AMAA: Navigating anxiety in public
I was out grocery shopping with my partner and my anxiety crept up on me in a way I hadn’t been expecting. I wasn’t expecting it because I was genuinely having a good day.
We didn’t have trouble parking, my clothes felt a little uncomfortable but wasn’t too bad and when we got inside some music I like was playing on the radio.
But at some point, I felt my heart start to beat fast and my breathing was quite shallow, and I only noticed these changes because my hand was instinctively tapping on my chest as a way to try and reset myself.
I rounded a corner and found my partner down one of the aisles and for the first time in my life I shared with someone ‘I think I’m having an anxiety attack’
- Triple_A_Battery
Experiencing anxiety in public can be really overwhelming and confronting, so let’s open up the conversation about strategies that might help. This month we’re hearing from our very own Peer Worker from PeerChat, Triple_A_Battery, about their own experience with navigating anxiety in public. They’re looking forward to sharing with you, and would love to hear any questions you might have!
Hear from Triple_A_Battery
A bit about me
The name Triple A Battery comes from a big part of my unique lived experience with Autism, ADHD and Anxiety. Through my own mental health journey, I’ve found space where I feel comfortable with sharing that experience and using it to support others.
Let’s talk about it!
What are some questions you might have about anxiety in public? Chuck them in this form!
At our next event I’ll be sure to finish my story above with how I managed my anxiety this time, answer some of your questions and share some of my other strategies too.
In the meantime…
I would also love to hear your wins, what’s worked for you when you’ve felt anxious in a public setting?
Comments
Triple_A_Battery's responses to your questions
1. How do you face the people and places you had the public anxiety attack with/at after? Do you avoid them for a bit or continue seeing them? What will best prevent people viewing you as 'the person who broke down in public'?
In my past I have absolutely avoided places. I thought there was embarrassment or shame attached to myself experiencing my own mental health. That I was somehow impacting everyone around me. It took me a little while to work through it, to get to a point where I could not only give empathy towards others going through public experiences, but empathy towards myself. I have certainly become more compassionate towards others who struggle in public too and in turn work towards being more compassionate towards myself.
No one in this world will know you more innately than you. Regardless of what a stranger may think, you’re doing incredible in your journey to work through your anxiety/panic attack. And to return to the place it happened? Amazing! You’re still deserving of taking up space, of being in public and accessing the things you need and/or want. And it’s okay if it takes a few tries too.
2. Sometimes I'm unsure whether my anxieties/worries are actually worth worrying about. For example, this week I've started to notice my heart beating really quickly at random times (e.g., on the train, at the gym, trying to sleep, after just waking up), and I'm doubting whether it should be a concern, or if it's simply just my heart beating and I'm just super aware of it. I do know that all concerns are valid! But sometimes I find it hard to figure out if I really am worrying over nothing :')
I definitely understand that, sometimes it can be confusing or concerning like ‘I just sat down, why is my heart rate up all of a sudden?’ but sometimes it can be better to focus on a strategy that can help bring calmness and then look for the answer. For me that means a self-care activity. Wash my face, make a cup of tea, start to crochet. And as I start to work through that action I can reflect on my body and my mind. It could possibly be that when I sat down some yarn brush against my leg so I was set on edge, or it might be I forgot to call the doctor and it was my body telling me something, but if I focus on the ‘why’ straightaway sometimes I can get overwhelmed by it. Is there something you might give a try next time you notice you heart beat quicken?
Triple_A_Battery's story continued...
When I said this to my partner, I was concerned I was becoming frantic. They asked if I needed to leave, go for a walk outside but I couldn’t really give a response, instead I was pacing back and forth between isles, my hand drumming my chest faster and trying to figure out how to engage my other coping mechanisms which I didn’t have immediate access to.
My partner came over to give me pause, asked if it was okay to hold me (it was) and started following the 5 Senses Countdown strategy. This was the first time I had entrusted this strategy to someone to walk me through in case of an anxiety attack, but it still took me by surprise, and surprisingly still, it actually… worked?
Some strategies that can help with anxiety
The 5 senses countdown is something I myself use when I am experiencing what I describe as snow-balling (overwhelming thoughts) but I know can be challenging to do for myself sometimes.
5 Senses countdown
- 5 things I can see
- 4 things I can feel
- 3 things I can hear
- 2 things I can smell
- 1 thing I can taste
You may have seen or used this one or a variation for yourself. I found that this can help to pull me away from spiraling thoughts, ground me in my body and in the present, and set a pace for the moment. Though sometimes, I can’t do it for myself so this is where some of my other strategies come into play
Ice
For me, something I have noticed is that I can quickly become physically overheated when experiencing stress or symptoms of Anxiety. One solution I have found is applying ice to my wrists. The cool shock gets me out of my head, the ice itself helps to cool and regulate my system, having it melt is a distraction away from thoughts, and is often accessible both at home and in public (I almost always pick up a small cup of ice from a fast food place when feel my Anxiety become overwhelming, places like the airport or the supermarket).
If I can’t access ice, I will make my way to a bathroom and run cold water on my wrists until I feel more regulated and ready for my next steps
Thank you so much for opening up and sharing your experiences. I handle my anxiety in public by focusing on my breath and applying some pressure to my fingers and palms as a form of acupressure. It helps me stay grounded and manage my anxiety. I’m excited to hear more about your story and the strategies that have worked for you!😊
Triple_A_Battery's reply
@Gemz I love these strategies, I'm so glad you’ve been able to find something that works best for you. I have tried something like this before where I apply a squeeze/pressure to that spot between the thumb and my index finger, and have received a similar kind of soothing experience when using stimming items like infinite bubble wrap. Thank you so much for sharing, it’s wonderful to be able to learn from each other.
