If you have panic attacks several times a month and they have become a part of your life, you are probably worried about what to do if you have a panic attack in a social setting? Do you need to get home quickly? Or is there a better way? How can you manage your panic attacks in social spaces without fear and without any problems and get through these attacks safely? In this article, we answer these questions by examining the advice of Dr. Kristin Bianchi, a psychologist at the Center for Anxiety and Behavioral Change in Maryland. be with us.
Panic attacks have been a part of my life for years. I usually get it two to three times a month on average. Of course, there have been months without it. Panic attacks usually happen to me at home. When it starts at home, I know that if I have to, I have access to my coping strategies, such as lavender oil, a heavy blanket, and meditation. If I have a panic attack at home, my heart rate will drop within a few minutes and my breathing will return to normal. But panic attacks in social settings are a different story. Having a panic attack in a social setting can be scary.
Dr. Binci believes that panic attacks in social environments can have their own challenges. “Having a panic attack in a social setting causes more anxiety for a person than it does at home,” he says. “Because there is more access to relaxing activities and people at home than when there is an attack in a social setting.” “In addition, people can experience panic attacks privately when they are at home,” says Dr. Binci. “And the fear of others noticing their distress and asking themselves what the problem is.”
While experiencing these attacks, in addition to feeling unprepared, I had to deal with the shame and humiliation of having a panic attack among strangers. And I do not seem to be alone in this problem. Shame and embarrassment can be a major part of experiencing a panic attack in a social setting. Dr. Binci explains that his clients are afraid of “attracting the attention of others and making a fuss” while experiencing panic attacks in the social environment. They often worry that others will think they are “crazy or unbalanced.”
But Dr. Binci emphasizes: “It should be borne in mind that the symptoms of a panic attack may not be recognizable to others at all. Other cases in which your anxiety symptoms may be more pronounced do not mean that they are quick to conclude that you have a panic attack. “Observers may simply assume that you are ill or upset and have had a bad day.”
Now let’s see what to do if you have a panic attack in social media
Here are five tips from Dr. Binci to help you survive a panic attack:
1. Keep a “soothing package” in your bag or car
If you know you may have a panic attack outside your home, prepare yourself with a small, portable package. Include things in this package that will help you breathe more slowly and stay in touch with the present, for example:
- Polished stones
- Essential oils
- Bracelet, necklace, rosary or anything with rosary beads to touch
- A small bubble container
- The sentences you wrote on the note sheet to manage the panic attack
- Coloring book
2. Get to a safe place
A panic attack can cause the body to feel paralyzed. So it may be difficult to get out of the crowd or get to a safe place. When an attack occurs, try to move your body and find a place that is relatively quieter and less stimulating than a large gathering place.
“It may be necessary to go out to do this, because there is more free space and fresh air,” explains Bianchi. “If you are at work, go to an empty room, go to an empty queue when using public transport, or if it is not possible to find more silence in any of these places, listen to headphones that neutralize outside noise.”
When you are in a fresh space or listening to noise-canceling headphones, breathe slowly and deeply and use other methods of tolerating panic attacks.
3. Tell me if you need help
Your panic attack may be so severe that you can not control it alone. If you are single, there is nothing wrong with asking for help from someone close to you.
“No prescription can be made to ask for help in these situations,” says Dr. Binci. Because ordinary people on the street probably do not know what to do to help someone who has panicked. “So it would be useful if you could write down what you might need during the attack and carry it with you before the attack.”
This way, when you ask a stranger for help in a panic attack, you can use this list to help your memory. Dr. Binci adds that when asking for help, it will be most helpful if you state directly that you have a panic attack and need help. Next, tell us exactly what kind of help you need, such as borrowing a phone, taking a taxi, or getting the address of the nearest health center.
If you are asking for help from a stranger, be sure to do so in a safe and secure place in front of others.
4. Calm down, as if you are at home
If you have a panic attack in the social environment, go for your usual tolerance mechanism. Dr. Binci points out some of the most helpful solutions:
- Slow down your breathing rhythm. (You can use mobile apps designed to relax)
- Breathe through the diaphragm.
- Focus on the present moment.
- Slowly repeat the sentences you have prepared for tolerating a panic attack.
5. Stay where you are
Finally, Dr. Binci does not agree that you should go straight home when you have a panic attack in a social setting. Instead, he encourages his clients to stay where they are and use the available self-care methods. These methods can include the following:
- Drink a soothing drink, cold or hot
- Eat a snack to supply blood sugar
- Walking with peace of mind
- Finding a support person
- Reading or drawing
Using these tricks can take power away from panic attacks in social settings. A panic attack in a social setting can be scary, especially if you are alone and unprepared. However, knowing the tricks of directing these attacks, depending on the probability of its occurrence and location, can mean depriving the panic attack of its power in social settings.