Panic attacks can be highly staggering, especially when such occurrences take place in public. Coming with a spike of intense fear and activation of “Fight or Flight response”, these panic attacks bring physical symptoms such as rapid heart rate, shortness of breath, and dizziness, which can make you feel trapped and desperate for relief. When something like this happens in public, the situation becomes even more difficult as a lot of tools that we employ in the safety and sanctity of our house might not be readily accessible.

In this article, we will explore practical techniques to help you stop panic attacks in public. These techniques are designed in such a way that without using any tools or props, you shall be able to take control, and that too without the crowd around you knowing about the same. While each person’s experience may vary, these strategies are designed to provide support and empower you to navigate through panic attacks more easily. By understanding the nature of panic attacks and having a toolbox of techniques at your disposal, you can reclaim a sense of control and lead a more fulfilling life.

Realization of a Panic Attack

Panic attack symptoms

The first step towards dealing with a Panic Attack is to realize its symptoms and signs. Symptoms of a panic attack can vary from person to person, but they typically involve a sudden and intense onset of physical and emotional sensations. The common symptoms of a panic attack are as follows:

Physical Symptoms

  • Rapid heartbeat or palpitations
  • Chest pain or discomfort
  • Shortness of breath or feeling smothered
  • Sweating
  • Trembling or shaking
  • Feeling lightheaded or dizzy
  • Nausea or stomach distress
  • Chills or hot flashes
  • Tingling sensations or numbness in the body
  • A feeling of choking or tightness in the throat

Cognitive Symptoms

  • Intense fear or a sense of impending doom
  • Feeling detached from reality or a sense of unreality
  • Fear of losing control or going crazy
  • Feeling like you’re having a heart attack or dying
  • Racing or intrusive thoughts
  • Difficulty concentrating or focusing
  • Feeling overwhelmed or on edge
  • Heightened alertness or hypervigilance

Emotional Symptoms

  • Intense anxiety or panic
  • A feeling of terror or extreme fear
  • Irritability or restlessness
  • A strong desire to escape or flee the situation
  • Feeling emotionally drained or exhausted after the attack
  • Shame or embarrassment about the experience

With the symptoms of panic attacks known, here are a few techniques to stop panic attacks in public.

How to stop panic attacks in Public?

The best methods to stop panic attacks quickly involve various breathing exercises, acupressure methods and reflexology techniques. Here are 5 techniques, that combine breath, reflexology and tapping.

Chest Tapping and Grounding Breath

Chest tapping and grounding breath

    1. Close your eyes and take a deep breath.
    2. While exhaling, bring your focus to the present by lightly tapping the center of your chest with your fingertips.
    3. Continue tapping while taking slow, deep breaths.
    4. Perform Box Breathing by inhaling, holding, exhaling, and again holding for a count of four each.
    5. Repeat this breathing and tapping technique for several cycles or until you begin to feel calmer and more grounded.

Finger Hold and Conscious Breathing

Finger hold and conscious breathing

    1. Gently hold the middle joint of your index finger with the thumb and index finger of your opposite hand.
    2. Take a deep breath in, and as you exhale, release the hold on your finger.
    3. Visualize releasing tension and stress with each breath.
    4. Continue this finger-hold and breath exercise for a few minutes or until you feel a sense of relaxation

Third Eye Acupressure and Slow Breathing

Methods to cope with panic attack

    1. Take a deep breath: Inhale deeply through your nose, counting to four.
    2. While exhaling slowly, use your fingertips to apply gentle pressure between your eyebrows.
    3. Continue the slow exhalation as you release the pressure.
    4. Repeat this sequence several times, focusing on your breath and the pressure on the acupressure point.

Pressing Feet Ball with Conscious Breathing

Methods to cope with panic attack

    1. Place the thumb of one hand just below the ball of your foot in the center.
    2. Take a slow, deep breath in through your nose, hold for a moment, and exhale through your mouth.
    3. As you exhale, apply gentle pressure with your thumb. Release the pressure as you inhale.
    4. Repeat this process, coordinating your breath with the pressure on the reflexology point, for a few minutes or until you feel a sense of relief.

Heal Reflexology and Continuous Breathing

Methods to cope with panic attack

    1. Sit comfortably with your feet flat on the ground.
    2. Use your thumb or fingers to apply gentle pressure to the area just below the ball of your foot
    3. Take a slow, deep breath in through your nose, hold for a moment, and exhale through your mouth.
    4. Repeat this process, coordinating your breath with the pressure on the reflexology point, for a few minutes or until you feel a sense of relief.

So, remember and save up these techniques that can immensely help you or your loved ones in case of a panic attack in public.  Be safe, Be happy!

Also read : 7 Benefits of Breathwork On Your Body And Mind