Experiencing a panic attack at work can be a terrifying ordeal. In fact, you’re not alone. Many are bravely fighting similar battles, but when you’re in the midst of the overwhelming fear and physical discomfort that comes with a panic attack, it can indeed feel like you’re alone. This article will compassionately guide you through understanding panic attacks, recognising their signs, and most importantly, providing practical and implementable strategies for managing and overcoming them. It’s essential to remember that professional medical advice should always be sought for recurrent panic attacks or severe anxiety. There is no “one-size-fits-all” approach, but with a better understanding, patience, and professional help, a healthier, manageable work experience is achievable.
Disclaimer: This article provides general information about coping with panic attacks and anxiety in the workplace. It should not be used as a substitute for professional medical advice, diagnosis or treatment. Consult your doctor if you experience recurrent panic attacks or severe anxiety. Your employer may also have resources to support employees’ mental health and wellbeing.
What is a Panic Attack?
A panic attack is a sudden, intense feeling of fear, anxiety, and distress that peaks within minutes. The physical and psychological symptoms can be so severe that someone experiencing a panic attack may feel like they are dying, having a heart attack, or losing control of their mind and body.
Common symptoms of a panic attack include:
- Racing heartbeat
- Sweating
- Trembling or shaking
- Shortness of breath or tightness in the chest
- Choking sensation
- Nausea or gastrointestinal distress
- Dizziness, lightheadedness, or feeling faint
- Numbness or tingling sensations
- Hot flashes or chills
- Fear of losing control or “going crazy”
- Sense of impending doom or danger
A panic attack typically reaches its peak within 10 minutes. Most panic attacks end within 20 to 30 minutes, though the effects and anxiety may linger for hours afterward. Attacks can happen suddenly without warning or may be triggered by a stressful event or situation.
Causes of Panic Attacks at Work
Panic attacks at work can be triggered by various factors related to the workplace environment or the individual.
Workplace Stressors
The workplace contains many potential stressors that may provoke panic attacks in susceptible individuals, such as:
- High-pressure deadlines
- Conflicts with coworkers or managers
- A toxic work culture
- Excessive workload demands
- Poor work-life balance
- Job insecurity
- Public speaking or performing in front of others
The body’s fight-or-flight response can kick in due to workplace stress, leading to the sudden surge of anxiety symptoms experienced during a panic attack.
Pre-existing Anxiety Disorders
People with preexisting anxiety disorders like generalised anxiety disorder (GAD), social anxiety disorder, phobias, PTSD or panic disorder have a heightened risk for panic attacks, including at work.
Their baseline anxiety makes them more prone to experiencing panic attacks when confronted with workplace stressors or triggers.
Biological Factors
Biology also plays a role, as some individuals are just wired to be more susceptible to anxiety and panic attacks due to brain chemistry or genetics.
Factors like family history of anxiety disorders, personality type, trauma background, and physical health can increase panic attack risk as well.
Signs a Panic Attack is Coming On
A panic attack doesn’t come out of the blue, there are typically warning signs that one is about to happen. Being aware of these signs can help you take action quickly to minimise the severity of the attack. Here are some common indications that a panic attack is imminent:
Physical sensations
- Increased heart rate or racing heart
- Chest pain or tightness
- Feeling dizzy, lightheaded or faint
- Nausea
- Shortness of breath, feeling smothered or choked
- Tingling or numbness in the hands and feet
- Chills, hot flashes or sudden sweating
- Trembling or shaking
- Nausea, stomach pain or discomfort
Thought patterns
- Feeling an overwhelming sense of fear, often without a specific reason or threat
- Feeling a loss of control or going crazy
- Fear of dying, having a heart attack or passing out
- Worrying that symptoms mean you have a serious medical illness
- Thinking you need to escape or flee the situation
Behavior changes
- Avoiding certain places or situations to escape feelings of panic
- Restlessness, pacing or feeling on edge
- Feeling the need to use the restroom frequently
- Changes in sleep patterns or loss of appetite
- Inability to concentrate or feeling spaced out
- Irritability or short temper
- Withdrawing from or avoiding social settings
Being tuned into these common warning signs means you can take action quickly when a panic attack threatens, using various coping strategies and grounding techniques. The earlier you intervene, the less intense the attack is likely to be.
