Panic in public: what to do in the first five minutes

Heart jumps, vision tightens, the room tilts a little. I have felt that in a grocery line and on a bus. Panic loves public places because it thinks it must protect you right now. You are not broken. Your body is loud and confused.

Minute one: plant your feet. Both soles flat. Knees soft. Name five things you see. Blue sign. Tile floor. Someone’s red shoes. Two more. Say them quietly. This pulls you out of the swirl.

Minute two: breathe on a simple count. In for four, out for six. Longer exhale tells the system to settle. Do five rounds. If numbers feel fuzzy, match breath to footsteps as you stroll to a wall or window.

Minute three: drop your shoulders. Unclench your jaw. Press your tongue to the roof of your mouth, then let it rest. Place one hand on your chest, one on your belly. Feel the rise. Small cue, big shift.

Minute four: give your brain a sentence. “This is a surge. It will pass.” Say it again. Facts beat scary stories. Panic peaks, then fades. You have ridden waves before, maybe many times.

Minute five: choose a tiny next move. Sit if a chair is near. Step outside for air. Sip water. Send a one line text to a trusted person: “Having a wave. Taking five.” No extra plot needed.

If you can, adjust the scene. Stand near an exit. Face a window. Hold a cool bottle. These are anchors, not escapes. You are teaching your body that you can stay.

Later, jot a note about what helped. Patterns show up over time. A counselor can help you rehearse this plan and add tools like grounding objects or brief exposure practice.

You might feel shaky for a bit. That is normal. Walk slowly. Eat something simple. The win is not a perfect calm. The win is staying present enough to steer the next small choice.