Close
It’s tough to feel anxious, but it’s even worse when these symptoms strike when you’re out in public. Being around others seems to turn up the dial on your anxiety, amplifying it and making it even more distressing. Yikes! For example, people with panic disorder frequently fear having a panic attack when they’re out in public, while those withsocial anxietyoften fret that others will notice their anxious symptoms (which only makes that anxiety even worse).
At a GlanceYour anxiety about it may never fully go away, but you can learn to more effectively manage your symptoms in a way that will allow you to feel more safe and secure when facing public situations. Helpful strategies include:Deep, slow breathingMindfulnessSocial supportVisualizationTaking it slowProfessional treatmentsBy using these strategies, you can get a handle on feelings of anxiety, even when you are in public.
At a Glance
Your anxiety about it may never fully go away, but you can learn to more effectively manage your symptoms in a way that will allow you to feel more safe and secure when facing public situations. Helpful strategies include:Deep, slow breathingMindfulnessSocial supportVisualizationTaking it slowProfessional treatmentsBy using these strategies, you can get a handle on feelings of anxiety, even when you are in public.
Your anxiety about it may never fully go away, but you can learn to more effectively manage your symptoms in a way that will allow you to feel more safe and secure when facing public situations. Helpful strategies include:
By using these strategies, you can get a handle on feelings of anxiety, even when you are in public.
1Practice Breathingmmac72 / Getty ImagesWhen symptoms begin to arise, your breathing is often the first change that occurs in your body.Shortness of breathand hyperventilation are some of the most commonphysical symptoms of panic and anxiety.However, experiencing accelerated breathing in public can make you feel more alarmed and potentially increase your feelings of anxiety.Breathing exercisescan help you slow your breath down, eliciting feelings of calm and relaxation.Deep breathingcan also greatly help keep other symptoms from escalating, such as rapid heart rate or chest pain.In order to be prepared to use this technique during a panic attack, it’s important that you practice at times when you’re not experiencing high anxiety.For example, you may want to start your day off with a few minutes of deep breathing, use it to recharge in the afternoon, or practice this exercise in the evening to unwind from the day and prepare for a better night’s rest. By practicing, you’ll be ready to use this technique when feelings of anxiety strike in public.
1
Practice Breathingmmac72 / Getty ImagesWhen symptoms begin to arise, your breathing is often the first change that occurs in your body.Shortness of breathand hyperventilation are some of the most commonphysical symptoms of panic and anxiety.However, experiencing accelerated breathing in public can make you feel more alarmed and potentially increase your feelings of anxiety.Breathing exercisescan help you slow your breath down, eliciting feelings of calm and relaxation.Deep breathingcan also greatly help keep other symptoms from escalating, such as rapid heart rate or chest pain.In order to be prepared to use this technique during a panic attack, it’s important that you practice at times when you’re not experiencing high anxiety.For example, you may want to start your day off with a few minutes of deep breathing, use it to recharge in the afternoon, or practice this exercise in the evening to unwind from the day and prepare for a better night’s rest. By practicing, you’ll be ready to use this technique when feelings of anxiety strike in public.
Practice Breathing
mmac72 / Getty Images
When symptoms begin to arise, your breathing is often the first change that occurs in your body.Shortness of breathand hyperventilation are some of the most commonphysical symptoms of panic and anxiety.However, experiencing accelerated breathing in public can make you feel more alarmed and potentially increase your feelings of anxiety.
Breathing exercisescan help you slow your breath down, eliciting feelings of calm and relaxation.Deep breathingcan also greatly help keep other symptoms from escalating, such as rapid heart rate or chest pain.
In order to be prepared to use this technique during a panic attack, it’s important that you practice at times when you’re not experiencing high anxiety.
For example, you may want to start your day off with a few minutes of deep breathing, use it to recharge in the afternoon, or practice this exercise in the evening to unwind from the day and prepare for a better night’s rest. By practicing, you’ll be ready to use this technique when feelings of anxiety strike in public.
