6 Tips for Dealing With Crowds
The Nystrom & Associates provider consulted for this article is Dr. Karin Ryan, PsyD, LP, Clinic Director, Outpatient Therapist.
Do you ever start to feel panicked when you’re in a crowd? Do activities like the state fair simultaneously make you very excited and very anxious?
If so, you are not alone. Dealing with crowds can be uncomfortable for many people and stir up various emotions. Sometimes big crowds and large events can be overstimulating.
Keep reading for helpful tips from Dr. Karin Ryan so you can feel calm and at ease when dealing with crowds.
Related: 10 Tips to Make Therapy More Effective
Nystrom & Associates on Twin Cities Live
Watch Dr. Karin Ryan on Twin Cities Live at the Minnesota State Fair.
1. Anticipate It
When you know you’re going to a large event like the fair, anticipate the crowds and visualize yourself staying calm, managing the lines, taking time to walk around, and being near others.
Related: The ‘Stupid Mental Health’ Walk Trend
2. Check In With Your Body
Taking short, shallow breaths is common when you're anxious and overwhelmed. To reconnect with your body, slow down and take deep breaths. Try the "five senses check-in" where you focus on identifying things you can hear, smell, taste, touch and see.
When dealing with crowds, you should also properly prepare your body. Dress appropriately for the weather conditions, stay hydrated, and perhaps pack a snack to keep your body properly fueled.
3. Balance Negative Thoughts
Listen to your thoughts, whether they are tense, anxious, or negative. If they are negative, balance them with an “and” statement affirming you are safe and okay.
Related: 4 Anxiety-Related Negative Thought Patterns
Dr. Karin Ryan describes some examples of positive self-talk “and” statements:
- "There are so many people here, I feel overwhelmed, and I am okay. I can leave any time I need to."
- "Everyone is walking so slow, I hate this, and I knew it would be like this; it is not hurting me."
- "It is so crowded it makes me lightheaded, and I can sit down and relax a minute."
- "It will be crowded, and I can handle it."
4. Remember the Positive
Remember why you wanted to go to the event or are in the crowd in the first place. For instance, “I come to the fair and don’t mind dealing with the crowds because I love the giant slide, good food, and the community.” Or, “It is worth being in this crowded stadium to see my favorite team in person.” Focusing on the positive during chaotic moments can help reduce anxiety-related thoughts.
5. Take Breaks
Taking breaks in quieter or less crowded places is important when dealing with large crowds. Find somewhere you can relax that’s not as crowded as the primary areas. Dr. Karin Ryan explains, “It can be helpful to have your back against a wall. Sit under a tree or simply sit on a bench off the main roads.”
6. Have Support
Do not suffer in silence. Let those you are with know that crowds can be hard for you. They can check in with you and offer ideas or solutions to help. Don't feel like you have to hide your feelings or process them alone.
A Word From Nystrom & Associates
Dealing with crowds can be challenging, but can also be managed properly and effectively. If you’re having difficulty with crowds impacting your daily life, therapy can help. Talk with us at 1-844-NYSTROM or request an appointment online.
