When you’re imagining a crowd in your mind, picture yourself walking through it quickly but calmly. Remind your imaginary self that you’re safe and that nothing bad is going to happen in a crowd.
You could say something like, “Hey, do you wanna come with me to the mall today? It’s gonna be pretty crowded, and I’d feel better if you were there with me. ” You won’t always be able to get a friend to go with you, and that’s okay. If you’re feeling up to it, you could try to head out on your own. If not, wait for another time when someone can go with you.
Deep breathing exercises can help calm you down in almost any anxiety-inducing situation. It’s a good idea to practice them beforehand so you know exactly what to do when you start feeling anxious.
You could also try focusing on the feeling of the ground beneath your feet or the sensation of your clothing on your skin.
You might find it helpful to keep the exits and routes out of the area in the back of your mind. If you do that, you can tell yourself things like, “I can leave through that door if I need to get out of here. ”
It can take a little while to get the hang of meditation, but it gets easier with practice.
If you want to take a journal with you, grab a pocket-sized one to throw into your purse or backpack.
If you don’t want to talk about what’s going on, that’s fine too. Sometimes loved ones can be a nice distraction from anxiety-inducing thoughts.
You should also try to limit your intake of alcohol, since it can increase your anxiety levels.
Exposing yourself to anxiety is the only way to “cure” it. If you want to get rid of your anxiety once and for all, this is the way to go.
If traditional therapy isn’t in your budget, try looking for cheaper alternatives, like online counseling or counselors who charge on a sliding scale.
