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? Does coming to 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
If you are planning to go to a crowded place, anticipate it. When you know you’re going to a large event like the fair, be aware of 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 Trend2. Check In With Your Body
Taking short, shallow breaths is common when you're anxious and overwhelmed. To reconnect with your body, the first thing you can do is to slow down and take a deep breath. Release any tension and continue to take deep breaths. When dealing with crowds, you must also check in with your body. If it’s an outdoor event, ensure you get in the shade and are properly hydrated.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 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."
