Experiencing a panic attack in public can be scary (especially if it’s your first one), but knowing how to manage it can help you regain a sense of control.
Panic attacks often come on suddenly and bring on symptoms like a racing heart, shortness of breath, dizziness, or an impending sense of doom. If you feel one coming on, remind yourself that it’s temporary and you’re safe.
About 4.7% of American adults — roughly 12.2 million — experience panic attacks at some point in their lives. If you’re prone to panic attacks or have another type of anxiety disorder, Dr. Hadi Estakhri encourages you to visit Allied Psychiatry & Mental Health in Newport Beach, California. Panic attacks are a type of anxiety disorder that can be managed with treatment and lifestyle changes.
In the meantime, here are our top five tips for handling a panic attack in public.
One of the quickest ways to calm your body is through controlled breathing. Try the 4-7-8 technique: inhale deeply for four seconds, hold for seven seconds, and exhale slowly for eight seconds.
This breathing technique slows your heart rate and reduces anxiety symptoms. It also shifts you out of flight-or-fight mode (your sympathetic nervous system) and into a more relaxed state (your parasympathetic nervous symptom).
Using grounding techniques can redirect your focus away from fear. The 5-4-3-2-1 grounding method is simple, and you can do it in nearly any environment by identifying:
Other grounding techniques include cloud watching (outside or through a window), exploring textures (feel the texture of your clothes, for example), or focusing intensely on the sound of someone else’s voice.
All grounding techniques help root you in the moment. The 5-4-3-2-1 technique is especially beneficial because it helps engage all your senses and anchors you in reality.
If possible, move to a quieter or less crowded area. Sit down, lean against a wall, or even step outside for fresh air — these shifts in your environment can make a big difference. If you’re unable to leave your current situation, try closing your eyes for a moment and visualizing a calm place.
Finding a safe, quiet space removes external stressors, so your body and mind can calm down.
Remind yourself that the panic attack will pass. Repeat reassuring phrases like, “I’m safe,” “This feeling is temporary,” or “I’ve gotten through this before.” Acknowledging that your body is reacting to anxiety rather than actual danger can help ease the intensity of the attack.
Positive self-talk shifts your mindset. It gives you the chance to remind yourself that the panic attack is temporary and you’re in control.
If you’re with a friend or family member, let them know what’s happening. If you’re alone, consider calling someone who can offer reassurance. If you regularly experience panic attacks, you may want to have a trusted contact saved in your phone for quick support during a panic attack in public.
Talking to a friend helps because hearing a familiar, supportive voice provides reassurance and reduces feelings of isolation.
Panic attacks can feel frightening, but with the right techniques, you can regain control—even in public. That being said, these strategies can help you handle a panic attack in public, but if your panic attacks are frequent or interfere with your daily life, reach out to Dr. Estakhri. The right treatment can help the frequency of your attacks.
During your evaluation, Dr. Estakhir confirms the type of anxiety disorder you have — panic disorder can occur alongside other forms of anxiety — and assesses any coexisting conditions. He then recommends the right treatment plan for you.
Panic disorder is typically treated with anti-anxiety medications (such as SSRIs or benzodiazepines), psychotherapy (like cognitive-behavioral therapy), and lifestyle modifications such as stress management, regular exercise, and mindfulness techniques.
Most importantly, help for panic attacks is just a call or click away. Reach our team by calling our office at 949-945-0927, or book an appointment online anytime.
