In a crowded environment, it is not uncommon for sensitive people to feel overwhelmed due to the intensity of the stimuli. Many people feel uneasy in large crowds. If this is something that repeats for you, you might want to look into what agoraphobia, or crowd anxiety, is. If you are uncomfortable in these contexts, there is nothing wrong with stepping out and taking things at your own pace.
If you are prone to overwhelm in crowded places, here are a few tips to help you manage these situations better.
Planning around it:
If you know you are going to a crowded event, identify the exits beforehand or upon arrival. If it’s a big concert hall for instance, there are generally several exits. Spot the one nearest to you or the easiest to access from your position. Knowing you have a planned way to leave can ease anxiety and give you a sense of security, allowing you to navigate the space with more confidence.
If you are in a crowded city and end up in crowded areas quite often, you can plan around these areas. There might be an alternative route. There might also be peak times of the day or night to avoid. You can use a phone application to check the usual car and foot traffic at different times of the day. This feature provides real-time updates and historical data on crowd levels. Proactively scheduling your outings during quieter periods and via less frequented routes can greatly reduce sensory overload, making your experience more comfortable and enjoyable.
In a crowded environment:
As best as we plan and organize, we might still end up in a crowded place at some point. Here are a few tips to manage the situation in the moment:
If you are highly impacted by overwhelm, take a deep breath and get out of the crowded area calmly. Do so at your own pace and get some help if you are disoriented.
Connecting with solid objects via touch is a simple technique to bring our attention back to the here and now and to ourselves. It can be as simple as touching the fabric of the clothes you are wearing and focusing on it for a few seconds.
This tactile engagement activates sensory pathways in our brain, grounding us in the present moment. It helps us come back to our senses and has a calming effect.
You might want to carry a small item, like a book or a handbag, which you can use subtly to maintain a comfortable distance from others. This can act as a gentle barrier, giving you a sense of control over your personal space while you are making your way through a crowd.
Remember:
