Tips To Handle A Panic Attack In Office

Panic attacks can come anytime and anywhere. For people who frequently get panic attacks especially during work, these tips are very helpful. 

Chanchal Sengar
Written by: Chanchal SengarUpdated at: Sep 20, 2019 11:09 IST
Tips To Handle A Panic Attack In Office

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Given the jam-packed schedules and work pressure, stress and anxiety have become inseparable parts of our lives. Oftentimes we find ourselves getting anxious for even little things that don’t need much attention. Experts say that anxiety before some big event is normal and it can help with improving the performance of the person. But getting stressed and anxious frequently without any reason is problematical. It starts to affect your personal as well as professional life.

Panic attack arises due to anxiety and overstress. Though there can be certain reasons apart from these two which lead to a panic attack in a person. It can happen anytime and anytime. While dealing with a panic attack at home or a comfortable space is easy, controlling it becomes challenging at the workplace. You never know what might trigger a panic attack. Therefore, you should know how to deal with it when at work.

Symptoms of a panic attack

A human body gives indications before getting a panic attack. They don’t happen suddenly but there are some symptoms that indicate an oncoming panic attack, these are:

  • Difficulty breathing
  • Palpitation
  • Dizziness
  • Nausea
  • Excessive sweating
  • Overwhelming fear
  • Shaking hands
  • Chest pain
  • Abnormal heartbeat
  • Hot flashes
  • Numbness

Tips to deal with panic attacks at work

Do deep breathing

Also Read: Is Competitive Stress a New Fad?

The first thing to do when you realize you’re about to suffer a panic attack is taking deep breaths. As a panic attack does bring erratic breathing, it becomes important to regulate your breathing to calm your body. It is advised that you concentrate on each breathe as it will distract your mind. This exercise would automatically manage the heart rate.

Think Positive

During such a situation, our body becomes susceptible to negativity. This only worsens the condition. Therefore, it is necessary that you get control of your thoughts and think as positive as you can. Recall good and happy memories and think about people who are close to your heart. If possible, do some art. This will ease down negativity from your body and help you make peace with the situation.

Also Read: Five Minute Therapy to Ward-Off Anxiety

Talk to a colleague

You do need to have someone by your side at such crucial times. Go to your colleague and explain the situation. He/she would make things better for you. Also, they can manage the situation well. Therefore, letting someone at the workplace know of your condition is a wise thing to do.

Don’t leave the place in haste

One of the most common steps that people take after getting a panic attack is leaving the place. While this does sound like the best option to get control of the situation, this is an unprofessional step. Remember that you are at your office and such steps can create a negative image. Just sit for a while and make a good reasonable excuse and then leave. This way, it won’t mess your work.

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