From the author: Lyudmila Nikolaevna Limareva, consulting psychologist, certified family psychologist and art therapist. Vacation time is inevitably associated with the fact that we find ourselves in crowded places - train stations, airports, beaches, cafes, excursions and etc. For many this is not a problem, but for some it is a real problem. One has only to see the outlines of the crowd and such people fall into anxiety and panic. What kind of fear is this and how to cope with such sensations? Each of us has different sensations from a large crowd of people, but one thing is indisputable - being in the thick of people, we test the strength of the boundaries of our personal space. And those of us whose boundaries are incomplete or too easily permeable perceive the proximity of other people as a potential threat. The distance at which we feel safe is different for everyone. There are those among us who, having noticed a person sitting on a bench, will never sit down next to them, but will look for a free one. Naturally, such a person will feel uncomfortable in a crowd. Our personal space and its feeling are formed in childhood, which is why it is so important that the child has his own place in the house, where he is the master, where no one will enter without his consent. Unfortunately, it also happens that a child does not even have a small box for his secrets, because parents always carefully check everything, clean it, fold it, throw it away, etc. How often do you hear: “don’t close the door to the room - I have to see you”! Some are brought up in modesty and restraint: “don’t put on a show in public,” others are constantly criticized: “Where are you going looking like that? Make people laugh? In some families, a wary attitude towards strangers and the world in general becomes a tradition that is automatically learned and passed on from generation to generation. In any case, personal boundaries are constantly violated and in the future there is uncertainty that we are able to protect ourselves and prevent invasion of our territory. Therefore, for the sake of our safety, we begin to increase the “buffer zone”, avoiding any rapprochement - both physical and emotional. What can you do and how can you prepare yourself for such situations? First, try to realistically assess the situation. Look around carefully to see if there are any signs of danger. In reality, a crowd at a rally or at a sale differs from crowded tourist streets: in the first case, people are united by a common goal, in the second - a coincidence. But their goals are different: some follow the guide, others go to a store or restaurant, or simply walk around the city. The likelihood of stampede and panic in the second case is much lower. Look at people, how calm they are or not. Pay attention to their voices. When we begin to evaluate and analyze the situation, we automatically switch our attention from our fears to real life. Secondly, try to establish contact by asking a simple question or simply smiling, or openly admitting your condition: “something doesn’t feel right here.” Sometimes it is enough to hear a calm voice on the phone to regain your presence of mind. Thirdly, you can prepare in advance - think about what might be useful if you find yourself in a crowd: a city map, for example, can provide an opportunity to concentrate and be distracted or serve as a reason to start a conversation. A bottle of drinking water, wet wipes, etc. will also be useful. And finally, remember the simplest way to calm down - start breathing more slowly, gradually lengthening your exhalation - this physiologically calms you down. Have a restful holiday! Limareva Lyudmila Nikolaevna (Lyudmila Nikolaeva) consulting psychologist, certified family psychologist and art therapist ZAPOLYARKA-online.rf (link to the first publication of the article in the section Psychologist's Advice)