Crowd anxiety is when you feel stressed out or nervous when approaching a large group of people.It can be difficult to avoid crowds if you live in an urban environment.Thankfully, there are ways to reduce the symptoms of your anxiety and face your fear of crowds, so that you can be more comfortable around large groups.
Step 1: Picture yourself at peace.
Take a few deep breaths and imagine yourself in a crowded space if you start feeling anxious.When you encounter crowds in real life, it can lead to less anxiety.If you imagine a crowd in your mind, walk through it quickly but calmly.It is a good idea to remind yourself that you are safe and that nothing bad is going to happen.
Step 2: It’s a good idea to have someone next to you.
Ask a friend or family member to come with you if you are headed somewhere with a large crowd.You can let them know that you might be a little anxious, but you will be fine.Do you want to join me at the mall today?You won’t always be able to get a friend to go with you, but that’s okay.You could try to head out on your own if you feel like it.Wait for another time when someone can join you.
Step 3: Take some breaths if you feel anxious.
Slowly breathe through your nose for 5 seconds.You can do this for 5 to 10 times.Deep breathing exercises can calm you down.It’s a good idea to practice them before you start feeling anxious.
Step 4: You can look at something that isn’t threatening.
Look at the time on your watch or the items on the shelves in the grocery store when you feel anxious.If you focus on these things, you’ll be able to calm your panic.You could try to focus on the feeling of the ground beneath your feet or the sensation of your clothing on your skin.
Step 5: You may be concerned about getting stuck in a crowd.
Some people are afraid of being trampled or not being able to leave a crowded area.Push back if you think something like that.If you ask yourself, “Why am I thinking that?”, you can stop them before they cause anxiety.You might want to keep the exits and routes out of your mind.You can tell yourself that you can leave through that door if you need to.
Step 6: Daily meditation can help you relax.
Take 5 to 10 minutes every day and think about nothing.If you are having trouble, watch a guided meditation video.It can take a while to get used to meditation, but it gets easier as you practice.
Step 7: You can work through your feelings by writing them down.
Keeping a journal is a good way to find out what makes someone anxious.A journal is a good place to store thoughts and feelings.When you are anxious to calm yourself down, try writing in your journal.If you want to take a journal with you, you can put a pocket-sized one in your purse or backpack.
Step 8: Friends and family can help with anxiety.
Let the ones you love know what you’re going through.They might be dealing with the same thing.If you don’t want to talk about it, that’s fine as well.There are times when loved ones can be a nice distraction.
Step 9: They can make anxiety worse.
If you know you are going to be in a crowded area, don’t drink coffee, tea, or stimulants.It will lower your anxiety levels.Alcohol can increase your anxiety levels, so you should limit your intake.
Step 10: If you work your way up, you will be able to lower your anxiety levels.
You might want to start out with a group of people.You can take the crowded train or go shopping in a crowded mall.Try to take baby steps so you don’t overwhelm yourself, but expose yourself to bigger and more crowded areas.If you are having trouble, get help from a mental health professional.It’s the only way to cure anxiety.This is the way to go if you want to get rid of your anxiety.
Step 11: It is difficult to deal with anxiety on your own.
A therapist or a counselor can help you get over crowd anxiety.They can help you with ways to calm yourself in crowded places.If you can’t afford traditional therapy, look for cheaper alternatives like online counseling or counselors who charge on a sliding scale.