Download FREE Practo app
Get ₹200 HealthCash
Panic atteck in sone situations
Whenever I exercise or I am outside away of my family I feel anxious and racing heart and panicing if I am normally at home then I am fine
In this type of anxiety I feel like something is wrong and I feel anxious
Answers (8)
Like the answers? Consult privately with the doctor of your choice
Hi
Deal separation in healthy ways (use substitute imagery)
Instead exercise try walking exercise or something light
Next Steps
cbt
Health Tips
rest , sleep and healthy habits
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Didn't find the answer you are looking for?
Talk to experienced doctor online and get your health questions answered in just 5 minutes.
+185
Connect with psychotherapist
Next Steps
connect
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
It seems to be an anxiety disorder. It needs to be treated asap otherwise it may get complicated.
It needs to be treated in a holistic approach for complete recovery.
It can be treated well with counseling sessions and homeopathic medicine effectively.
You need an expert psychologist who is a good homeopathic physician.
Next Steps
I have been working as a Homeopathic Psychiatrist and Counseling Psychologist for the last 17 years. You can contact me through an online appointment for further assistance
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Hi,
It sounds like you're experiencing a form of anxiety that may be linked to separation from familiar environments or loved ones. This type of anxiety can manifest as a racing heart and feelings of panic, especially when you're outside or engaged in activities away from home. It's not uncommon for individuals to feel secure and comfortable in familiar surroundings, and being away from those can trigger feelings of unease. This reaction might stem from a fear of the unknown or a lack of control over your surroundings. It could be beneficial to explore relaxation techniques, such as deep breathing or mindfulness, to help manage these feelings when they arise. Additionally, talking to a mental health professional might provide you with strategies tailored to your situation, helping you to navigate and reduce your anxiety over time.
Next Steps
consult with a Psychologist
Health Tips
seek help
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Dr. Dharmendra Solanki - (PhD) (PhD)
Counselling Psychologist
22 yrs exp
Mumbai
Have you shared this concern with family?
Need to understand family bond with each member. Also when u exercise - how body reacts. Are you over stretching. If so one suggestion do joint exercise there r couple friendly gym or garden walk together. Anxiety is your own doubt and now a days thru social media people are OVER INFORMED on some issues which in practice never exist.
Next Steps
joint family exercise. spend quality time. do activities which u enjoy ..
Health Tips
Can consult counselor / physician
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Ms. Juhi Parashar
Psychologist
12 yrs exp
Gurgaon
Hi
It sounds like you’re experiencing situational anxiety, where being away from home triggers feelings of panic, a racing heart, and a sense that something is wrong. This could be linked to separation anxiety, safety concerns, or subconscious fears about being outside your comfort zone.
To manage this:
Practice gradual exposure—start with short outdoor activities and slowly increase time.
Use grounding techniques—focus on your breath, the sensation of your feet on the ground, or repeat a calming phrase.
Challenge negative thoughts—remind yourself, “I am safe. Nothing is wrong.”
Consider professional support if it’s interfering with daily life.
Contact me for therapy on nine two six six seven two six zero six five
Answered
Flag this answer
Let others know if this answer was helpful
Was this answer helpful?
YES
NO
Dr. Minal Abhilashi (PhD)
Counselling Psychologist
5 yrs exp
Delhi
Experiencing anxiety when outside the home can be really challenging. Here are a few general approaches:
1. Breathing Exercises: Deep breathing techniques (like box breathing or diaphragmatic breathing) can help calm your body’s physical response to anxiety. Practicing this regularly can help you stay grounded when you feel overwhelmed outside.
2. Mindfulness: Learning to stay present rather than spiraling into “what-if” scenarios can help reduce anxiety. Mindfulness exercises, like focusing on your surroundings or using grounding techniques (like the 5-4-3-2-1 technique), can keep you in the moment.
3. Self-Compassion: It’s easy to get frustrated with yourself anxiety makes it hard to do simple things. Practicing self-compassion can help reduce that inner pressure. Remind yourself that it’s okay to take things at your own pace.
4. Routine and Structure: Having a set routine when you go outside, like following a specific route or having a companion, can help reduce uncertainty and make the experience feel more manageable.
Next Steps
If this anxiety is significantly affecting your daily life, it might be beneficial to work with me/any psychologist who can provide tailored psychotherapeutic support.
Answered
Flag this answer
1/1 people found this helpful
Was this answer helpful?
YES
NO
Ms. Smriti
Counselling Psychologist
17 yrs exp
Bangalore
It sounds like you're experiencing anxiety when you're outside or away from familiar environments, which can be distressing.Try slow, deep breaths and grounding exercises to calm your nervous system.Remind yourself that you are safe and that the feelings will pass.
Next Steps
If these feelings persist or worsen, consider talking to a therapist or counselor for coping strategies.
Health Tips
consult
Answered
Flag this answer
2/2 people found this helpful
Was this answer helpful?
YES
NO
Articles you may like
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.
The question asked on this page is a free question. You can ask a free health question by downloading the Practo app.
Articles you may like
Tell us what's troubling you
Tell us what's troubling you
Disclaimer : The content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding your medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.