How to Manage Panic Attacks at Work

If you get sudden and overwhelming bouts of anxiety and fear that last for several minutes, you may be dealing with a panic attack. Here’s what you can do to manage them better.

Panic attacks can be frequent and unexpected. These sudden attacks feel like a sudden wave of fear, panic, discomfort, or disorientation, even if there is no clear or physical cause of danger.^[1]

Signs and symptoms of panic attacks^[1]

As its name suggests, a panic attack occurs when bouts of uncontrollable panic set in. People often feel like their minds and bodies are under siege, making it hard to go about their day or even breathe normally.

If you are unsure whether you are suffering from panic attacks, here are some physical signs and symptoms:

Shortness of breath
Crying
Trembling
Tingling
Rapid heart rate

Panic attacks can occur out of the blue, so it’s not always easy to predict the next occurrence. However, you can look out for these tell-tale signs that may warn you of an incoming wave.

Mental signs and symptoms of panic attacks:

Intense fear and anxiety
Feeling out of control or having a sense of impending doom
Fear of places where panic attacks have previously occurred

How to manage panic attacks at work

Dealing with panic attacks in the privacy and comfort of your home is difficult enough, but having one at work is extra stressful as you may feel scared, alone, or ashamed.

If you’re struggling with panic attacks at work, here are some tips:

Find a private place to remove distractions^[2]

If you feel uncomfortable, it can heighten your feelings of panic, shame, or anxiety. To bring yourself some peace and comfort, find a quiet place that gives you space.

This may be the pantry, your own office, a quiet corner in your shared office, or even the bathroom. If you find it more uncomfortable to be in small spaces, you can step out of the office to get some fresh air in a wide, open space.

2. Don’t ignore your panic attack^[2]

When dealing with a panic attack at work, some may get the urge to ignore it and hope that it will just go away. Unfortunately, ignoring your symptoms can make them worse and disrupt your work performance as you may overwhelm yourself by trying to keep your mind busy during an attack.

Instead of ignoring how you feel, try to acknowledge that you’re having a panic attack and give yourself time to get through it.

3. Don’t fight your panic attack^[2]

Panic attacks do not feel pleasant, and it’s a natural reaction to want to fight bad feelings and make them stop. However, fighting the symptoms can exacerbate your panic attack.

Although it may be difficult, try to embrace the sensations and breathe slowly to calm yourself down. Try to remember that your panic attack will pass.

4. Stay educated^[1]

Keep up to date with the latest research about warning signs, treatments, and studies on panic attacks, so you are better informed to help yourself or your loved ones.

By being on top of news related to panic attacks, you’ll feel more comfortable and confident when tackling your own, or helping someone to overcome one.

5. Reach out to someone you trust^[1]

When you’re feeling lost and alone, it can be helpful to call someone you trust to find understanding or comfort. Even if they are not able to walk you through your panic attack, simply hearing their voice and knowing they are there for you can help you find calm.

If you are suffering from severe panic attacks, speak to your health care provider. They may be able to recommend effective treatment such as psychotherapy, medication, or working with a mental health professional.^[1]

REFERENCES

Managing Panic Attacks at Work. Mental Health America, N.D. Cited on 27 Feb 2022. Available from: https://www.mha-em.org/im-looking-for/mental-health-knowledge-base/concerns/128-managing-panic-attacks-at-work
Panic Disorder: When Fear Overwhelms. National Institute of Mental Health, 2022. Cited on 27 Feb 2022. Available from: https://www.nimh.nih.gov/health/publications/panic-disorder-when-fear-overwhelms