Anxiety in Public?

[bigchompers]

I’ve been having really bad panic attacks and anxiety related issues for almost a week now. It’s been almost nonstop, but it’s getting better now (at least in the comfort of my room lol) anyways, I’ve noticed I tend to get very anxious and depersonalized/derealized when I’m out in public. I have social anxiety, but only when it’s trying to talk to people and make friends so this hasn’t been an issue until recently. When I get anxious in public, it seems as if the world slows down, my head spins like crazy, the music in a restaurant or shop is too much for me, and I can’t even focus or eat when I go out. I’m also shakey internally when i get anxious, which hasn’t been a problem until now. Does anyone have some tips or experience with this?

[kenster1]

hi when you feel like an attack is coming on just take deep breaths and prepare yourself for a few uncomfortable moments.i like to carry gum and water so I can distract how I feel.trying to think before we speak helps. or even talking a bit slower because I walk away from conversations thinking ggrrr did I really say that.

[Miniwheats]

I had what must have been agoraphobia for about 6 days last summer. Even when I looked out my window up at the trees everything started to sway. The moment I turned away and sat down in my living room it vanished. I thought I was totally screwed cause even riding as a passenger in the car with my husband brought swaying, shortness of breath, dizziness, pressure in my head, derealization, and feeling like the world was caving in on me. I had never in my life felt this way it was totally new to me. When I finally went back to work I sang the entire drive there and back and kept the windows open to cool the air. Did this for a week and then eventually just forgot about it cause I no longer felt scared. Walking outside in open spaces continued to give me dizziness and derealization but I forced myself to walk every night with my husband. It got to a point one night where I felt a panic attack coming on and I said to myself "wtf man! Nothing's gonna happen you're fine! I've got my husband with me, cell phone in hand, if I get dizzy I'll just sit down on the curb and breathe deeply what's the big deal?" and it subsided. I ventured alone one afternoon and within 5 minutes I felt the panic coming on again so I slowed my breathing, pulled out my phone and started reading old texts to distract me and it worked. The key is to slow your breathing (count of 4 out to empty your lungs, then 4 in, hold for 2, out for 4 and repeat) and recognize it's anxiety that is triggering all your symptoms and that they will pass momentarily. Don't stop what you're doing to analyze the situation - don't react at all just smile, stand tall and remember to breathe. Let the feelings pass don't react fearfully - it's fear that perpetuates your anxiety response and total disregard to your symptoms that cuts off the response. You need to practice breathing exercises every day so that you are prepared to do it when the panic strikes in public. Try Ryan Taylor's "Breathe" meditation on YouTube.

[Platesofmeat in reply to Miniwheats]

Excellent reply, you have summed up the anxiety and most effective natural way of dealing with it here 👍

[Platesofmeat]

The previous answers here are great.

If I may, I would recommend Hope and Help for your Nerves by Dr Claire Weekes it's a really cheap book and this lady was well advanced in her approach to anxiety and panic.

Some of the language is a bit dated because she wrote it initially in the 60s ( I think) but the advice and reassurance is sound.

Best wishes to you.

[LadyO4]

I have had bouts of social anxiety also - and much prefer to walk into a more calm quiet place as opposed to let's say a crowded mall or noisy restaurant.

Since the root cause of panic attacks and anxiety is fear, it's helpful to identify what makes you fearful and address that issue as part of some self therapy.

I've been doing some interesting research lately on what triggers the "fight-or-flight" response in a person, especially as an adult, and it's often connected to something that happened in the past that causes the onset of these emotions in the present.

There are so many self-help methods a person can use to help balance this out, but a major one is deep breathing, and getting as much oxygen to the brain as possible, which will also activate the Vagus nerve (part of the central nervous system) to let the parasympathetic nervous system bring you to relaxation.

It's not as complicated as it may sound, and being mentally prepared to walk into an uncomfortable surrounding until you get acclimated gives you a sense of control.

And I suppose the most obvious way to deal with these episodes is to do whatever you can to minimize going into places that you really don't have to, and spend time in places that let you be at peace with yourself. I hope some of this helps. Thanks for letting me share my thoughts.