2Focus on the Present MomentDuring panic attacks, people often experience unpleasant thoughts and fear-based perceptions. When symptoms escalate, you may become afraid that you’ll need immediate medical care; for example, you could be afraid that you’re having a heart attack.The more you focus on these negative thoughts, the more your fears and symptoms may intensify. You can become so afraid of your symptoms that you believe you’re going to lose control,go insane, or even die. These distressing thoughts and symptoms are often amplified when experiencing a panic attack in public.To gain control over these thoughts, you must first become aware of them.Mindfulnesspractices can help you learn to acknowledge your thoughts without letting them take over your emotions and behaviors.By increasing yourself-awareness, you can become better prepared to handle your symptoms in public.What to Know About Mindfulness Meditation
2
Focus on the Present MomentDuring panic attacks, people often experience unpleasant thoughts and fear-based perceptions. When symptoms escalate, you may become afraid that you’ll need immediate medical care; for example, you could be afraid that you’re having a heart attack.The more you focus on these negative thoughts, the more your fears and symptoms may intensify. You can become so afraid of your symptoms that you believe you’re going to lose control,go insane, or even die. These distressing thoughts and symptoms are often amplified when experiencing a panic attack in public.To gain control over these thoughts, you must first become aware of them.Mindfulnesspractices can help you learn to acknowledge your thoughts without letting them take over your emotions and behaviors.By increasing yourself-awareness, you can become better prepared to handle your symptoms in public.What to Know About Mindfulness Meditation
Focus on the Present Moment
During panic attacks, people often experience unpleasant thoughts and fear-based perceptions. When symptoms escalate, you may become afraid that you’ll need immediate medical care; for example, you could be afraid that you’re having a heart attack.
The more you focus on these negative thoughts, the more your fears and symptoms may intensify. You can become so afraid of your symptoms that you believe you’re going to lose control,go insane, or even die. These distressing thoughts and symptoms are often amplified when experiencing a panic attack in public.
To gain control over these thoughts, you must first become aware of them.Mindfulnesspractices can help you learn to acknowledge your thoughts without letting them take over your emotions and behaviors.
By increasing yourself-awareness, you can become better prepared to handle your symptoms in public.
What to Know About Mindfulness Meditation
3
Bring a Friend
Knowing that you’re not alone can help you feel more confident and comfortable.
4
Visualize a Positive Outcome
Visualizationis a technique for overcoming limiting beliefs and increasing self-reliance in public.
Visualization involves closing your eyes and envisioning yourself in different circumstances. It can help you imagine what it would be like to successfully manage your anxiety when you are out in public. It’s a bit likedaydreaming, and this exercise allows you to tap into your senses and imagination to see yourself achieving positive outcomes.
For example, you may visualize yourself utilizing your coping techniques to face public situations feeling more relaxed and confident. By visualizing success, you may feel more ready to deal with your symptoms in public.
5Take It Slow and Set GoalsIf you have panic disorder with agoraphobia, you should take caution at rushing into feared situations. It’s important to learn how to deal with your symptoms in public more confidently, but you also need to set a realistic goal for how long you want to be in a public situation.Be sure to limit the time you’re out, take it slow, and gradually work up to longer exposures.A technique known asimaginal desensitizationcan be a helpful way to gradually overcome situations you’ve avoided.This self-help technique can help you unlearn fears and overcome situations that seem to trigger panic and anxiety.By using visualization and otheranxiety management techniques, imaginal desensitization allows you to gradually face and overcome fears associated with managing panic disorder in public.
5
Take It Slow and Set GoalsIf you have panic disorder with agoraphobia, you should take caution at rushing into feared situations. It’s important to learn how to deal with your symptoms in public more confidently, but you also need to set a realistic goal for how long you want to be in a public situation.Be sure to limit the time you’re out, take it slow, and gradually work up to longer exposures.A technique known asimaginal desensitizationcan be a helpful way to gradually overcome situations you’ve avoided.This self-help technique can help you unlearn fears and overcome situations that seem to trigger panic and anxiety.By using visualization and otheranxiety management techniques, imaginal desensitization allows you to gradually face and overcome fears associated with managing panic disorder in public.
