4 Subtle Exercises to Calm Anxiety in Public

Published on September 20, 2022

Are you grappling with anxiety? Do you find yourself needing effective tools to handle anxiety when you're out in public or at work without drawing undue attention? The Anxiety and Depression Association of America reports that more than 40 million adults over the age of 18 in the United States suffer from anxiety disorders. If you are one of them, navigating daily life can be exceptionally challenging.

When anxiety strikes, the world around us can morph into a distressing funhouse, making the need for self-soothing techniques paramount. But how can you subtly calm an anxiety attack when you're in public?

Four exercises that can help when experiencing anxiety

1. Breath Work

At the onset of anxiety, focus solely on your breathing. Initiate slow, deep breaths – inhale for three counts, hold for three counts, and exhale for three counts. This deliberate breathing sends a signal to your body that there's no imminent threat, promoting a sense of calm.

2. Talk to Yourself

Remind yourself mentally that you're experiencing anxiety but underscore that you are not synonymous with that experience. While the feeling of something being wrong persists, affirm your actual safety and well-being. Establishing this mental separation from anxious thoughts helps create a sense of distance.

3. Visualize

Harness the power of visualization by conjuring a calming place or memory. Picture yourself in a serene environment – it could be your childhood bedroom, a favorite beach, or any peaceful setting. Immerse yourself fully in this mental imagery to evoke a calming effect.

4. Practice Listening Meditation

Embrace listening meditation to divert your focus from anxious thoughts. Tune in to ambient sounds around you, both inside and outside. Attend to subtle noises – buzzing lights, distant sounds, or immediate surroundings. Attentive listening necessitates mental presence, aiding in alleviating anxious mind chatter.

Practice and seek help

These exercises are crafted to provide practical tools for self-soothing during anxious moments, especially in public spaces. If anxiety significantly impacts your life, seeking professional support is advisable. Bozeman Counseling Center is here to explore treatment options and provide assistance on your journey to managing anxiety.

Feel free to reach out if you'd like to explore anxiety counseling options. We are here to help at Bozeman Counseling Center.