At your workplace, an unexpected wave of intense fear washes over you, engulfing you in a profound sense of dread. Your heart races, your hands tremble uncontrollably, you feel lightheaded, and sweat drenches your body.
It becomes difficult to breathe, and you fear that you might be having a heart attack, convinced that death is imminent. As you prepare to call for emergency medical assistance, the symptoms gradually subside, revealing that what you experienced was actually a panic attack at work.
Managing workplace panic attacks can be challenging. Given that work environments are often stress-inducing, it is not surprising that many individuals experience panic attack at work. This can add to the stress levels since the comfort of home is not readily accessible, where one can lie down on a sofa or retreat to bed.
Tips For Dealing With Work Panic
When you sense panic attack hits at work, find a quiet and private space to sit until the symptoms subside. If you find yourself in a meeting or another high-pressure situation, calmly excuse yourself to get water or visit the restroom, thereby creating an opportunity to remove yourself from the triggering environment.
If you are concerned about causing alarm due to your absence, consider texting a colleague to inform them that you are feeling unwell and will return once you feel better. Once in a quiet space, employ the following strategies to manage your panic attack at work effectively:
- Practice deep and slow breathing: Close your eyes to reduce stimulation and focus on taking deep breaths. Inhale for a count of four, hold for a moment, and then exhale for another count of four.
This technique slows your heart rate, counteracts dizziness, and imparts a sense of control, ultimately reducing fear in workplace panic attack. If you struggle to control your breathing, sit down and place your head between your legs or breathe into a paper bag if available.
- Engage in mindfulness: Acknowledge your heightened emotional state and remind yourself to take long, slow, and deep breaths. By concentrating on your breath, you can distract yourself from distressing thought patterns.
Affirm to yourself, “I am not dying. This will pass.” Additionally, focus on your physical sensations, identifying three things you can see, hear, and feel. If you are familiar with yoga, assuming a centering yoga pose like Sukhasana or easy pose can induce a state of mindfulness.
- Visualize a tranquil and joyful place: Imagine a location that brings you relaxation, such as a favorite beach, hiking trail, or serene lake. Picture yourself in that setting, paying attention to as many details as possible.
Engage your senses by contemplating the sunlight streaming through trees or reflecting off the water’s surface, the scent of leaves or flowers, and the sensation of sand between your toes.
- Repeat a mantra: If you already have a personal mantra or favorite words of affirmation, recite them silently or aloud if you are having a panic attack at work. Alternatively, close your eyes and repeat phrases like “This will pass,” “I will be fine,” or “I will overcome this.”
- Take a break: If feasible, inform your supervisor that you are feeling unwell and need a brief respite. Utilize 15 minutes to step away from your office or desk. Avoid checking your phone and instead opt for activities like drinking herbal tea, going for a walk or finding a quiet spot outside, or simply sitting still for a few minutes.
If circumstances prevent you from leaving or if you lack the time for a 15-minute break, try to remain still for five minutes. If possible, consider going home for the remainder of the day to recuperate and regain composure. If you have experienced previous panic attacks, consulting with a medical professional is strongly advised.
Managing A Colleague’s Panic Attack At The Workplace
If you encounter someone who is having a panic attack at work, it is essential not to attempt diagnosing the situation yourself. However, being able to recognize the symptoms can empower you to provide better support to someone in distress.
When addressing the individual, maintain a calm demeanor and speak in a soothing tone. You can assist in managing a colleague’s panic attack by following these five steps:
- Inquire: Avoid making assumptions about their condition and calmly ask if they are alright and if they would like your assistance. For instance, you can say, “Miguel, are you okay? Would you like me to accompany you outside so you can catch your breath?”
In situations where the person appears unable to communicate and you suspect a heart attack, promptly call for an ambulance, allowing medical professionals to assess the situation.
- Find a quiet and private space: Minimizing environmental stimuli can help alleviate stress and diminish symptoms like dizziness and nausea. Ask your colleague if they would like your assistance in finding a tranquil spot to sit.
If they affirm, guide them to such a location. If they decline your offer, ask if there is anything else you can do to help. Respect their decision, and assure them that you are available if they change their mind.
- Listen attentively: Respect personal boundaries, and if the person is able to express how you can support them, follow their lead. Bear in mind that their response might be curt due to emotional distress, and they might feel embarrassed about experiencing a panic attack in public.
If they request that you leave, reassure them that you will remain nearby should they require assistance. You can say something like, “I don’t want to leave you alone when you seem distressed. I’ll be nearby if you need me.” Give them some space while staying within reach if they call for your help.
- Provide reassurance: If the person asks you to stay, reassure them that you are there to support them. Introduce a mantra or affirming statement to redirect their attention away from the panic.
Suggest that they repeat after you, such as saying, “I am going to be okay.” Model slow and purposeful breathing, asking them to close their eyes and synchronize their breath with yours, following the breathing technique mentioned earlier. Continue this practice until their breathing slows and they regain a sense of control.
- After the panic attack subsides: Once the panic attack has passed, reassure your colleague that their experience will not affect how you perceive them at work. Emphasize that you will respect their privacy and refrain from sharing what happened with anyone. Encourage them to take a few minutes or the remainder of the day to recover, if possible.
While panic attacks can be distressing, the potential implications they have on how you are perceived at work can exacerbate stress levels.
By implementing the strategies outlined above, you can effectively manage your panic attack at work or your colleague’s symptoms and prevent them from overpowering the workday. Remember to seek professional support and guidance if needed, in addition to implementing these coping techniques.