Take It Slow and Set Goals
If you have panic disorder with agoraphobia, you should take caution at rushing into feared situations. It’s important to learn how to deal with your symptoms in public more confidently, but you also need to set a realistic goal for how long you want to be in a public situation.
Be sure to limit the time you’re out, take it slow, and gradually work up to longer exposures.
A technique known asimaginal desensitizationcan be a helpful way to gradually overcome situations you’ve avoided.This self-help technique can help you unlearn fears and overcome situations that seem to trigger panic and anxiety.
By using visualization and otheranxiety management techniques, imaginal desensitization allows you to gradually face and overcome fears associated with managing panic disorder in public.
6
Get Help With Agoraphobia
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 can becomehomebound with agoraphobia.
If you believe agoraphobia is preventing you from feeling comfortable in public, it’s important to seek professional help.
The sooner you begin an appropriate treatment plan, the quicker you will be able to manage your condition.
Find Support From an Online Anxiety Support Group
TakeawaysIf you are worried about anxiety striking when you are in public situations, there are a number of strategies you can use to cope. Deep breathing, visualization, and social support can be very helpful for reigning in anxious symptoms in these types of situations.However, it’s important to remember that professional treatment is essential. If you are worried about your anxiety or struggle in public situations, be sure to talk to a doctor or therapist. Anxiety disorders are highly treatable and early intervention can help improve outcomes and protect your well-being.How the 3-3-3 Rule for Anxiety Can Calm Your Mind
Takeaways
If you are worried about anxiety striking when you are in public situations, there are a number of strategies you can use to cope. Deep breathing, visualization, and social support can be very helpful for reigning in anxious symptoms in these types of situations.
However, it’s important to remember that professional treatment is essential. If you are worried about your anxiety or struggle in public situations, be sure to talk to a doctor or therapist. Anxiety disorders are highly treatable and early intervention can help improve outcomes and protect your well-being.
How the 3-3-3 Rule for Anxiety Can Calm Your Mind
7 SourcesVerywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353National Institute of Mental Health.Panic disorder: When fear overwhelms.Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083Roohafza HR, Afshar H, Keshteli AH, et al.What’s the role of perceived social support and coping styles in depression and anxiety?J Res Med Sci. 2014;19(10):944-949.Nguyen J, Brymer E.Nature-dased guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337-346.
7 Sources
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353National Institute of Mental Health.Panic disorder: When fear overwhelms.Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083Roohafza HR, Afshar H, Keshteli AH, et al.What’s the role of perceived social support and coping styles in depression and anxiety?J Res Med Sci. 2014;19(10):944-949.Nguyen J, Brymer E.Nature-dased guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337-346.
Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353National Institute of Mental Health.Panic disorder: When fear overwhelms.Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083Roohafza HR, Afshar H, Keshteli AH, et al.What’s the role of perceived social support and coping styles in depression and anxiety?J Res Med Sci. 2014;19(10):944-949.Nguyen J, Brymer E.Nature-dased guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337-346.
American Psychiatric Association (APA).Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.
Zaccaro A, Piarulli A, Laurino M, et al.How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing.Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353
National Institute of Mental Health.Panic disorder: When fear overwhelms.
Hoge EA, Bui E, Marques L, et al.Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity.J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083
Roohafza HR, Afshar H, Keshteli AH, et al.What’s the role of perceived social support and coping styles in depression and anxiety?J Res Med Sci. 2014;19(10):944-949.
Nguyen J, Brymer E.Nature-dased guided imagery as an intervention for state anxiety.Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858
Kaczkurkin AN, Foa EB.Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence.Dialogues Clin Neurosci. 2015;17(3):337-346.
Meet Our Review Board
Share Feedback
Was this page helpful?Thanks for your feedback!What is your feedback?HelpfulReport an ErrorOtherSubmit
Was this page helpful?
Thanks for your feedback!
What is your feedback?HelpfulReport an ErrorOtherSubmit
What is your feedback?
