What to Do if You Had a Panic Attack at Work
As a clinical psychologist with over 30 years of experience, I've seen firsthand the toll that workplace stress can take on even the most accomplished professionals. Panic attacks, those sudden surges of intense fear and physical discomfort, can be particularly disruptive in a professional setting. But what if you could navigate these episodes with a sense of calm and control?
In this post, I'll share strategies I've developed through working with high-achieving individuals like you. We'll explore techniques for managing panic attacks discreetly at work, from effective breathing exercises to strategies for minimizing disruption.
Whether you're a seasoned professional or just starting your career, this guide will equip you with the tools to regain control and bounce back stronger after a panic attack. Remember, with the right approach, you can continue to thrive in your professional environment.
Understanding panic attacks
What is a panic attack?
A panic attack is a sudden and brief episode of intense anxiety and fear that triggers physical and emotional symptoms. Panic attacks often occur when there is no real danger or apparent threat.
Physical symptoms of a panic attack include a rapid heartbeat, sweating, shortness of breath, trembling, chest pain, and dizziness.
Emotional and cognitive symptoms of a panic attack include a heightened vigilance for danger, anxious and irrational thinking, a strong feeling of dread, danger, or foreboding, and a fear of going mad, losing control, or dying.
Panic attacks can occur at any time and anywhere. The frequency of panic attacks can be rare, frequent, or anywhere in between. They often last between 5 and 20 minutes, but can be longer.
What triggers a panic attack?
Panic attacks can be triggered by several factors, with the most common trigger being stress.
Stressful work environments, which may include being under immense pressure, having tight deadlines, and having a heavy workload, could increase one's chances of having a panic attack.
Panic attacks can be very scary and confusing. Panic attacks are your body's way of responding to stress. Having a panic attack may be a signal to you that something needs to change in your environment.
I had a panic attack at work–now what?
14 coping strategies to manage panic attacks at work
If you experienced a panic attack at work, it may have felt frightening, embarrassing, and unsettling. First off, remember that a panic attack is your body's nervous system activating due to internal and external stressors.
Although panic attacks can feel uncontrollable, there are ways to manage them in the moment.
Managing a panic attack at work
1. Close your eyes
By closing your eyes, you reduce the amount of stimulation that your brain is receiving.
2. Focus on your breath
Take time to focus on your breath to help you feel more in control during moments of panic. Practice deep breathing to calm the nervous system.
3. Challenge negative thoughts
If negative thoughts arise during an attack, challenge them by telling yourself that you are not going to die from this and that it will pass.
4. Focus on an object
Focus all of your attention on a single object. Focus on different aspects of the object. What color is it? What is the texture like? This can help distract you from the panic.
5. Practice mindfulness
By practicing mindfulness, you can become more grounded in the present if you feel detached from reality. Focus on your physical sensations such as your feet on the floor or your hands around your body.
6. Progressively relax your muscles
Try to relax one muscle at a time. It helps to start with small muscles, such as in your fingers and toes, and progress up to bigger muscles, such as in your arms and legs.
Preventing future panic attacks
One of the best treatments for panic attacks is prevention. While they may feel uncontrollable in the moment, panic attacks can be prevented by using different techniques to reduce and cope with stress.
7. Practice mindfulness
Mindfulness can be used in the moment of panic, but can also be used in your everyday routine to help prevent future attacks. There are many different mindfulness techniques, with an important one being attending to your current emotions and thoughts. Start by noticing them and not pushing them away or trying to fix them.
8. Utilize relaxation techniques
Relaxation techniques can help reduce stress and anxiety. Practicing relaxation techniques regularly can help build muscle memory and reduce symptoms.
Examples of techniques include progressive muscle relaxation, deep breathing, and meditation.
9. Regular exercise
Incorporating regular exercise into your daily routine can help reduce stress and anxiety, which can decrease the frequency of panic attacks. A good rule of thumb is to raise your heart rate above its normal level for 30 minutes a day.
10. Nutrition
The things that we consume have an impact on our mental health and anxiety levels. Try having a balanced diet and reducing caffeine intake.
11. Reduce work stress
Manage your time by creating a to-do list, keeping a calendar, and breaking big tasks down into smaller tasks. Don't commit to more than you can handle. It may help to have a conversation with your supervisor about your workload and prioritizing.
Coping with Panic Disorder at Work
People who have frequent panic attacks may be diagnosed with panic disorder. Having a panic disorder does not mean you have to lessen your work and life responsibilities, it means having to cope with your symptoms more than others.
12. Identifying triggers and symptoms
Identify triggers and symptoms of panic attacks to build insight into patterns and to develop coping strategies. Keep a journal to track patterns and triggers of panic attacks so that you can try to avoid them. Develop a plan to manage panic attacks and reduce symptoms.
13. Developing coping techniques
Develop coping techniques, such as grounding techniques, yoga, and deep breathing, to help manage and prevent panic attacks. Practice coping strategies regularly to build confidence and reduce symptoms. Identify emotional and physical symptoms of panic attacks to develop targeted coping strategies.
14. Create a support network
Create a support network of colleagues, friends, and family to help manage panic attacks. Consider seeking support from a mental health professional to further reduce symptoms. Consider educating colleagues and supervisors about panic attacks and anxiety disorders to reduce the stigma.
How to support an employee or colleague who is experiencing panic attacks
If an employee or colleague is experiencing panic attacks or other anxiety symptoms, there are things you can do to help.
Create an open environment
Promote honest and open conversations about stress, mental health, and panic attacks to normalize the experience and reduce stigma. Create an environment where employees feel able to discuss their panic attacks with colleagues and leaders and feel safe to advocate for themselves.
Allow time for recovery
Allow employees and colleagues to take as much time as they need to recover from a panic attack. Because of the activation of the flight-or-fight response during a panic attack, afterward, the person may feel exhausted and disoriented.
Maintain regular communication
Regular communication allows employees to discuss issues and workplace stressors that lead to increased anxiety and panic. From talking about their experiences, leaders can pick up useful information, such as how often attacks occur and what triggers them.
Mental health in the workplace
Importance of mental health support in the workplace
By creating an atmosphere of support around mental health, workplaces can see increases in productivity and cohesiveness.
It is important to provide resources and support to help employees manage panic attacks and increase stress management.
To do this, organizations can remove barriers to mental healthcare (such as cost and accessibility), create support groups, and incorporate wellness practices such as yoga and meditation into the workplace. This can help create an environment where employees feel comfortable discussing their mental health concerns.
When to seek professional help for panic attacks
Seeking professional help can be beneficial for those experiencing panic attacks. Treatment options may include therapy, medication, wellness practices, or a mixture of all three. Seeking professional help can also help identify underlying causes of panic attacks.
Panic attacks can be scary and overwhelming, but seeking support and developing coping strategies can help manage symptoms. Remember that panic attacks are treatable, and nobody has to confront them alone; support is available to guide individuals through the process.
I specialize in working with high-achieving people, helping them overcome internal obstacles such as self-doubt and blame to achieve their goals. Many of my clients have experienced anxiety and panic attacks, and together, we’ve helped them get to the root of their worries and confront them with confidence and compassion.
If you’re dealing with panic attacks at work (or home), I’m here to help. Reach out today to take the first steps toward healing.
