How to Handle a Panic Attack at Work: Tips and Strategies
You're at work when, out of nowhere, your heart starts racing, and your mind starts spinning faster than a fidget spinner.
Sound familiar? If so, you're not alone.
Many of us have encountered panic attacks during our nine-to-five shifts.
Whether it's your first time or you've been down this road before, experiencing one can be terrifying.
So, we're here to show you how to tackle this challenge head-on.
Let's explore how you can stay calm, find relief, and regain control during a panic attack.
(If you’re currently experiencing a panic attack, download the Wave app to listen to our “Panic Attack Talk Down.” You can repeat it as many times as needed until the attack has passed.)
What Are Panic Attacks?
Panic attacks are sudden episodes of intense fear that trigger severe physical reactions.
Even when there is no real danger, your body reacts as if there is.
These attacks can come without warning and can be very scary. They usually peak within minutes, leaving you feeling exhausted.
They can happen to anyone, even those without an anxiety disorder. But if you have recurrent, unexpected panic attacks, it could be a sign of panic disorder.
If your panic attacks are interfering with your daily life, consult with a mental health professional. They can determine if you meet the criteria for panic disorder.
Recognizing Signs of a Panic Attack
Recognizing the signs early is the first step in dealing with them effectively.
Here are some common symptoms:
Pounding or racing heart
Sweating
Trembling or shaking
Shortness of breath
Choking sensation
Chest pain
Nausea
Dry mouth
Dizziness or light-headedness
Chills or hot flashes
Numbness or tingling
A sense of unreality or detachment
A sense of impending doom or danger
Panic attacks typically last for less than 10 minutes, but some symptoms can last longer.
While they can be scary, it's important to remember that they're not life-threatening.
Immediate Steps to Take During a Panic Attack
Here are some steps to follow:
Find a Quiet Space: If possible, move to a quieter area to avoid additional stressors.
Focus on Your Breathing: Take slow, deep breaths. Inhale for four seconds, hold for four seconds and exhale for four seconds.
Ground Yourself: Use grounding techniques like feeling the texture of an object or counting items around you.
Practice Positive Self-Talk: Remind yourself that this will pass and that you are safe.
Use a Calming Visualization: Imagine a peaceful place or a happy memory to distract your mind.
Stay Present: Focus on the present moment and divert your thoughts.
Drink Water: Sip some water slowly to help calm your body.
Move Your Body: Light physical activity, like walking or gentle stretches, can help reduce adrenaline levels.
These steps can help reduce the intensity of a panic attack and help you regain a sense of control. Favorite our Panic Attack Talk Down byte in the Wave app, so it’s handy when you need it.
Breathing Techniques to Calm Yourself
Breathing exercises can help you stay calm during a panic attack. Here are some techniques:
Deep Breathing: Breathe deeply through your nose for four seconds. Hold for four seconds, and exhale through your mouth for four seconds.
Box Breathing: Inhale for four counts, hold your breath for four counts, exhale for four counts, and hold again for four counts.
4-7-8 Breathing: Inhale through your nose for four counts, hold for seven counts, and exhale through your mouth for eight counts.
Diaphragmatic Breathing: Place one hand on your chest and the other on your stomach (just below your rib cage). Breathe deeply so that your stomach expands while your chest remains still.
Alternate Nostril Breathing: Close your right nostril with your thumb and inhale through your left. Close your left with your ring finger, release, and exhale through your right. Repeat on the other side.
Pursed-Lip Breathing: Inhale through your nose for two counts, and exhale slowly through pursed lips for four counts.
Practicing these techniques regularly can help you stay calm during a panic attack.
Grounding Techniques to Stay Present
Grounding techniques keep you connected to the present moment and your immediate environment.
They are effective in managing anxiety, panic attacks, and other mental health conditions.
5-4-3-2-1 Technique: Identify five things you can see. Four things you can touch. Three things you can hear. Two things you can smell and one thing you can taste (or one thing you’re grateful for).
Body Scan: Slowly scan your body from head to toe. Notice any sensations or areas of tension.
Mindful Eating: Focus on the taste, texture, and smell of what you're eating or drinking. Pay attention to each bite or sip.
Describe Your Environment: Mentally describe your surroundings in detail (shape, color, and texture).
Hold a Grounding Object: Keep a small object, like a fidget spinner, in your pocket. Hold and focus on its texture and weight. This can help anchor you to the present.
Breathe and Count: Take a deep breath and count slowly to ten. Then exhale and count back down to one.
Name Categories: Think of items in a specific category, like types of fruits or countries.
Mindful Walking: Focus on the sensation of your feet touching the ground. Notice the pressure and connection with the floor.
Visualize a Safe Place: Imagine a place where you feel safe and calm. Visualize the details and immerse yourself in the scene.
These grounding techniques can help you manage anxiety symptoms during stressful situations.
Creating a Safe Space at Work
Let's look at this from the perspective of an employee and employer.
Creating a safe workplace supports mental wellness, inclusion, and legal compliance. It can also increase overall morale, job satisfaction, and retention.
Here are things an employer can do to create a safe space at work:
Promote Open Communication: Normalize mental health conversations and destigmatize getting help.
Provide Mental Health Resources: Make mental health apps and wellness activities available. Provide mental health coverage in employee health plans and create an Employee Assistance Program (EAP).
