How can I deal with a panic attack when I am out?

Hey there! As unfortunate as this question is, it does not take away the fact that it is indeed a very good question. Panic attacks are basically an overwhelming feeling of anxiety and fear (give or take). First things first... Did you guess "Figure out where this feeling is emerging from"?... ehh close but not quite. First thing is to get along, as quickly as possible. If getting somewhere private is extremely difficult (and I do mean EXTREMELY difficult) then you are out of luck! No, I'm joking! Sorry unique sense of humor lol! Anyhoo, If you can't get alone, I suggest asking to be excused right then and there! Take a moment to collect yourself (and your breath). Go to a nice calm place in your head. If you don't have one, GET ONE! Don't worry about how long it's taking you, don't worry about who's around, don't worry about how you look. At that particular moment in time, the ONLY person you should be worrying about is YOU! Even if you have loved ones! You can't care about others when you're trying to slow your heart rate down and gain back control over your body! Hope this helps!

I usually use distraction methods such as listening to music or making a phone call to a friend it always calms me down.

Bring a stress ball with you where ever you go. place it in a bad or your pocket. use it when you feel like you're having a panic attack. it works for me.

When you are out and having a panic attack there are a few different things you can do. You can practice your breathing. For some practicing breathing can help calm you when you are in the state of panic. You can try to increase your awareness on what is causing you to panic it may help that you are aware of it when you are out and it could help to calm you down. Visualize a positive outcome. when you are out and panicking you can try to visualize positive ideas and it can help when you are in a public place. Try to take it slow you can take it slow and it may help you get out of the panic attack this could also help if you begin to establish some goals for yourself. I know of a lot of other ways to deal with them when out

Find a public bench or other sitting areas immediately and sit down with head bent and stare at the floor while controlling the emotion.

Best way I know to deal with a panic attack when you are out is to find a secluded place where you can take some deep breaths. You should focus on each deep breath until your breathing rhythm goes to a normal rate. Remind yourself that everything is okay, will be okay, and you are in control of the situation. Go back to the area that you were experiencing the panic attack when you feel comfortable and ready to. Make sure you think of a plan for how you will react and be within this environment so you can prepare yourself beforehand.

Find a quiet place if possible, close your eyes, breathe deeply and, if you think it will work for you, count your breaths from 1-10 and back again. Try and sort in your mind what has bothered you to such an extent, and make a mental list of what can be done to remedy the situation. Always remember that your health is your priority, and you should put yourself first.

Bring yourself back to reality by reminding yourself of the real things going on around you. You may feel out of control during a panic attack, and letting yourself know of things that can be in your control or that you know of can help calm you down

I use mindfulness-based breathing to get me through panic attacks. I focus solely on my breath without attempting to modify it. I just pay attention to it as it comes in and goes out. This is usually effective but if not I'll sing a song in my head to distract myself.

Panic attacks can be very tough to cope with. There are a few discrete things you can try to help manage your panic when you're out and about. If you can find a quiet place. You can try is to focus on your breath as you breathe in for a count of four, hold for a count of two and then breathe out for a count of four. Another option to try is to focus all of your attention on something such as counting how many colours you can see. Slowing your breathing and calming your mind will hopefully help you to manage your panic attacks easier.