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

The easiest way to deal with a panic attack anywhere would first to be able to identify the symptoms of a panic attack. Identifying the symptoms of a panic attack would then lead us to be aware of a coming attack, and in a public setting muching on something as a distraction from the attack would be a way to deal with it. As well as practicing on the breathing techniques :)

What helps me, is to take deep breaths. I face panic attacks even on my office having my coworkers all around me. What I do is to take deeps breaths and I carefully try to hide in the toilets where I stay till it all goes off. Because it will go off!

Of course! Take in a slow, deep breath through your nose while counting to five. The hand on the chest should stay still, while the one over your diaphragm should raise with your breath. This is how you know the breath is deep enough. When you reach the count of five, let the breath out slowly (through your nose) at the same rate. Concentrating on your hands and the counting will help focus you and calm you down. Continue these breaths until you feel relaxed. Relax your muscles. Find a comfortable position to sit in (or lie down). Close your eyes and begin to focus solely on your toes. Curl them under tightly for a count of five, squeezing the muscles together as hard as you can, then relax. Next, concentrate on your feet. Contract all of their muscles tightly for a count of five, then relax. Continue up your body, isolating each muscle group (calves, thighs, buttocks, stomach, chest, shoulders, neck, fingers, hands, and arms) all the way up to your face. By the time you contract and relax your face muscles, you should feel much more calm. You can do this anywhere! Hope it helps:)

Breathing is key. When you are having an attack, your breathing can turn erratic. A good thing to try is to cup your hands together, like you're holdimg water betweem your hands. Cover your nose with your cupped hands and breath slowly in to the count of five, hold it for five seconds, then release the breath slowly. Do this for about five minutes, and you should feel better.

You bring yourself to the present moment, you keep yourself calm. Breathe in for 7 seconds and out for 11. People can't see what is going on inside of your body.

Look at your surroundings, think of a joke, listen to your music, read a book, play a game on your phone, put up your hood to block people out, wear dark sunglasses that others can't see through, sit at the back whenever on public transport so you don't feel like you're the attention even when you're not, text a friend, call a friend, have a friend with you, have something in your pocket that's small and has meaning and hold it in your hand or maybe have a small stone in your pocket that you can fiddle about with, don't look at people directly. Here's some relaxation techniques: http://www.incaresurvivors.org.uk/resources/ICSSS-Anxiety-Flashbacks-and-Grounding-techniques.pdf I hope this helps.

First of all, if you are with someone you trust, let them know imideately so they are aware and can offer their support. No matter what you are doing, stop that, maybe look for somewhere to sit and take deep breaths. Remind yourself that you are having a panic attack and that it will be over soon, that everything will be alright, and just focus on your breathing, feel your body, it's your nexus to reality.

Panic attacks when you are out can be very scary but the same as any panic attack one thing is true, it ALWAYS passes. No matter how bad/ill you feel it will pass. To help you while the panic passes you can try deep breathing, breathing exercises like box breathing techniques can be used in public without anyone knowing what you are doing. Some people find it helpful to chew something and concentrate on the flavours and sensations of chewing to take their focus from the panic. I personally would remove myself from the situation or place where I was having the panic attack but then I would panic about having another attack in the same place or situation so leaving would make my anxiety worse so I started to change my thinking, instead of running I would stay there and let the panic pass, this helped me lose the fear that feeds anxiety and panic attacks. Another thing I used quite a lot was distraction, I would play a game on my phone or talk about something I was very interested in if with another person, this distracted my mind from the rising panic and stopped it reached a high level.

Try to seclude yourself from people who you don't trust. Focus on your breathing and try to calm your heart rate. Think about your happy place if you need to.

If possible, try to excuse yourself back to the car or somewhere more private, like a bathroom. Then just let it ride out before returning to what you were doing.