Panic attacks are defined as moments of brief but intense anxiety that can cause temporarily debilitating symptoms. You may feel your heart racing, begin to cry, hyperventilate, and even feel like you are going to die. Panic attacks can occur when faced with a distressing trigger but can also happen when you least expect it. That may mean it can happen in the middle of a presentation in front of others, on public transportation, or in a crowded room - and the experience sucks. Your nervous system is already heightened due to the nature of the panic attack and now your brain is also freaking out over how to manage this in public. I’ve been there myself, so let’s take a deep breath together and give you some strategies to help you cope with panic attacks in public.

Firstly, find a safe space. This could look like finding a quiet place to sit, going to the restroom, or sitting alone in a corner. Give yourself some room and privacy, to not feel even more overstimulated.
Try your best to regulate your breathing. I personally recommend the box breathing method, as it forces you to focus on the duration of each breath. You can visualize a box Repeat the cycle 4 times The steps are:

Inhale slowly, through your nose, for 4 seconds
Hold that same breath for 4 seconds
Exhale slowly, through your mouth, for 4 seconds
Relax for the remaining 4 seconds

You can also utilize grounding exercises such as focusing on one specific object, progressive muscle relaxation (an exercise where you tense and relax each muscle in your body), or the 5 Senses exercise. To do the 5 Senses exercise:

Identify 5 things you can see
Identify 4 things you can touch - and touch them!
Identify 3 things you can hear
Identify 2 things you can smell
Identify 1 thing you can taste

Practicing positive self-talk is also a comforting coping skill that you can use to help when experiencing a panic attack. Practice positive and encouraging statements such as: “I am safe; My feelings are valid; This feeling will pass.”
If you know ahead of time that you are prone to panic attacks, I also encourage you to keep certain sensory tools on you that may help during a public panic. Aromatherapy using eucalyptus and lavender have proven to be successful in soothing a panic, when accompanied with deep breathing. Eating sour candy such as Warheads, Lemonheads, or Sour Straws, provide a sensory distraction from anxious thoughts, and can be carried in a bag. A cold drink placed over your chest, behind your ears, or on your wrists can also soothe your nervous system when it’s activated.
Contact your support system and know that you are not alone. Reach out to a trusted loved one who can help provide you with support, empathy, and compassion.

Remember that you will be okay and that feelings are temporary. The panic will pass and you will be able to feel in control. Practice coping skills that will work for you and if you ever forget, keep a list in your phone of the things that work best for you!

Samantha Southard