6 Tips for Dealing With Anxiety in Public Places

It's tough to feel anxious, but it's even worse when these symptoms strike when you're out in public. Being around others seems to turn up the dial on your anxiety, amplifying it and making it even more distressing. Yikes! For example, people with panic disorder frequently fear having a panic attack when they're out in public, while those with social anxiety often fret that others will notice their anxious symptoms (which only makes that anxiety even worse).

Anxiety disorders, including panic disorder, are characterized by significant fear and nervousness, often accompanied by uncomfortable physical symptoms. The symptoms of panic disorder are often difficult to manage, and dealing with panic attacks and agoraphobia is even more challenging when you're in public.

At a Glance

Your anxiety about it may never fully go away, but you can learn to more effectively manage your symptoms in a way that will allow you to feel more safe and secure when facing public situations. Helpful strategies include:

Deep, slow breathing
Mindfulness
Social support
Visualization
Taking it slow
Professional treatments

By using these strategies, you can get a handle on feelings of anxiety, even when you are in public.

Practice Breathing

Woman managing panic disorder in public. — mmac72 / Getty Images

When symptoms begin to arise, your breathing is often the first change that occurs in your body. Shortness of breath and hyperventilation are some of the most common physical symptoms of panic and anxiety. However, experiencing accelerated breathing in public can make you feel more alarmed and potentially increase your feelings of anxiety.

Breathing exercises can help you slow your breath down, eliciting feelings of calm and relaxation. Deep breathing can also greatly help keep other symptoms from escalating, such as rapid heart rate or chest pain.

In order to be prepared to use this technique during a panic attack, it's important that you practice at times when you're not experiencing high anxiety.

For example, you may want to start your day off with a few minutes of deep breathing, use it to recharge in the afternoon, or practice this exercise in the evening to unwind from the day and prepare for a better night’s rest. By practicing, you'll be ready to use this technique when feelings of anxiety strike in public.

Focus on the Present Moment

During panic attacks, people often experience unpleasant thoughts and fear-based perceptions. When symptoms escalate, you may become afraid that you'll need immediate medical care; for example, you could be afraid that you're having a heart attack.

The more you focus on these negative thoughts, the more your fears and symptoms may intensify. You can become so afraid of your symptoms that you believe you're going to lose control, go insane, or even die. These distressing thoughts and symptoms are often amplified when experiencing a panic attack in public.

To gain control over these thoughts, you must first become aware of them. Mindfulness practices can help you learn to acknowledge your thoughts without letting them take over your emotions and behaviors.

By increasing your self-awareness, you can become better prepared to handle your symptoms in public.

Bring a Friend

Facing public situations alone can be anxiety-provoking. So, when you are going to be in a public situation that might trigger anxiety and panic attacks, it can be extremely beneficial to deal with it while accompanied by a trusted loved one. Through social support, you can feel more secure and relaxed in public.

Knowing that you're not alone can help you feel more confident and comfortable.

Prepare the person you're with by explaining your symptoms and fears to them. Come up with a game plan that can include recognizing your symptoms as they occur, utilizing coping strategies to get through a panic attack, and preparing to leave a place or situation if needed.

Visualize a Positive Outcome

If you dread being in public, you may have already made up your mind that the experience can only be negative. However, the way you feel in public may be influenced by your negative perceptions and predictions.

Visualization is a technique for overcoming limiting beliefs and increasing self-reliance in public.

Visualization involves closing your eyes and envisioning yourself in different circumstances. It can help you imagine what it would be like to successfully manage your anxiety when you are out in public. It's a bit like daydreaming, and this exercise allows you to tap into your senses and imagination to see yourself achieving positive outcomes.

For example, you may visualize yourself utilizing your coping techniques to face public situations feeling more relaxed and confident. By visualizing success, you may feel more ready to deal with your symptoms in public.

Take It Slow and Set Goals

If you have panic disorder with agoraphobia, you should take caution at rushing into feared situations. It's important to learn how to deal with your symptoms in public more confidently, but you also need to set a realistic goal for how long you want to be in a public situation.

Be sure to limit the time you're out, take it slow, and gradually work up to longer exposures.

A technique known as imaginal desensitization can be a helpful way to gradually overcome situations you've avoided. This self-help technique can help you unlearn fears and overcome situations that seem to trigger panic and anxiety.

By using visualization and other anxiety management techniques, imaginal desensitization allows you to gradually face and overcome fears associated with managing panic disorder in public.

Get Help With Agoraphobia

Panic disorder is currently diagnosed as occurring with or without agoraphobia, a separate condition that is characterized by an extreme fear of having a panic attack in public places or situations in which it would be difficult and/or embarrassing to flee.

If you have agoraphobia, you'll often develop extreme avoidance behaviors in which you sidestep many circumstances to feel safe. For example, you may avoid public transportation and crowds. In more severe cases, you can become homebound with agoraphobia.

If you believe agoraphobia is preventing you from feeling comfortable in public, it's important to seek professional help.

The sooner you begin an appropriate treatment plan, the quicker you will be able to manage your condition.

Takeaways

If you are worried about anxiety striking when you are in public situations, there are a number of strategies you can use to cope. Deep breathing, visualization, and social support can be very helpful for reigning in anxious symptoms in these types of situations.

However, it's important to remember that professional treatment is essential. If you are worried about your anxiety or struggle in public situations, be sure to talk to a doctor or therapist. Anxiety disorders are highly treatable and early intervention can help improve outcomes and protect your well-being.

7 Sources

Verywell Mind uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read our editorial process to learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.

American Psychiatric Association (APA). Diagnostic and Statistical Manual of Mental Disorders. 5th ed, text revision. Washington, D.C.; 2022.
Zaccaro A, Piarulli A, Laurino M, et al. How breath-control can change your life: A systematic review on psycho-physiological correlates of slow breathing. Front Hum Neurosci. 2018;12:353. doi:10.3389/fnhum.2018.00353
National Institute of Mental Health. Panic disorder: When fear overwhelms.
Hoge EA, Bui E, Marques L, et al. Randomized controlled trial of mindfulness meditation for generalized anxiety disorder: Effects on anxiety and stress reactivity. J Clin Psychiatry. 2013;74(8):786-792. doi:10.4088/JCP.12m08083
Roohafza HR, Afshar H, Keshteli AH, et al. What's the role of perceived social support and coping styles in depression and anxiety? J Res Med Sci. 2014;19(10):944-949.
Nguyen J, Brymer E. Nature-dased guided imagery as an intervention for state anxiety. Front Psychol. 2018;9:1858. doi:10.3389/fpsyg.2018.01858
Kaczkurkin AN, Foa EB. Cognitive-behavioral therapy for anxiety disorders: an update on the empirical evidence. Dialogues Clin Neurosci. 2015;17(3):337-346.

By Katharina Star, PhD
Katharina Star, PhD, is an expert on anxiety and panic disorder. Dr. Star is a professional counselor, and she is trained in creative art therapies and mindfulness.

See Our Editorial Process

Meet Our Review Board

Was this page helpful?

Thanks for your feedback!

What is your feedback?