A busy market or a mall at the weekend: noise, bright lights, bodies close by, a lot to look at and a lot to decide. You may feel hurried, tense or overloaded. These six tools are for planning a visit and for the moment you are in it. They are optional, and none of them requires you to stay when you want to go.
1. Plan the visit
Decide what you need, and make a short list. Choose a time when the place is quieter if you have a choice. Know where the exits, benches and quiet corners are. Tell a friend or family member where you are going, if you like. A plan can reduce the number of decisions you make once you are there.
2. Arrive a little early
Give yourself time so that you are not rushing. A few minutes at the entrance to look around can help you get your bearings. If you are going with others, agree on a place to meet if you get separated.
3. Feel your feet as you walk
Notice your feet meeting the ground as you walk. Feeling your feet is quiet and works while you move. Keep your eyes open and on your path, and watch where you step. In crowds, keep your attention on the people and the ground around you.
4. Look at something steady
When the crowd feels like too much, first stop somewhere safe and out of the flow of people, away from exits and doorways. Only then look at something that is still: a sign, a stall awning, a plant. Orienting to a still point can give your eyes a rest from movement. You can also look at your list or your phone for a moment while you are stopped, then look up again. Do not do this while walking.
5. Take a break
Step to the side, find a bench or go outside for a few minutes. Drink some water. Break the visit into pieces if you can: one shop, a rest, the next shop. You do not have to complete everything in one go.
6. Leave when you need to
You can leave at any point. You do not have to finish the list, and you do not have to give a reason. If you are with others, you can say, “I am going to wait outside,” or “I need to go now.” Leaving is a legitimate choice, not a failure.
Your breath
You do not need to do anything with your breath. If you like, let one exhale out slowly, uncounted. Skip it if you are anxious, and stop if you feel dizzy. Ordinary breathing is fine. In a crowd, pay attention to where you are before you pay attention to your breath.
Practical comforts
- Wear comfortable shoes and clothes you can adjust.
- Carry water and a snack.
- Bring earplugs or headphones if you find noise hard, and keep enough awareness to hear what is going on around you.
- Carry a small bag and keep your valuables in a safe place.
- Choose a seat near an exit when you eat.
If you feel unwell
Do not assume that feeling unwell in a crowd is the crowd or anxiety. Stop, and ask for help if you need it.
If you feel dizzy, the NHS dizziness page (https://www.nhs.uk/symptoms/dizziness/) says to lie down until it passes, then get up slowly, to move slowly and carefully, to drink fluids, and not to do anything that could be dangerous while you are dizzy, like driving, climbing a ladder or using heavy machinery. In a crowd, that means sitting or lying down somewhere safe and asking someone to stay with you. It says to see a doctor if you are worried or it will not go away or keeps coming back.
For chest pain, the NHS chest pain page (https://www.nhs.uk/symptoms/chest-pain/) says to call your local emergency number if you get sudden pain or discomfort in your chest that does not go away, which can feel like squeezing, pressure, burning or indigestion; if you get pain that spreads to your left or right arm, or your neck, jaw, stomach or back; or if you have chest pain and you feel sweaty, sick, light headed or short of breath. It says to see a doctor if you have chest pain that comes and goes, or chest pain that goes away quickly but you are still worried.
For breathing, the NHS shortness of breath page (https://www.nhs.uk/conditions/shortness-of-breath/) says to call your local emergency number straight away if you have severe difficulty breathing, such as gasping, choking or not being able to get words out; if your chest feels tight or heavy; if you have pain that spreads to your arms, back, neck and jaw; if your lips or skin are turning very pale, blue or grey; or if you feel suddenly confused. It says not to drive yourself, but to ask someone to drive you or call for an ambulance. For difficulty breathing where you are more short of breath than usual, feeling or being sick, coughing up blood, pain or swelling in 1 of your legs, or heart palpitations, it says to get urgent medical advice.
Current palpitations that do not go away, or palpitations with chest pain, breathlessness, feeling faint or fainting, need your local emergency number now. Do not drive yourself. If these symptoms have stopped, get urgent medical advice. See the NHS heart palpitations page (https://www.nhs.uk/conditions/heart-palpitations/).
If you feel unsafe
If someone is bothering or following you, move toward staff, a shop or other people, and ask for help. If you are in immediate danger, use your local emergency number. If the discomfort is about the crowd itself, you can walk away.
If crowds keep getting in the way
If you are avoiding places you want or need to go, or you feel panicky before you even leave the house, talk to a doctor or therapist. Support can start at any point, and you do not have to wait for it to get worse.
After you get home
Give yourself some quiet time. Put the bags down, have a drink, and rest in a dim room if that suits you. You might notice what helped, such as an early start or a short list, and use it next time. A quick body check is optional.
Related: a daily somatic routine.
