5 Tips for Navigating a Panic Attack in Public

There’s nothing good about panic attacks — they strike without warning and leave you feeling as if your world has been turned upside down. Worse still, they often hit you at the most inconvenient times, such as when you’re out in public.

You might find some comfort in the fact that anxiety disorders are the most common mental health issues among Americans and affect nearly 20% of adults. Drilling further down, about 11% of people in the United States experience a panic attack each year.

The team of healthcare providers here at Michigan Avenue Primary Care includes mental health experts who are no strangers to panic attack disorders. And it’s to them that we turn for some great strategies for navigating panic attacks in public.

1. Just breathe

Enough can’t be said about the power of deep breathing when you’re in the clutches of a panic attack, and it should be the first thing you concentrate on. Taking long, deep breaths can reset your parasympathetic nervous system, allowing you to enter a state known as rest and digest. This state is the opposite of the fight-or-flight response that accompanies a panic attack.

So, breathe in deeply to the count of four or five, hold your breath for five seconds, and then release the breath, drawing it out to seven or eight seconds. You can plug in your own counts, but the act of counting can also be soothing during a panic attack.

1. Use the 5 senses rule

When you have a panic attack, it’s not based in reality, so a great way to get out of the attack is to get back to reality. And a good way to do this is to engage all five of your senses by:

• 5 — Look at 5 things around you
• 4 — Listen for 4 different sounds
• 3 — Touch 3 different things
• 2 — Try to identify 2 different smells
• 1 — Notice and remember 1 taste in your mouth

By enlisting all of your senses with this 5-4-3-2-1 technique, you become more mindful and present, which can get you out of the panic attack.

1. Take sips of water

If you’re prone to panic attacks, it’s a very good idea to always carry a bottle of water with you. If an attack strikes, you can calm and center yourself by taking small sips of water.

1. Remember — a panic attack is temporary

We understand that when you’re in the throes of a panic attack, it can feel like you’re hopelessly lost and stuck. Please keep repeating to yourself that it will pass — most panic attacks last only minutes, and there is a release.

1. Get help

Panic attacks under any circumstances are tough, and if you’re having them with any regularity, it’s time to get help. While this tip isn’t exactly an on-the-spot strategy, it’s important that you carve out time to address your panic attacks in the future. 

As we mentioned, our team is well familiar with panic attack disorders, and we can get you on the right path toward improved mental health, making panic attacks a thing of the past. 

The first step is yours, and we invite you to contact us at our Chicago, Illinois, clinic, which is located in The Loop, to schedule an appointment. You can also visit our urgent care center during operating hours, Monday through Friday, 8 am to 4 pm.