How to Cope When an Episode Hits in Public or at Social Events
There are few moments more uncomfortable than feeling an IPS or reactive hypoglycemia episode coming on when you are not at home. You might be at a dinner, a friend’s house, a restaurant, a work event, a holiday gathering, or your boyfriend’s family table. Everything feels normal one minute, and then suddenly you feel the familiar warning signs. The lightheadedness, the stomach dropping, the shaky legs, the buzzing in your chest, the sense that something is “falling through” inside you. It is overwhelming enough in private. In public, it can feel terrifying.
The first thing to know is that your body is not actually in danger, even if the sensations feel huge. Most episodes are adrenaline based or nervous system based. They rise fast and fall fast. The sensations are intense, but the physiology underneath them is not as dramatic as it feels. In those moments, your job is not to fix the entire episode. Your job is to create a small pocket of safety long enough for your nervous system to settle.
If you can, step away for a moment. Go to the bathroom, step outside for fresh air, or simply excuse yourself for a minute. Not because you are in danger, but because privacy helps the nervous system re-regulate. Put a hand on your chest or your abdomen. Feel the warmth of your own touch. This alone sends a calming signal up the vagus nerve. Take three slow breaths, not deep but slow, as if you are gently sighing out tension. Remind yourself that your body has done this before and it always passes. You are not fainting. You are not shutting down. You are experiencing a surge that will calm.
If you are at a table eating, take tiny bites instead of stopping food completely. A sensitive nervous system often responds better to continued gentle nourishment than to sudden pauses. Sip warm water if it is available. Warmth grounds the vagus nerve. Cold beverages often overstimulate it. If you feel hollow or shaky, let yourself sit still and let the chair hold you. You do not need to perform or pretend to be fine. You are allowed to soften into the moment quietly.
You can also use a simple mental script that interrupts panic. Something like, “My body is sensitive and it is reacting to sensation. I am safe. This will pass. I do not need to fix this all at once.” Your brain hears your tone more than your words, so speak to yourself gently. Treat yourself the way you would treat a frightened child. That tenderness changes everything.
Social episodes also come with emotional layers. You may feel embarrassed, ashamed, or afraid of being judged. You may worry that you look dramatic or weak. But the truth is that most people are far more wrapped up in their own experience than in yours. They are not analyzing your breathing or your posture. You are allowed to take care of yourself without having to explain your entire condition to anyone at the table.
The most important thing to remember is that having an episode in public does not mean you failed. It means you are living in a healing body that is still recalibrating. You are allowed to have needs. You are allowed to take a moment. And you are allowed to honor your body without apology. Over time, these episodes become less frequent and less intense. And until then, you can meet each one with steadiness, compassion, and the gentle reminder that your body is doing its best to find its way back to safety.