Getting Through a Panic Attack in Public: Practical Grounding Techniques That Help

A Gentle and Important Note Before You Begin

This article discusses some of the ways in which you may be able to ride out a panic attack.

Before getting into it though, please heed this warning, and read this article mindfully, and with caution as this note may be triggering for you. Please stop reading and come out of the document if you need to.

When a Panic Attack Strikes Without Warning

You’re out with friends, or you’re just walking down the street minding your own business, and suddenly, out of nowhere, you feel like the world is closing in on you. You want to run and hide somewhere, not be seen and not have to talk to anyone. You’re struggling to breathe, and you may even start to feel light-headed.

Or you’re in the middle of a conversation, and someone asks you something, something awful, something triggering, except they don’t know what they’ve asked you is awful or triggering. And you start to sweat, your breath quickens, and your throat dries up.

What Is Happening in That Moment?

You may be wondering what is happening to you. What is happening is that you’re probably having a panic attack. When you find yourself having a panic attack, especially one that’s in public, it can feel frightening and scary. You may even feel embarrassed.

On top of all of that, you may be starting to feel self-conscious, which of course exacerbates the panic attack symptoms.

What do you do when this happens? How do you come back to yourself and get out of this state of panic?

Firstly, know that you are not alone. Moments like those I have described above happen to other people too. They happen to me. You are certainly not alone.

“Firstly, know that you are not alone.”

Step One: Engage With Your Senses to Ground Yourself

When you feel like you’re losing control in public, or for that matter, anywhere, even at home in your own company, start to engage with your senses.

Notice What You Can See

What can you see around you? What objects are in your near vicinity? Focus in on these and internally name three objects. Do you see a red car? A table? A bench? Some yellow flowers? Your television?

Listen to What You Can Hear

Then, focus in on what you can hear. Can you hear traffic? What about other people’s voices in conversation? Is there birdsong in the distance that you can hear? Focus your hearing on the sounds that surround you, and name three of those sounds.

Feel What You Can Touch

Next, turn to touch. Is there anything nearby that you can touch? A lamppost perhaps? The chair if you’re sitting down at a table in a restaurant for example. How do your clothes feel? Or the bag that you’re carrying? Name three things that you can touch.

Notice What You Can Smell

Then, sense what you can smell. Food coming from a nearby diner, café or restaurant perhaps. The smells of the traffic maybe. Or the smell of freshly cut grass? How does your perfume or aftershave smell? Name three things that you can smell.

Bring Awareness to Taste

And finally, what does the inside of your mouth taste like? If you have a drink to hand, take a few small sips of that, and sense how that tastes in your mouth, even if you’re drinking plain water, still do this.

“Start to engage with your senses.”

Step Two: Regulate Your Breath

Then, allow your breathing to deepen. This may seem difficult at first, possibly very difficult.

Try to breathe in for a count of 3, and breathe out for a count of 3. Repeat this three times.

Then increase this to breathing in for a count of 4, and breathing out for a count of 4. Repeat this three times.

And then, increase this breath pattern, in for a count of 5, and breathe out for a count of 5. And repeat this three times.

If the panic attack refuses to go away, try to find somewhere quiet that you can go. Whether it’s a quiet spot nearby to go and sit, or the nearest restroom in which to get some privacy. And ride it out there.

Wherever you are, how ever you have chosen to see through the panic attack, know that you are not alone, and that this too, shall pass.

“Know that you are not alone, and that this too, shall pass.”

If Panic Attacks Are Happening Regularly

If you are experiencing panic attacks regularly, please seek professional help.

Make an appointment to see your local medical practitioner who can refer you to the appropriate specialist, or call your national mental health helpline, or a local mental health charity which can assist you.

Whatever you do, please let someone know what you are going through, reach out and get help. Please do not go through this alone.