Question

What’s a less noticeable alternative to hugging a stuffed animal when anxious/having a panic attack? It's the only thing I’ve found that helps but I can’t do that in public.

Answer 1

It's great that you've found something that helps you cope with anxiety and panic attacks. When you need a less noticeable alternative to hugging a stuffed animal in public, consider these discreet coping strategies:

1. Squeezing a Stress Ball: Keep a small stress ball in your pocket or bag. When you feel anxious, squeeze it in your hand to help release tension and provide comfort.

2. Hand in Pocket: If you can slip your hand into your pocket, gently clench and unclench your fist. The pressure and warmth may offer a sense of security.

3. Mindful Breathing: Practice mindful breathing exercises in public. Focus on your breath, inhaling and exhaling slowly and deeply. This can help ground you and calm your nerves.

4. Fidget Toys: Use discreet fidget toys or gadgets designed to keep your hands busy, like a fidget spinner or a small Rubik's cube.

5. Press Your Palms Together: Press your palms together firmly and hold for a moment. This can mimic the sensation of hugging without being too noticeable.

6. Visualize Calm Scenes: Mentally transport yourself to a calm and safe place in your mind. Visualize a serene beach, a peaceful forest, or any place that brings you comfort.

7. Focus on a Personal Item: Carry a small personal item, like a smooth stone, a pendant, or a piece of fabric, that you can touch or hold discreetly for reassurance.

8. Use Grounding Techniques: Ground yourself in the present by focusing on your surroundings. Identify five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.

9. Gentle Self-Touch: If appropriate, place a hand on your heart or hold your own hand to provide self-soothing and reassurance.

10. Repeat a Comforting Mantra: Develop a short and comforting phrase or mantra that you can silently repeat to yourself during moments of anxiety.

Remember that everyone experiences anxiety differently, and what works for one person may not work for another. Feel free to experiment with these alternatives and find what brings you the most comfort and relief. If anxiety or panic attacks persist and significantly impact your daily life, consider seeking professional support from a mental health therapist or counselor. They can provide personalized strategies to manage anxiety effectively.