Being Approached by a Stranger

Acknowledge Your Feelings

Recognising and validating your own emotions is the first step in handling a difficult interaction. It’s okay to feel anxious, overwhelmed, or uncomfortable when a stranger speaks to you.

• Take a deep breath: Ground yourself by focusing on your breath. Inhale slowly through your nose, hold for a few seconds, and exhale slowly through your mouth. This can help calm your nerves and reduce immediate anxiety.

• Assess your feelings: Acknowledge that you don’t have to engage if you don’t want to. It’s important to remember that your feelings are valid and it’s okay to want to leave the situation.

Prepare a Simple Exit Strategy

Think of a few brief, polite phrases or strategies you can use to exit a conversation. Having these ready can help you leave without feeling overwhelmed or trapped.

Examples of phrases you can use:

• "Sorry, I need to go now."

• "Excuse me, I’m not feeling well."

• "I’m sorry, I need to get back to something."

• "I’m sorry, I have to leave."

These statements are simple and non-confrontational, giving you an easy way to disengage.

Use Non-Verbal Cues to Disengage

If speaking feels too difficult in the moment, or you want to avoid further interaction, you can use non-verbal cues. These may include:

• Physically stepping back: Taking a small step back or creating some space between you and the person can send a non-verbal message that you’re ready to exit.

• Looking away or turning your body: Gradually turning your body or looking away can indicate that you’re not comfortable continuing the conversation.

• Holding up your hand in a polite, non-threatening way: A slight hand gesture can signal that you need space.

Calmly Leave the Situation

If you want to leave, it’s important to do so calmly and assertively. You don’t have to run or appear distressed, but you can politely make your exit.

• Make eye contact (briefly): If it feels comfortable, a brief, non-threatening look can indicate that you heard the person but that you're ready to move on.

• Walk away: Once you’ve made your exit, walk calmly and purposefully toward your next destination. If you’re in a crowded space, try to find an area that feels quieter or less stimulating.

Take a Moment to Regain Your Composure

Once you've removed yourself from the situation, it’s important to give yourself a moment to regroup.

• Find a quiet space: If you can, move to a place where you can be alone or where you feel comfortable. This can help you calm down and reduce anxiety.

• Focus on your breath: Use deep breathing exercises or other grounding techniques (like holding a small object or fidgeting) to help you relax and manage your anxiety.

• Reassure yourself: Remind yourself that it’s okay to set boundaries. You don’t owe anyone your time or attention if you're not comfortable. You did what you needed to do to protect your well-being.

Use Coping Strategies for Future Encounters

Over time, you may encounter similar situations again. Here are some strategies to make future interactions easier:

• Prepare in advance: Think about different phrases or actions you can use to exit a conversation and practice them in advance. This can make it feel less stressful when the situation arises.

• Visual aids: If speaking is particularly difficult, consider carrying a card or note that explains your condition and asks for understanding. It could say something like, "I have anxiety and need to leave conversations when I feel overwhelmed."

• Role-playing with a trusted person: Practice how you might exit a conversation with a family member, friend, or support worker. This can help you feel more confident when you need to do it in real-life situations.

Seek Support After the Incident

If you find that leaving a situation was especially difficult or caused a lot of anxiety, it can help to talk it through with someone you trust.

• Talk to a friend or family member: After an interaction, talking to a supportive person can help you process how you feel and make sense of what happened.

• Use relaxation techniques: Engage in activities that help you relax, such as taking a walk, listening to calming music, or practicing mindfulness.

Additional Tips

• Self-compassion: Be kind to yourself. It’s normal to feel anxious or overwhelmed in situations involving strangers, and you should not feel bad for needing to leave a situation that makes you uncomfortable.

• Consider your environment: If possible, choose environments that are less likely to trigger anxiety (for example, less crowded places) or environments where you can easily step away if needed.

• Know it’s okay to prioritise your needs: Leaving a conversation with a stranger is a valid way to protect your mental health and well-being. Setting boundaries and taking care of yourself should always come first.

Final Thoughts

Exiting a conversation with a stranger can be challenging, but it is possible with preparation and practice. By using clear exit strategies, employing non-verbal cues, and practicing self-care, you can successfully navigate these situations while minimising stress. Always remember that your comfort and well-being are the most important factors, and it’s okay to prioritise your needs.