This article was co-authored by Peggy Rios, PhD
and by wikiHow staff writer, Hannah Madden
. Dr. Peggy Rios is a Counseling Psychologist based in Florida. With over 24 years of experience, Dr. Rios works with people struggling with psychological symptoms such as anxiety and depression. She specializes in medical psychology, weaving together behavioral health programs informed by empowerment theory and trauma treatment. Dr. Rios uses integrated, evidence-based models to provide support and therapy for people with life-altering medical conditions. She holds an MS and Ph.D. in Counseling Psychology from the University of Maryland. Dr. Rios is a licensed psychologist in the state of Florida.
There are 9 references
cited in this article, which can be found at the bottom of the page.
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If you feel stressed out or nervous when you approach a large crowd of people, you’re probably dealing with crowd anxiety. It can be hard to avoid crowds, especially if you live in a larger city or urban environment. Thankfully, there are ways you can lessen the symptoms of your anxiety and face your fear of crowds head on to feel more comfortable around large groups.
Steps
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Picture yourself feeling calm and at peace. If you start feeling anxious, take a few deep breaths, but keep picturing yourself in a crowded space. Exposing yourself to crowds when you’re at home can lead to less anxiety when you encounter them in real life. [1] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- 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.
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Having someone next to you can lower your anxiety levels. If you know you’re headed somewhere with a large crowd, consider asking a friend or family member to come with you. [2] X Expert Source Peggy Rios, PhD
Counseling Psychologist Expert Interview. 18 December 2020. You can tell them ahead of time that you might get a little anxious, but that you’ll be okay. [3] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source- 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.
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If you feel yourself getting anxious, pause and take some breaths. Breathe in through your nose for 5 seconds, then slowly let the breath out of your mouth. Do this 5 to 10 times until you feel yourself calming down. [4] X Research source
- 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.
- Reader Poll: We asked 640 wikiHow readers who've experienced anxiety, and 54% of them agreed that the best way to relax is by focusing on breathing. [Take Poll]
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Find something non-threatening that you can stare at. When you feel the anxiety coming on, quickly look at the time on your watch or the items on the shelves in a grocery store. Focus on these things instead of your anxiety to distract your brain and calm your panic. [5] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source
- You could also try focusing on the feeling of the ground beneath your feet or the sensation of your clothing on your skin.
wikiHow Quiz: Do I Have Social Anxiety?
In groups, how often do you worry people are judging you?
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You might be worried about getting stuck in a crowd. Some people get scared of being trampled or not being able to leave a crowded area. If you find yourself thinking something like that, push back. Ask yourself, “why am I thinking that?” “Is there any proof of that happening?” “How can I know that will happen for sure?” By catching your negative thoughts, you can stop them before they induce anxiety. [6] X Research source
- 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.”
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Daily meditation can help you soothe your mind. Take 5 to 10 minutes every day to empty your head and think about nothing at all. If you’re having trouble, look up a guided meditation video to help you along. [7] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- It can take a little while to get the hang of meditation , but it gets easier with practice.
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Write down your feelings to work through them. For some people, keeping a journal is a good way to recognize their triggers to find out what makes them anxious. For others, a journal is a great place to store their thoughts and let out their feelings. Try writing in your journal when you’re feeling anxious to calm yourself down and ground your thinking. [8] X Research source
- If you want to take a journal with you, grab a pocket-sized one to throw into your purse or backpack.
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Your friends and family members can help you with anxiety. Reach out to the ones you love and let them know what you’re going through. You never know—they might be dealing with the exact same thing. [9] X Research source
- 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.
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They can really make your anxiety worse. If you know you’re going to be in a crowded area later, stay away from caffeinated coffee, tea, or stimulants. That way, your baseline anxiety levels will be lower. [10] X Trustworthy Source American Psychological Association Leading scientific and professional organization of licensed psychologists Go to source
- You should also try to limit your intake of alcohol, since it can increase your anxiety levels.
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Work your way up to lower your anxiety levels. At first, you might want to start out with a big group, like a crowded restaurant. From there, you can try taking a crowded train or going shopping in a crowded mall. Take baby steps so you don’t overwhelm yourself, but try to expose yourself to bigger and more crowded areas. It can be tough to do this on your own, so if you’re having trouble, get support from a mental health professional. [11] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to source
- 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.
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Anxiety can be hard to deal with on your own. If you’re having trouble getting over your crowd anxiety, a therapist or a counselor can help. [12] X Expert Source Peggy Rios, PhD
Counseling Psychologist Expert Interview. 18 December 2020. They’ll be able to assist you with coping mechanisms and ways you can calm yourself down in crowded places. [13] X Trustworthy Source National Health Service (UK) Public healthcare system of the UK Go to source- If traditional therapy isn’t in your budget, try looking for cheaper alternatives, like online counseling or counselors who charge on a sliding scale.
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Expert Q&A
Tips
- If your anxiety is debilitating, an anti-anxiety medication may be helpful. [14] X Trustworthy Source Cleveland Clinic Educational website from one of the world's leading hospitals Go to sourceThanks
- It can take some time to work through crowd anxiety. Try not to get discouraged if you have a few setbacks.Thanks
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References
- ↑ https://health.clevelandclinic.org/how-to-tell-the-difference-between-agoraphobia-and-coronavirus-anxiety/
- ↑ Peggy Rios, PhD. Counseling Psychologist. Expert Interview. 18 December 2020.
- ↑ https://health.clevelandclinic.org/how-to-tell-the-difference-between-agoraphobia-and-coronavirus-anxiety/
- ↑ https://www.betterhelp.com/advice/phobias/how-to-cope-with-a-fear-of-crowds/
- ↑ https://www.nhs.uk/mental-health/conditions/agoraphobia/treatment/
- ↑ https://au.reachout.com/articles/how-to-challenge-negative-thoughts
- ↑ https://www.apa.org/topics/mindfulness/meditation
- ↑ https://www.betterhelp.com/advice/phobias/how-to-cope-with-a-fear-of-crowds/
- ↑ https://www.betterhelp.com/advice/phobias/how-to-cope-with-a-fear-of-crowds/
- ↑ https://www.apa.org/gradpsych/2015/11/coffee
- ↑ https://health.clevelandclinic.org/how-to-tell-the-difference-between-agoraphobia-and-coronavirus-anxiety/
- ↑ Peggy Rios, PhD. Counseling Psychologist. Expert Interview. 18 December 2020.
- ↑ https://www.nhs.uk/mental-health/conditions/agoraphobia/overview/
- ↑ https://my.clevelandclinic.org/health/diseases/15769-agoraphobia
About This Article
Medical Disclaimer
The content of this article is not intended to be a substitute for professional medical advice, examination, diagnosis, or treatment. You should always contact your doctor or other qualified healthcare professional before starting, changing, or stopping any kind of health treatment.
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