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Mental Health HomepageConditions LibraryConditions CategoryConditions CategoryHow to Handle a Panic Attack at Work: The Complete Guide
Table of Contents:OverviewDetailed Steps You Can Practice to Handle a Panic Attack at Work and Prepare for the Next OnePreparing for Panic AttacksMaking Your Game Plan for Handling Panic Attacks at WorkGet to the Root of the Problem and Stop the Panic Attacks at Work: See a TherapistConsider Seeing a PsychiatristTry Supplemental Lifestyle Changes Such as New Diets and Exercise Routines
Anxiety DisorderRead Time: 9 Minutes
Published On: June 2, 2016
Updated On: November 3, 2023
OverviewIf you are having a panic attack at work while reading this, please immediately follow the simple steps below (if not, skip this section):Pull up this article on your phone so you can reference it after leaving your workstation.Leave the situation you are in as soon as possible. If you need to, make an excuse such as needing to use the bathroom.Head to the nearest place where you will have privacy or at least avoid interactions that will exacerbate the panic attack. It could be a small, private office, a phone booth, a bathroom stall, a bathroom for only one person or maybe outside the office.Focus on your breathing. Try to take deep breaths through your nose and let your stomach expand. Continue this until your symptoms improve.While you are breathing, remind yourself this isn’t your fault. You didn’t do anything wrong.Counter the thought that might be causing or contributing to your panic attack. Now that you’ve found a place where you can better handle your symptoms, think about how safe you are. Nothing can hurt you right now. Everything is OK.Remember, you have handled panic attacks before. You were OK then and you will be OK now.Focus on your breathing again.Repeat steps 4-8 as many times as you need to. Remember, there is no rush. Everything is OK.Head home if you need to. Your health is more important than trying to tough it out and get more work done.Once the panic attack is over, congratulate yourself. Recognize how that satisfaction makes your body feel. Remember that feeling.It’s hard to read detailed steps when you are sweating profusely and trying to hold it together. Use the above steps if this is your first time visiting this article. Keep reading if you want in-depth advice for future use.Note: We derived much of the above and below steps from advice fromtherapist Perpetua Neo, who has helped many clients manage panic attacks.
Overview
If you are having a panic attack at work while reading this, please immediately follow the simple steps below (if not, skip this section):
It’s hard to read detailed steps when you are sweating profusely and trying to hold it together. Use the above steps if this is your first time visiting this article. Keep reading if you want in-depth advice for future use.
Note: We derived much of the above and below steps from advice fromtherapist Perpetua Neo, who has helped many clients manage panic attacks.
Detailed Steps You Can Practice to Handle a Panic Attack at Work and Prepare for the Next One
Use these next steps to prepare and practice in case there is another panic attack. You can also use them if the simple steps were not effective enough. Once you’re done reading, try combinations and make a custom method that works best for you.
Realize When You Are Close to Having a Panic Attack
Panic attacks don’t happen suddenly. They start creeping up an hour before people become aware of them, according to astudypublished in the National Center of Biotechnology Information.
By memorizing the signs of an oncoming panic attack, you can better prepare for it and react quickly. Here they are:
If you experience any one of these symptoms, start using the simple (listed above) or detailed steps (keep reading) in this article. It might negate the panic attack or at least better prepare you.
A More Advanced Technique for Handling a Panic Attack at Work: TIP
Talkspace therapistJessica Gilpert recommended people handle panic attacks using a technique called TIP. Here is how it works (remember to follow the steps in order):
T = Cold Temperature
If you apply something cold to your body, it will help youcalm downduring a panic attack. When having a panic attack at work, try finding a bathroom so you can run cold water on your wrists or place a cold towel on your neck. If it’s cold outside, try going out for a bit.
I = Intense Exercise
Exercise will also help you calm down before and during a panic attack. Gilpert recommended running really fast in place, doing some jumping jacks and stretching the chest. Make sure you know where you can do these exercises without disturbing co-workers.
Therapist Laura L. Ryanrecommended running, a tactic that has helped several of her clients deal with panic attacks at work.
“I had a client in the past who was having up to 20 panic attacks per day and I suggested she carry running shoes in her purse so she could be prepared when she started to feel the panic coming on,” Ryan said. “She would step outside during her workday to speed walk/run for several minutes when she felt panicked and then return to the office when she was feeling normal again.”
