Dealing with Panic Attacks Outside: Tips and Tricks

I started this app called Finch that is free (unless you want to pay for premium). It has a lot of awesome features: a little finch character that you name that you interact with and the app has an SOS/Emergency kit feature that lists a lot of the methods folks in this thread are mentioning (using senses, looking for colors). What’s nice about this is it helps ground you and help you feel like youre not alone. It’s helped me get through some serious panic attacks

I usually try to get to a private place like they said ^^^ if I can! If not! I just use self talk. I tell myself, we can’t do this here and we need to be calm right now. We can fall apart later, but right now we need to keep it together. I’m more afraid of making a fool of myself than a panic attack so most of the time it works and sometimes I can make it stop completely then. Making sure your feelings are rational and slowing down your thoughts is the best for me. But also if you’re outside and there’s a bunch of stimuli, you could try the 54321 grounding technique! Name 5 things you see, 4 things you can feel, 3 you can hear, 2 smells, and 1 taste. It puts you into your body and not just your head!

I usually tend to try to find a secluded area like a bathroom or a bench all by itself, and call someone I’m close to, for me that’s my husband. They usually help me to calm down, but if they’re not available, I focus on my breathing a lot, I usually do the 4 4s method, breathe in for 4 seconds, hold 4, breath out 4, hold 4, repeat