In today’s fast-paced world, stress is an inevitable part of life, and it can sometimes culminate in overwhelming panic attacks. For those who experience this at work, managing panic attacks becomes crucial to maintaining both mental well-being and professional performance. Panic attacks are often sudden, intense episodes of fear or anxiety, characterised by rapid heartbeats, sweating, and a feeling of losing control. Understanding how to cope with such situations can be empowering.
To understand how to tackle such situations, OnlyMyHealth interacted with Dr Roshan Mansukhani, Music Therapist and Counsellor, Mumbai.
Why Panic Attacks Happen at Work
Dr Roshan Mansukhani explains, "Panic, the word spells fear. Stress on an overdrive to complete or accomplish something unfinished or more at a workplace." This stress can manifest when deadlines loom, responsibilities pile up, and the pressure to perform becomes overwhelming. For some, it’s not only the workload but also the constant need for validation. “Panic also could mean being unsure of something and needing that validation,” adds Dr Mansukhani.
A workplace can be a breeding ground for accumulated stress, and when it strikes, it can lead to panic attacks that many people find difficult to handle. As Dr Mansukhani puts it, “It’s a complete breakdown to many—breakdown so much so as even fainting or crying out aloud.” But these attacks, although unsettling, can be managed with practical techniques and a shift in mindset.
Also read: Panic Attack Vs Heart Attack: Expert Lists The Differences
Signs of a Panic Attack
Understanding the signs of a panic attack is the first step to managing it effectively. These include:
- Rapid or pounding heartbeat
- Sweating or trembling
- Shortness of breath or a choking sensation
- Dizziness or lightheadedness
- Feelings of unreality or detachment
- Steps to Manage a Panic Attack at Work
Here are some practical tips for handling a panic attack in the workplace:
1. Recognise the Symptoms Early
One of the keys to managing panic attacks is recognizing when one is about to occur. If you feel the telltale signs creeping in, such as a racing heart or dizziness, acknowledge them instead of fighting them. Sometimes, the simple act of recognizing the symptoms can help to diffuse the situation before it escalates.
2. Grounding Techniques
Grounding techniques can help you stay connected to the present moment, reducing the intensity of the attack. One simple technique is the "5-4-3-2-1" exercise:
- Focus on 5 things you can see.
- Identify 4 things you can touch.
- Listen for 3 sounds around you.
- Notice 2 things you can smell.
- Taste 1 thing (even if it’s just your breath).
3. Deep Breathing
Dr Mansukhani suggests, "Before you begin work, shut your eyes for 5 minutes just thinking of nothing. Make this a practice." Deep, slow breaths can help reduce panic symptoms by calming the nervous system. Try inhaling slowly for a count of 4, holding your breath for a count of 4, and exhaling for a count of 4. Repeat this for a few minutes until you feel more grounded.
4. Take a Break and Hydrate
Dr Mansukhani also recommends increasing your intake of room-temperature water, as dehydration can exacerbate stress and panic. Taking a short break to drink water, step outside for fresh air, or take a brief walk can give you time to calm down and refocus.
5. Stretch and Move
Physical movement is another way to manage the symptoms of a panic attack. Stretching or a short walk can help release tension. “Stretch yourself every hour even while at your seat,” says Dr Mansukhani. These small movements can relieve the built-up physical tension that contributes to panic.
Long-Term Strategies for Prevention
While managing panic attacks in the moment is essential, long-term strategies are equally important to prevent them from occurring frequently. Dr Mansukhani suggests simple lifestyle changes to reduce overall stress: "Start your day with some soothing music," he advises. Cultivating calm at the start of the day sets a positive tone and can help keep stress at bay.
He also emphasises the importance of mindset: “Affirm your mind that you are in complete control of the situation and also can do the damage control if need be. Life is simple, don’t complicate it.” Shifting your perspective and avoiding procrastination can minimise the stress that leads to panic attacks.
Conclusion
Managing panic attacks at the workplace may seem challenging, but with the right tools and mindset, it becomes manageable. Recognizing symptoms, grounding yourself, and taking breaks can make a significant difference. As Dr Mansukhani reminds us, life is simple—we need to avoid complicating it. By staying mindful and proactive, you can reduce the frequency and intensity of panic attacks, creating a calmer and more productive work environment.