Managing a Panic Attack at Work

Managing a Panic Attack at Work
We know work can be stressful, so it’s not surprising that many people experience panic attacks while on the job. This can add to your stress, because you’re not at home where you can lie down on the sofa or curl up on your bed.

When you feel a panic attack coming on, find a quiet, private place to sit until the symptoms pass. If you’re in a meeting or another high-pressure situation, try to calmly remove yourself by stepping out to get water or visit the restroom. If you’re worried about your absence raising alarms, text a colleague that you’re not feeling well and will be back when you feel better. Once you’re in quiet space, use the following strategies to manage your symptoms.

Breathe deep and slow.
To try to control your breathing, close your eyes (this reduces stimulation), and focus on taking deep and slow breaths through your mouth. Breathe in for a count of four, hold for a second, and then breathe out for a count of four. This will slow your heart rate and may counteract feelings of dizziness.

Try mindfulness.
You are in a heightened emotional state; remind yourself to take long, slow, deep breaths. Focusing on your breath will distract you from your thought patterns.

Visualize a peaceful and happy place.
Think about a place that relaxes you: a favorite beach, a hike, a lake. Picture yourself there and focus on as many details as possible. Like the mindfulness exercise, focus on what you can see and hear and feel.

Repeat a mantra.
If you already have a mantra or favorite words of affirmation, repeat them. If not, close your eyes and repeat one of the following phrases: “This will pass,” or “I will be fine,” or “I will get through this.”

Take a break.
If you can, tell your boss you’re not feeling well and need to step away. Take 15 minutes before going back to your office or your desk. Don’t check your phone. Drink a cup of herbal tea. Walk or sit outside. Or if you cannot remove yourself, or don’t have 15 minutes, then just sit still for 5 minutes.

Excerpted from https://lnkd.in/egPAZdJJ by Ruth C. White

#panicattacks #stressmanagement #anxiety #mentalhealthatwork