Panic Attack at Work – Tips for Managing
If you feel a panic attack coming on at work, there are things you can do to help manage it:
- Go to a quiet place. Remove yourself from your workspace and go somewhere quiet and private, like an empty conference room or outside. This can help minimise stimulation.
- Use breathing exercises. When you start to feel anxious, focus on taking slow, deep breaths. Inhale through your nose and exhale slowly through your mouth.
- Distract yourself. Think of something calming, like being in nature or listening to music. You could also count backward slowly from 100 or recite a mantra like “This will pass” silently to yourself.
- Talk to a coworker. Speaking with a trusted colleague can help ground you. Explain that you are having a panic attack and use them as support. They can remind you that the feelings are temporary and help guide your breathing.
The key is to act right away when you feel a panic attack coming on so you can minimise the symptoms. With practice, these strategies can help you get through an episode at work.
Seeking Treatment for Panic Disorder
Panic disorder is highly treatable through a combination of therapy, medication, and lifestyle changes.
Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) is an effective, short-term form of psychotherapy that focuses on changing negative thought patterns and behaviors that perpetuate panic attacks. CBT helps people identify distorted thinking related to panic and develop skills to challenge those irrational thoughts. Through CBT, individuals learn to view panic attacks as uncomfortable but harmless bodily reactions.
Medication
Certain medications may help prevent panic attacks or reduce their frequency and severity. Selective serotonin reuptake inhibitors (SSRIs) or serotonin-norepinephrine reuptake inhibitors (SNRIs) are prescription medications that may be used to treat panic disorder. A GP or other healthcare professional can help determine if medication is appropriate.
Lifestyle Changes
Making healthy lifestyle changes can decrease anxiety and stress that contributes to panic attacks. Getting regular exercise, eating a balanced diet, limiting caffeine, getting enough sleep, practicing relaxation techniques, and reducing alcohol intake can all help manage panic disorder.
Implementing lifestyle changes takes consistency over time, but can significantly improve panic symptoms along with other treatments.
Panic attack at work: Accommodations for Employees
If you experience panic attacks frequently, there are several accommodations your employer can make to help you manage anxiety at work. These include:
Flexible Work Options
Ask about flexible hours or compressed work weeks so you have more control over your schedule. Your employer may allow changes to your start and end times, or let you condense your full-time hours into fewer days during the week.
Remote Work
Request to work from home part or full-time, if possible with your job duties. This allows you to avoid triggers related to commuting or the office environment. Working remotely can also provide more privacy if you need to take a break during the workday for relaxation techniques or emotional regulation.
Modified Job Duties
Discuss if certain projects or tasks provoke more anxiety than others. Your employer may be able to restructure your duties to play to your strengths and avoid known triggers. This could mean transferring you to a different department, restricting public speaking requests, or allowing you to avoid crowded meetings.
Making proactive changes to your work routine can reduce panic attack frequency and severity. Don’t be afraid to speak with your manager or HR department to request reasonable accommodations. With some adjustments, you can find success in managing anxiety at work.
Panic attack at work: Educating Coworkers
Panic attacks and other mental health conditions are often misunderstood in the workplace. Coworkers may make incorrect assumptions or say unhelpful things if they don’t understand panic disorder.
Educating your coworkers can help destigmatise mental health conditions like panic disorder. It also helps them recognise symptoms of a panic attack and learn how to respond in a supportive way.
Here are some tips for educating your coworkers:
- Share general information about panic attacks and panic disorder. Explain that it is a medical condition and not something you can control. Provide resources so they can learn more on their own.
- Make sure coworkers know how to recognise a panic attack. Common symptoms include rapid heartbeat, sweating, trembling, shortness of breath, and feeling like you’re choking or having a heart attack.
- Ask them not to minimise panic attacks or just tell you to “calm down.” Explain how to provide support instead, like giving you space, speaking slowly and calmly, or reminding you that it will pass.
- Suggest helpful things they can say during a panic attack, like “what can I do to help?” or “focus on your breathing with me.”
- Let them know that making jokes or drawing unnecessary attention to your panic attacks can increase stigma.
- Convey that you’re still able to perform your job duties but may need minor accommodations like stepping out briefly or wearing noise-canceling headphones.
Coworker education goes a long way in making the workplace more inclusive and supportive. It helps shift perspectives on mental health while giving your peers actionable tips for being compassionate allies. The more understanding there is around panic disorder, the less isolated and alone you’ll feel during the challenging times.
