Coping with panic and anxiety in public

Let’s face it; no matter where you are, feeling panicked and anxious isn’t anyone’s idea of a good time. However, if given the choice, we’re fairly sure that most people would choose tackling these feelings in the comfort of their own home, rather than the cereal aisle or the office.  

The problem is, panic and anxiety don’t tend to send a memo before they drop by; they’re much more likely to spring up on you, unannounced. Facing these feelings in public can add pressure that you just don’t need when you’re spiraling. You might worry if people are looking at you or judging your behaviour.  

It’s important to remember that feeling anxious and panicked is part of the human experience and it happens to all of us from time-to-time. You can’t help how you’re feeling and there’s nothing to be ashamed of. The good news is, there are things you can do to manage the situation if these feelings strike. Here’s some info we think could be useful.

What’s the difference between panic and anxiety?

• Anxiety is a general feeling of unease, worry, nervousness or a fear that something bad is going to happen.

• Panic is a sudden sensation of fear or discomfort that peaks quickly.  

What’s the difference between a panic attack and anxiety attack?

Panic attacks and anxiety attacks often get mixed up, but there are some important differences between the two. We’ve broken it down for you…

Anxiety attacks are a build-up of anxious feelings; we tend to have them when we’ve felt anxious, stressed, worried or fearful for a long time. They tend to be triggered by something, and sometimes, they can go on for days.  

You might be having an anxiety attack if…

• You have a looming sense of danger, panic or doom

• You feel like you can’t stop worrying, or bad things will happen if you stop worrying

• You feel like the world is speeding up or slowing down

• You feel tense, nervous and unable to relax

• You’re worrying about not being able to stop worrying

• You feel like you’re losing touch with reality

• You have shallow or rapid breathing

• Your heartbeat is thumping or irregular

• You feel nervous, restless or tense

• You feel sick or dizzy

• You have pins and needles

• You are sweating and having hot flashes

Panic attacks are a sudden surge of fear. They tend to be shorter than anxiety attacks, lasting between 5 to 20 minutes, with the peak of the panic at 10 minutes. They can be triggered by something or they can seem to come out of the blue. If you struggle with panic attacks repeatedly, this can be a sign of panic disorder.

You might be having a panic attack if…

• You have intense feelings of fear or terror

• You feel like you’re going to die

• You feel like you’ve lost control

• You feel a smothering sensation

• You feel disconnected from your body, mind and surroundings

• You have a racing heart

• You have chest pains

• You’re struggling to catch your breath

• You are trembling or shaking

• Your temperature is changing from hot to cold

• You feel sick

• You feel faint  

How to manage panic and anxiety in public

• Talk yourself through it

Panic attacks can be really scary and stressful, but these feelings are your body’s response to an adrenaline rush, not a sign that there’s actually something wrong with you. With anxiety, it’s likely that your worries have been blown out of proportion and that ‘worst case scenario’ you’re worrying about won’t actually happen.

When you’re in the throes of an anxiety or panic attack, speak to yourself as kindly as you can, remind yourself that you’re going to be okay and that these feelings aren’t going to last or hurt you.  

• Stay in the present  

Grounding techniques can help you to stay in the present, which can help your brain to realise that you’re not in any real danger, and focus on what is happening, not what might happen. You could try tapping into your five senses; thinking about what you can hear, smell, feel, taste and see and naming them all.

• Use breathing techniques

Breathing is a really powerful tool when you’re panicking. It can help you to calm down and feel more in control of your body. If you’re in public, you might want to find a quieter place where you can take yourself off and breathe without worrying that anyone’s watching.

Try breathing in slowly and deeply through your nose, then breathe out slowly and deeply through your mouth. It can be helpful to count from one to five as you take each breath.  

• Look after yourself afterwards

Having a panic or anxiety attack in public can be really stressful and uncomfortable, so when you get home, make sure that you’re extra kind to yourself. Give yourself the space and time to rest and recharge your batteries. You might want to have a bath and an early night, watch a TV show under a weighted blanket, or call a friend and talk through what happened.

• Get professional help  

There’s no question that panic attacks and anxiety can be debilitating to live with, but there are ways that you can manage the symptoms. Cognitive behavioural therapy (CBT) can help you to identify what’s behind the way you’re feeling and give you tools and techniques to help you cope.

Vicky, a therapist at ieso says…

“The techniques mentioned above—such as grounding, breathing exercises, and working on your internal dialogue—can be incredibly helpful in managing a panic or anxiety attack, especially in public settings. However, if you're looking to reduce the frequency of these attacks and gain greater long-term control, I strongly encourage you to consider talking therapies.

Cognitive Behavioural Therapy (CBT), in particular, has proven to be highly effective in helping individuals overcome panic and anxiety. It’s not an instant fix and does require commitment and persistence, but I’ve seen many clients achieve excellent results and regain a strong sense of control over their lives.”

At ieso, we offered typed CBT, where patient and therapist can ‘speak’ to each other by sending messages back and forward via our secure online platform. If you prefer video calls, we also offer this option in some areas. Our service is flexible, confidential and non-judgemental. Find out more about how to get started here.

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