How to Reduce Anxiety in Public: Quick & Easy Techniques
One of the most common questions I hear from clients struggling with anxiety in public is, “How can I calm myself down quickly?” Anxiety can feel like it strikes out of nowhere, whether you’re at work, waiting to present, or simply stuck in traffic.
When it escalates, it may feel like a panic attack, making you lose control over your body. You might feel restless, short of breath, or even defeated, wondering why you can’t just “stay in control.” But the good news is, even in a public space where resources feel limited, you are not powerless, your body is your BEST tool.
Step 1: Recognize the Signs of Anxiety Early
The first step to calming anxiety is awareness. Recognizing the early signs, like a rapid heartbeat or restlessness to help you act before it escalates.
One technique I recommend is to give your anxiety a name. This makes it feel less like an unknown force and more like something familiar that you can manage.
For example, some of my clients name their anxiety things like:
💡 “The Storm”
💡 “Old Friend”
💡 “Mr. Worry”
So when anxiety starts creeping in, you can say, “Oh, my old friend is here again. I know how to handle this.” This simple mental shift reduces fear and helps you take back control.
Step 2: Regulate Your Physical Sensations
Anxiety is not just in your mind, it shows up in your body. The key is to respond to the sensations in a way that soothes your nervous system. Here’s how:
💨 If your heart is racing → Control your breath
Instead of just “taking a deep breath,” focus on a slow and long exhale that truly changes the game!
1️⃣ Inhale deeply through your nose
2️⃣ Exhale slowly through your mouth (longer than your inhale)
👉 This signals your nervous system to slow down.
📺 Watch this video for guided breathing
🖐 If your hands are sweaty or restless → Use cold water
🚿 Wash your hands under cool running water
💧 Feel the temperature shift to help your body reset.
🥤 If your throat feels tight → Drink cold water
Cold water can relax the throat and send a calming signal to your nervous system.
🚶♂️ If you feel trapped or restless → Move your body
💡 Take a short walk around the building
💡 Step outside for fresh air
💡 Stretch your arms and legs
Movement interrupts racing thoughts and helps your body regulate.
📺 Check out this quick movement tip
Step 3: Trust Your Body It’s Your Best Support System
The goal is to redirect your body’s sensations with something soothing—whether that’s:
✅ Cold water (hands, face, or drinking)
✅ Breathing techniques (slow exhales)
✅ Movement (walking, stretching)
✅ Temperature changes (cool or warm sensations)
Personally, I find breathing techniques to be the most effective because they’re:
✔ Convenient (you can do it anywhere)
✔ Reliable (works every time)
✔ Consistent (always within your control)
What Works for You?
Every person experiences anxiety differently. What physical sensations do you feel when anxiety kicks in? Let me know in the comments, and I’ll help you find personalized strategies to manage them!
If you need one-on-one support, book a session with me here:
👉 Schedule an appointment
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