Allow Flexibility and Work-Life Balance: Provide flexible schedules and remote work options. Discourage excessive overtime and encourage employees to disconnect after hours.
Improve Autonomy and Employee Involvement: Give employees more control over their work process. Recognize achievements and provide growth opportunities.
Prioritize Mental Health: Provide ongoing mental health education and training for all employees. Embed mental health support into the fabric of the workplace.
Here are some ways employees can create their own safe spaces at work:
Personalize Your Space: Add personal items to make your workspace feel like your own.
Organize Your Space: Organize your desk if you have one. Keep your workspace neat and tidy to reduce stress and help you feel more in control.
Use Calming Scents: Keep a small diffuser or essential oil roller with scents like lavender or chamomile with you to pull out or use as needed.
Take Breaks: Step away from your desk or station regularly to stretch or walk if you can. Short breaks can refresh your mind.
Set Boundaries: Set limits on overtime or say no to extra projects when you're feeling overwhelmed.
Noise Control: Use noise-canceling headphones or listen to calming music or sounds if you’re able to. The Wave app has some calming sounds that many Wave users use.
Comfort Items: Keep a stress ball or fidget spinner at your desk or in your pocket to help you relax when feeling anxious.
Identify a Safe Space: Identify a quiet, comfortable area at your workplace that can serve as your personal retreat when needed.
Practice Relaxation Techniques: Incorporate deep breathing, gentle stretching, or quick meditation into your daily routine.
Create a Support System: Connect with supportive colleagues who you trust and can confide in.
Creating a safe and supportive workspace benefits both employees and employers by promoting a healthier, more productive environment.
Gain practical tips for improving your workplace culture from Sarah Adler, CEO and Founder of Wave.
In this informative podcast, Sarah offers insights on building a culture that prioritizes mental health.
Don't miss the chance to learn strategies that can positively impact your team and workplace environment.
Building a Support System at Work
Having a strong support system at work can make a big difference. Here’s how you can build one:
Connect with Colleagues: Make an effort to get to know your coworkers. Share lunch breaks, join team activities, or simply chat during breaks. Building relationships can provide emotional support.
Join Employee Resource Groups: Many workplaces have groups focused on various interests or needs. Joining these groups can help you find like-minded colleagues.
Find a Mentor: Look for someone in your workplace who can offer guidance and support. A mentor can provide valuable insights, help you navigate challenges, and offer encouragement.
Participate in Team Activities: Team-building activities and social events can strengthen bonds and create a more supportive work environment.
Seek Peer Support: Identify colleagues who are also looking for support. A peer support group can provide a safe space to share experiences and coping strategies.
Utilize Company Resources: Many companies offer resources like counseling services, wellness programs, or stress management workshops. Take advantage of them to support your mental health.
Talk to Your Supervisor: If you feel comfortable, discuss your concerns with your supervisor. They can help create a more accommodating work environment and offer support.
Building a support system at work can help you feel more connected, understood, and supported.
Communicating With Colleagues and Supervisors
Open and honest communication is crucial for managing your mental health at work. Here are some tips to help you communicate effectively:
Be Honest and Direct: Share your feelings and concerns clearly. Let your colleagues and supervisors know if you’re struggling and need support.
Choose the Right Time: Find a calm and quiet moment to discuss your needs. Avoid bringing up sensitive topics during stressful or busy times.
Use “I” Statements: Frame your experiences from your perspective. For example, “I feel overwhelmed when…” instead of “You make me feel…”
Ask for Specific Help: Whether it’s adjusting your workload or taking a short break, be specific about what you need to feel supported.
Listen Actively: Pay attention to their response. Understanding each other can help build a more supportive environment.
Follow Up: After discussing your needs, follow up to ensure that agreed-upon changes are being implemented and are effective.
This can help create a more understanding and supportive workplace, improving overall well-being for everyone.
Preventative Measures to Reduce Panic Attacks
Here are some steps you can take to reduce the frequency and severity of your panic attacks:
Regular Exercise: Exercise helps reduce stress and improves overall well-being.
Healthy Diet: Eat balanced meals and avoid excessive caffeine and sugar. A nutritious diet supports your physical and mental health.
Get Enough Sleep: Good sleep is essential for managing stress and maintaining emotional balance. Create a bedtime routine that promotes quality sleep.
Create a Relaxation Routine: Incorporate meditation, mindfulness, or progressive muscle relaxation into your daily routine.
Stress Management Techniques: Practice stress-reducing activities like journaling, listening to music, or spending time in nature. The Wave app has an easy journal feature called Reflect.
Avoid Unhealthy Coping Mechanisms: Limit or avoid alcohol, caffeine, and nicotine, which can trigger panic attacks.
Have "Me Time": Engaging in hobbies can improve your overall resilience and help you manage stress.
Manage Your Time: Prioritize tasks and set realistic goals. Avoid overcommitting yourself.
Stay Connected: Build a strong support system with friends, family, and your Wave coach. Sharing your feelings can provide comfort and reduce stress and anxiety.
Get Professional Help: If you find it challenging to manage stress and anxiety on your own, reach out to a therapist for support and guidance.
Taking care of your mental health is crucial, especially at work. If you need extra support, download the Wave app today. Our licensed therapists and board-certified coaches are ready to help.
Sign up now and start your journey to a healthier, happier you. You deserve the support, and we’re here to help.