Panic Attack at Work: When to Seek Emergency Care
If you experience a panic attack that lasts for over 10 minutes, it’s important to seek emergency medical care right away. Prolonged panic attacks can lead to dangerously low oxygen levels from hyperventilating as well as escalating anxiety.
You should also seek emergency care if you have thoughts of harming yourself during a panic attack. Feeling out of control or like you just want the panic attack to end is common, but having suicidal thoughts is a sign you need immediate intervention. Call emergency services or go to your nearest emergency room if you have thoughts of self-harm.
Finally, seek emergency care if you start to hyperventilate during a panic attack. Hyperventilation occurs when you breathe rapidly, expelling too much carbon dioxide from your body. This leads to low carbon dioxide levels in the blood, causing many unpleasant symptoms like dizziness, muscle spasms or cramps, numbness and tingling in the hands and feet, and fainting. Hyperventilating for more than a few minutes may lead to seizures, coma, or death. Call 999 (if you’re based in the United Kingdom) if you cannot slow your breathing on your own during a panic attack.
Experiencing a panic attack is scary and uncomfortable. But seeking timely emergency care can provide lifesaving treatment if your panic symptoms become extreme or dangerous. Don’t hesitate to get emergency help when needed.
Wellbeing Strategies
Having an effective wellbeing plan can help reduce panic attacks at work. Here are some key strategies:
Stress Management
- Practice relaxation techniques like deep breathing, visualisation, and progressive muscle relaxation. Take short breaks to do quick meditations or stretches.
- Set boundaries and don’t take on too much. Manage your workload and learn to say no to additional tasks if you are overloaded.
- Talk to a therapist or counselor for support in developing healthy coping mechanisms. CBT and mindfulness training can help.
Exercise
- Aim for 30 mins of cardio exercise per day. Activities like walking, jogging, swimming, cycling and aerobics can reduce anxiety.
- Try strength training 2-3 times a week. Lifting weights and using resistance bands helps relieve tension.
- Take movement breaks at work. Simple stretches or short walks help clear your head.
Healthy Eating
- Eat a balanced diet focused on whole foods like fruits, vegetables, lean proteins, healthy fats and whole grains.
- Stay hydrated by drinking plenty of water throughout the day. Dehydration can worsen anxiety.
- Limit caffeine, alcohol and highly processed foods which can trigger symptoms.
Good Sleep Habits
- Aim for 7-9 hours of sleep per night. Lack of sleep exacerbates anxiety and panic attacks.
- Maintain a consistent sleep schedule by going to bed and waking up at the same times, even on weekends.
- Create an ideal sleep environment that is cool, dark and quiet. Avoid electronics before bedtime.
- Try natural sleep aids like chamomile tea, magnesium supplements or lavender essential oils.
Know You’re Not Alone
Having panic attacks at work can feel extremely isolating. It’s easy to feel like you’re the only one struggling with this and that no one else can relate. However, panic attacks are actually quite common.
While panic attacks are challenging, many people have found effective ways to manage them and live full, successful lives. The key is realising you’re not alone in this struggle. Many people have been where you are and have gone on to thrive in their careers. With professional help and self-care strategies, you can overcome panic attacks too. This is a very treatable condition. Don’t lose hope and know there are people who understand what you’re going through.
It’s Time to Take Action for Mental Health at your workplace
Panic attacks and anxiety can be truly debilitating and they can occur even in the seemingly safe environment of your workplace. Equip yourself with the knowledge and tools to manage these stressors effectively. To delve even deeper into creating a healthier work-life balance, we encourage you to explore the variety of workplace wellbeing services at Wellbeing in Your Office. We offer mindfulness sessions, stress management workshops, yoga classes, and First Aid for Mental Health Courses.
Act now and take your first step towards a better mental health at your workplace today. Let’s work together to transform your office into a thriving, stress-free space. Contact us today!
Disclaimer: The information provided in this article is intended for general knowledge and educational purposes only. It should not be construed as professional health, legal, or business advice. Readers should always consult with appropriate health professionals, human resource experts, or legal advisors for specific concerns related to mental health and wellbeing in the workplace. While every effort has been made to ensure the accuracy of the information at the time of publication, Wellbeing In Your Office cannot be held responsible for any subsequent changes, updates, or revisions of the aforementioned content.