Panic Attack in Public: How to Get Through It

Updated 10 November 2026

What to do when panic hits in public

1. Stay where you are, if it's safe

The NHS advice is to stay where you are if possible¹. You don't have to get anywhere to get through a panic attack. If you're somewhere unsafe to stop, such as a road, a platform edge or an escalator, move a few steps to somewhere safe first. Sitting down, or leaning against a wall, helps if you feel faint.

2. Slow your breathing

Breathe in gently through your nose and out through your mouth, counting slowly, and let the out-breath be a little longer than the in-breath. Nobody around you will notice. See breathing exercises for panic attacks for a simple routine.

3. Use what's around you

Name five things you can see, four you can touch, three you can hear, as in the 5-4-3-2-1 technique. Shops and streets are full of things to name. Holding something cold, such as a cold drink, also helps some people (see why cold water calms panic).

4. Talk yourself through it

Remind yourself the attack will pass and that it isn't life-threatening¹. Most panic attacks last between 5 and 20 minutes¹, and the peak usually comes early (more in how long panic attacks last).

5. Ask for help if you want it

You don't have to handle it alone. Something short works: "I'm having a panic attack. It will pass. Could you stay with me for a minute?" Shop staff, a station worker or the person next to you will usually be glad to help. If you're with someone, telling them what helps you in advance makes this easier (see how to help someone having a panic attack).

Why do panic attacks happen in public places?

Shops, queues, crowds and public transport have one thing in common: you can't always leave quickly. The American Psychiatric Association describes agoraphobia as fear of situations where escape might be difficult or help might not be available if panic symptoms start, and lists public transport, enclosed places and crowds among them². A panic attack can also come on for no apparent reason at all¹, which is part of why it feels so alarming when it happens somewhere busy.

After it passes: why not to rush home

Once the attack has passed, the urge is often to go straight home and avoid that place in future. The NHS describes how avoiding situations you fear could trigger an attack can create a cycle of living "in fear of fear", which can lead to more attacks¹, and notes that avoiding confined spaces can reinforce the fear³. If you can, stay a little longer or finish what you were doing, even in a small way. That teaches your brain the place was safe after all. Be kind to yourself about it: on some days, going home is the right call.

What helps you prepare?

• Practise a breathing exercise when you're calm, so it's automatic when you need it.
• Go easy on caffeine and alcohol. The NHS notes caffeine, alcohol and sugary food and drinks can all make attacks worse¹.
• Carry a small kit: something cold to hold, headphones, and a calming app that works without a signal.
• Plan your words. Knowing exactly what you'd say if you needed help makes asking far easier.

When should you get help?

If panic attacks in public mean you've started avoiding places, it's worth getting help early. The NHS notes that untreated panic disorder can lead to agoraphobia and other phobias¹. See a GP, or in England refer yourself directly to an NHS talking therapies service for CBT-based treatment¹. Gradually facing avoided places is part of many treatments, and is best done with a therapist's support.