How I Stopped My Panic Attacks in Public Using Simple CBT Cards

Public Panic Attacks Took Over My Life

For a long time, public spaces terrified me.

Grocery stores. Meetings. Airplanes. Even casual coffee dates.

My heart would race, my breathing would tighten, and worst of all — I’d feel trapped.

Why Panic Attacks Happen in Public Places

Panic attacks often strike in public because:

• There’s perceived loss of control
• Crowds and noise overwhelm the nervous system
• Fear of embarrassment escalates symptoms

The Problem With CBT During Panic Attacks

In therapy, I learned all the right techniques: grounding, thought reframing, breathing exercises. But when panic hit — especially in public — I couldn't remember what to do.

How CBT Cards Became My On-the-Go Rescue Tool

That’s when I discovered Cats Against Anxiety — a deck of CBT cards designed to give you tiny, practical tools you can use anytime.

Some of my favorites:

• “Feel your feet on the floor. Notice 5 things around you.”
• “If this passes in 10 minutes, what will you do next?”
• “Place your hand on your chest. Breathe deep like you’re filling a balloon.”

My Simple 3-Step Public Panic Routine

• Step 1: Pull a Card
• Step 2: Follow The Prompt
• Step 3: Reset My Nervous System

The Science Behind Portable CBT Practice

When anxiety hits, the part of your brain that holds coping strategies often shuts down. Having pre-written prompts lowers cognitive load.

Panic Attacks Don't Control My Life Anymore

I still carry my CBT cards with me every day. I rarely need them now — but knowing they’re in my bag keeps me calm.

👉 Get Your Cats Against Anxiety CBT Card Deck Here

Free shipping across Canada & USA. Ships in 48 hours.

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Frequently Asked Questions

Can CBT really help stop panic attacks?
Yes — CBT techniques like grounding, reframing, and breathing help interrupt the panic cycle and retrain your brain’s response over time.

Why are CBT cards helpful in public?
Cards provide simple, fast prompts you can follow discreetly when you're overwhelmed and can’t think clearly.

Is this a replacement for therapy?
No — they’re a powerful daily practice tool to complement therapy and manage anxiety between sessi