5 Little Things To Try If Large Crowds Give You Anxiety

Girl at a festival
Nicky Idika

By Nicky Idika

Kick your panic attacks to the curb.

Everyone has their triggers. Whether it's social situations, large crowds, or public speaking, we all have moments when our minds and anxieties can get the best of us. 

Anxiety around crowds is a big one, so here are a few different ways you can manage panic in crowded places. 

Noise canceling earbuds are your friends. 

Sensory overload can contribute to panic attacks in public. If you know that you're going to be somewhere with lots of sounds and sights and smells, make sure you're armed with a pair of headphones, your listen-along meditations, and perhaps that podcast you've been obsessed with recently. 

Reddit anxiety answer

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Grounding yourself...

Visualize 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, and 1 thing you can taste. The point of this is to focus your mind against your growing anxiety and get control of your senses before they overwhelm you.  

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When on crowded public transportation...

If I feel a panic attack coming I look out the window and remind myself that I'm either X distance away from home and will be home soon or that I am X distance away from home and have to do XX activity before I can go home and be safe again. I don't have a good method, but it works for me.

Reddit user/LibraryNargle

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Keep your mind moving...

You've heard it before. The brain is the most powerful muscle in your body. So, when you find yourself going into panic mode, use your brain to hold the line. Personally, when I feel the panic setting in, I start doing math problems (mostly multiplying big numbers) in my mind.

The point is to interrupt the mental processes that lead to panic attacks. Going over your daily to-do list and visualizing the day ahead can help take yourself out of a stressful moment.


Use your notes and affirmations.

Use your notes to store and keep affirmations nearby. Sit down for 5-10 minutes and type out some clear affirming sentences that you can whip out in a time of need. When you're feeling that pressure in a tense environment consult your notes and try repeating them over and over again in your mind. 

Some examples:
I am safe and carefree in this environment. 
I can be calm and confident in my day-to-day life.
My mind is clear and I am focused and prepared for a productive day
I am in control. I am fearless. Nothing will hurt me here. 

Man looking at phone

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