Anxiety really bad

[OllieB]

Long story short I had a version of a panic attack yesterday in a very public space I had to sit down for ten minutes with heaps of people walking by and honestly it was horrible and has left me feeling very emotional and physically drained. I'm just wondering what people do in this situation as I didn't feel safe at all but was unable to get away from people like in a bathroom or anything like that any advice for management especially when you are out alone?

[calmseeker]

Hi OllieB,

Warmest of welcomes to the forums. Sorry to hear you had this experience, I understand how uncomfortable public place anxiety attacks can be, after experiencing many myself.

I find it helpful in these situations to try and sit in the quietest possible place. Even in a busy location there will be a nook that's slightly quieter. If possible, you may need to excuse yourself to go to the bathroom although I hear you when you say you were unable to retreat to the bathroom in your situation. Either way, its necessary to try and regulate your breathing, in through the nose out through the mouth. Small sips of water helps. Remind yourself that the intense discomfort you're experiencing will pass - if you're at the crest of the 'wave' of anxiety it will subside shortly and its inevitable the panic will ease to a manageable level. Try and ground yourself by taking the focus off the panic feeling - I have a smooth stone in my bag which I run my thumbs over to soothe the anxious feelings - having mints handy is good also (something about the refreshing sensation of mint is helpful).

We often feel like we have a spotlight on us when experiencing panic in a public place but in reality, people just don't notice as much as we think they do. Out of the dozens of public panic attacks I have experienced only once did I get a reaction. An older lady next to me said "oh darling are you having a hot flash? They are awful aren't they." - she obviously thought I was going through menopause!

I hope you don't have to experience this scenario ever again OllieB, but if you do, rest assured that you're not alone and there are strategies you can put into place to manage them.

Kindest thoughts

CS 🙂

[Guest_4643]

Hi OllieB, welcome to the forums.

I'm so sorry to hear that you had a panic attack in public, it's horrible huh? But you don't need to be ashamed of it, it's alright to feel the way you do and to have panic attacks. I read a quote somewhere saying that breakdowns, etc. are not weak, they're a sign of being strong mentally and physically for too long, and it's OK to let your emotions out, in public or not. I understand how hard it must've been for you and you would've felt so embarrassed and wanted to run and hide. But these things happen, sometimes we can't control our emotions and what happens, such as panic attacks. It's common for a lot of people, it happens to me aswell.

I've heard that grounding is a good technique, this is how it works, wherever you are. Some call it the "5, 4, 3, 2, 1 Grounding Technique":

• Acknowledge 5 things you can see around you. Example: a pen, a tree, etc.
• Acknowledge 4 things you can touch around you. Example: your hair, a pillow, etc.
• Acknowledge 3 things you can hear. This can be things such as: your stomach rumbling, Birds chirping, etc.
• Acknowledge 2 things you can smell. Example: a candle, Eucalyptus trees, etc.
• Acknowledge 1 thing you can taste. This can work by eating something you like, such as chocolate, cake, etc.

I hope these suggestions help you, you can search a lot of other things to help with anxiety, panic attacks, and so forth on Google.

Best of luck and I hope I can support you, I'm always here and I care. Stay safe.

Tayla

[OllieB]

Thanks for the kind words and the new technique I hadn't heard of that and may try to apply it as these waves of emotion seem to be getting more frequent and more uncontrollable and unfortunately happen at the times we really don't want them to

[OllieB]

Thank you for the advice, sorry to hear you experience then aswell I tend to have them in places where I can slip away, but as they are getting more frequent I have been having them in more public places. I have tried a few grounding techniques, but never seem to be able to apply them properly in the midst of the overwhelming feelings I will give the King thing a go though thanks again ollieB

[OllieB]

Meant mint thing sorry

[Guest_4643]

Hey OllieB.

No worries at all, I'm glad I could help. There's heaps of things on Google for depression, anxiety, panic attacks, etc. that can help, just a Google search will do because there's heaps!

Fidget toy things can help, such as stress balls, I have a couple.

Take care, I hope you feel better.

Tayla

[Betternow]

Hi Ollie

You can see by the number of responses you have received how common your condition is experienced. I have had full blown panic attacks and mild ones, usually at an airport, or trapped in a big department store, on a plane, train or anywhere where escape is problematic.

You have received many suggestions and in my experience they all help to a lesser or greater extent, the effectiveness is very individual. Something I am working on at the moment (recommended by my psychiatrist) is to let the panic wash over me. Just sit with it and accept it. Don’t try and fight it. It’s like saying “well, here comes my old friend the panic stirrer. How are you today? How long do you want to sit with me? Yes, okay you can stay with me for a few minutes, I don’t mind, after all, we’re old friends”

I’m finding it helpful but of course don’t try anything unless you clear it with your therapist first.

[OllieB]

Thank you for your response sorry to hear you get them too. I start counselling tomorrow so hopefully we can talk through some of the suggestions here and find something that works. I'm glad to hear you have found something helpful.

thanks again

ollieB

[Guest_4643]

Hi Ollie and others, how are you?

Tayla