing every detail including sounds and smells that might be in that space.
Listen
A great way to distract yourself from oncoming anxiety is to listen to your surroundings instead of your thoughts. Listen to every sound in your environment, and be sure to identify each one. To give these sounds your full attention, you can’t be thinking about anything else - and this helps you forget your worries and calm down.
Carry essential oils
Many people have success with using essential oils and aromatherapy to calm themselves in anxiety producing situations. Try to keep a small bottle of your favourite essential oil (lavender is great for calming) in your bag so that you can inhale the scent or rub the oil itself on your temples.
When anxiety strikes in public, it can be a terrifying experience, but you don’t have to let it control you. Try the above tips to help manage feelings of public anxiety, and book a session with our Victoria BC counsellors to discuss additional strategies that can help you manage your anxiety one day at a time.