Anxiety disorders, including panic disorder, are characterized by extreme fear and nervousness. The symptoms of panic disorder are often difficult to manage, and dealing with panic attacks and agoraphoia is even more challenging when you’re in public.. Your anxiety about it may never go away, but you can learn to more effectively manage your symptoms in a way that will allow you to feel more safe and secure when facing public situations.

1 ) Visualize a Positive Outcome

If you dread being in public, you may have already made up your mind that the experience can only be negative. However, the way you feel in public may be influenced by your negative perceptions and predictions.

Visualization is a technique you can use to overcome these limiting beliefs and increase your self-reliance while being in public .

How to Perform Visualization

Visualization involves closing your eyes and envisioning yourself in different circumstances.

The first thing you need to do is start your visualization relaxation strategy is to decide where your most relaxing place is. It should be a place that has no association with stress – someplace clean, visually attractive, and relaxing to the senses.

For many people, this is a beach that they’ve encountered in the past. But it could be anywhere – your favorite park, your cleanest room, a spot you noticed on a vacation. It doesn’t have to be a real place either .

Three very important benefits of visualization –

  • It activates your creative subconscious .
  • It programs your brain .
  • It builds your internal motivation

2 ) Breathing Exercise

Shortness of breath,is one of the most common physical symptoms of panic and anxiety. But experiencing accelerated breathing in public can make you feel alarmed and potentially increase your feelings of anxiety.

Breathing exercises can help you to slow your breath down, eliciting feelings of calm and relaxation. Deep breathing can also greatly help keep other symptoms from escalating, such as rapid heart rate or chest pain.

But in order to be prepared to use this technique during a panic attack, it’s important that you practice at times when you’re not experiencing high anxiety. For example, few minutes every day .

Breathing exercise benefits –

  1. Breathing Releases Tension .
  2. Breathing Relaxes the Mind/Body and Brings Clarity .
  3. Breathing Relieves Pain.
  4. Proper Breathing assists in Weight Control.
  5. Breathing Improves the Nervous System .

3 ) Take It Slow and Set Goals

confidently deal with your symptoms in public, set a realistic goal for how long you want to be in a public situation. Be sure to limit the time you’re out, take it slow, and gradually work up to longer exposures.

Short-Term Goals for Anxiety Disorders

While short-term treatment for anxiety does include taking benzodiazepines at the onset of a panic attack, it is important that the patient establish short-term goals to help her start to gain independence over what can be a debilitating condition. Short-term goals can include setting specific tasks to complete in a short period of time, such as going grocery shopping, or looking for a job that will help the patient gain independence, said Dr. Gary Lawson, a psychologist with a private practice in La Jolla, Calif. and author of the book “Alcoholism and the Family.”
“It’s important for someone suffering from anxiety to establish short-term goals for relief, including any type of exercise, taking courses that teach techniques for relaxing, meditating and breathing, like yoga, or writing lists of simple tasks to complete,” Dr. Lawson said. “It’s also important to learn to recognize when you feel a panic attack coming on, and to use the tools you’ve learned-breathing, trying to relax every muscle in your body, or even recognizing anxiety as something tangible that you can imagine leaving your body.”

Long-Term Goals for Anxiety Disorders

As hard as it may seem to someone suffering from anxiety, especially when it is derived from post-traumatic stress, it is critical that the patient revisit the site where the trauma occurred, or to discuss the source of his anxiety in detail during a therapy session, Dr. Lawson said.
“This is necessary in order to get past any phobias the patient may have that impair their ability to live a normal, stress-free life,” he said. “For instance, if you have a fear of flying, write that down but then you need to write your long-term solution down next to it, such as ‘I can get on an airplane and travel to see my relatives.’ It may involve extra work with your therapist to overcome that fear, but that is the ultimate long-term goal of anxiety treatment-facing and overcoming your fears based on learned and conditioned responses.”

Today is beginning of whatever you want .

I Hope this post was helpful .

Always be positive .

Check out some other posts related to anxiety and depression –

5 ways to calm your anxiety

How to fight depression