People with fears about going out often have a hard time feeling safe in public places, especially where crowds gather. The fear can be so overwhelming that you may feel unable to leave your home.

If you have experienced this then you might recognise the experiences described below:

How your body might feel

• Rapid, shallow breathing
• Increased heart rate or palpitations
• Numbness or tingling in hands and feet
• Feeling like you might faint

Thoughts you might have

• “I need to get out of here”
• “I can’t face that place”
• “I’ll just stay where it’s safe”
• I’m going to make a fool of myself if I go there”

Feelings you might have

• Being overwhelmed
• Fear and terror
• Panic
• Feelings of “unreality”, like you’re not really there or you’re experiencing what’s happening from outside of yourself
• Worry about further exposure to places that don’t feel safe

Things you might do

• Avoid crowded places or queueing in a line
• Avoid open places you feel you can’t escape, like shopping centres or bridges
• Avoid enclosed spaces such as lifts or the cinema
• Avoid using public transport
• Not going out unless you’ve got someone with you
• Bring specific items outside with you to help you feel safe

If you recognise these experiences, it may help to find out more about panic in the ‘Learn’ section. You’ll also find some helpful tips and advice on managing panic in the ‘Manage’ section.