P = Progressive Breathing
Use the breathing techniques mentioned earlier. Remember to inhale through your nose, take deep breaths and allow your stomach to expand.
Talkspace therapist Alicia Winkle suggested breathing in through the nose for five seconds, holding a breath for five seconds and then exhaling for five seconds.
You can practice these techniques as part of TIP or separately.
Read ourarticle on anxiety and mindful breathingfor more advice.
Progressive Muscle Relaxation [PMR]
Note: Try variations on the numbers of seconds until you find the optimal time.
The Power of Water
Therapist Nicole Richardsonrecommended people drink eight ounces of cold water when having a panic attack. This tactic has worked with several of her clients, Richardson said.
It is also a good idea to splash cold water on your face and the back of your neck, said therapist Perpetua Neo. You can do this using a spray bottle, too.
Preparing for Panic Attacks
Chatting with Supervisors and Co-Workers
To minimize any damage to your professional relationships, consider telling your supervisors and human resource staff members you suffer from panic attacks. You can inform co-workers, too, if you feel comfortable doing so and think it will help the situation.
Remember, it is illegal for anyone to discriminate against you because of a mental illness, including a panic disorder.
Recognize Triggers Around the Office
If your panic attacks start in the workplace, there might be situations, people or objects that trigger them. Try to recognize these. It will help you further prepare.
You should not, however, avoid these triggers to the point where it affects your performance at work. If presentations are a trigger, it might be hard to skip them and keep your job.
It’s difficult to recognize and prepare for triggers without anticipating a panic attack. To help the process, Burke suggested using a combination of psychotherapy, relaxation techniques and medication (more on these strategies later in the post).
Carry or Use Counter Triggers: Objects or Actions That Calm You Down
In the same way there are triggers that will start panic attacks, there are objects, people and situations that might calm you before or during an attack. Here are some examples:
Make a List of Optimal Places You Can Head To
Being in a place you are comfortable in will help with panic attacks. Here are some examples of environments you can use:
Making Your Game Plan for Handling Panic Attacks at WorkNow that you have the list of tactics, it’s time to customize and make your game plan for handling panic attacks at work. Here is an example of what that should look like:Leave the situationHead to the single-person bathroomTake deep breathsUse PMRCall my therapistText my supervisor and inform her of what has happenedGo runningHead homeOnce you make this plan, put it somewhere easily accessible on your phone or a piece of paper you carry. Modify it as many times as needed. If you need help practicing or forming the plan, consider working with a therapist, someone who can act as a coach.
Making Your Game Plan for Handling Panic Attacks at Work
Now that you have the list of tactics, it’s time to customize and make your game plan for handling panic attacks at work. Here is an example of what that should look like:
Once you make this plan, put it somewhere easily accessible on your phone or a piece of paper you carry. Modify it as many times as needed. If you need help practicing or forming the plan, consider working with a therapist, someone who can act as a coach.
Get to the Root of the Problem and Stop the Panic Attacks at Work: See a Therapist
“Panic attacks are the body’s way of shouting that you are ignoring your mind and feelings,” Neo said. Getting in touch with them will help.
Consider Seeing a PsychiatristIf you need a supplement to therapy to take the edge off your symptoms, consider seeing apsychiatrist. He or she can work with you to find a medication that will help.
Consider Seeing a Psychiatrist
If you need a supplement to therapy to take the edge off your symptoms, consider seeing apsychiatrist. He or she can work with you to find a medication that will help.
Try Supplemental Lifestyle Changes Such as New Diets and Exercise Routines
Dieting
People who suffer with panic attacks can also work with experts andorganizationsto formulate specific diet plans, said Polly J. Meyers, the co-founder ofBreakFreeFromAnxiety.com.
“Your mind will go further with therapy after that,” Meyers told Talkspace.
Exercise
Exercising during a break in the work day can help with panic attacks. Exercise at any time will help prevent the development of other anxiety disorders, according tothis studyfrom Southern Methodist University.
By using this article to form a plan to handle panic attacks at work, you should be set for the present. Then you can try a combination of therapy, dieting or exercise to secure a mentally healthy — and panic-free — future.
Joseph RauchStaff Writer at Talkspace
Staff Writer at Talkspace
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