How To Stop Panic Attacks At Work | Mental Health Over Coffee

Dealing with panic attacks at work
Panic attack as are bad enough when we are alone but when they happen in public such as at work, they can be be embarrassing.

First and foremost it’s important to have a plan! Whenever we go anywhere there are always emergency plans! This way if an emergency were to happen, we have it ready to go.

In this video I’ll give you 7 tips on how to deal with panic if it starts to happen at work. So you can crate your plan in the event of a panic attack at work.

1. Understand what panic is, understand the symptoms you experience and remind yourself that panic does not pose a real threat to you.

2. Talk to a trusted coworker. Find someone who you can be open with if possible and tell them that you experience panic attacks. Maybe develop a code word where if they hear you say it or message them, they will know you need them. It’s always easier to go through this with someone else. It’s also a good idea to talk to your supervisor about what you experience if they are approachable so that they also understand. Trying to hide the panic attack can add to the panic and actually make it worse. Having a few people that have your back can realize decrease the stress and can give you some support.

3. Remind yourself that this will pass. Repeat a mantra such as “I know this is a panic attack” or “this will pass” or “this has happened before and it will go away soon”

4. Get up, move around, and get some fresh air. This is a good time for a break sometimes, getting outside and walking around can help you mind start to focus on other things and the fresh air can help calm you down. If you are in a place with a bunch of people, and can’t leave easily. Then this is a good time to focus on your breathing. Try 4 by 4 breathing or 4,7,8 breathing.

5. Focus on something else, if you can talk a break from what you are doing and get your mind to focus on something else. Some people find it helpful to read some jokes, look at pictures, scroll through instagram, watch some YouTube videos, whatever gets your mind back to calmness.

6. Go to the bathroom and run cold water on your hands. Cold water or ice can slow down your central nervous system and slow down your heart rate. When we get cold, our heart slows down because it is trying to conserve energy!

7. Use your relaxation techniques like Deep breathing, grounding techniques, progressive muscle relaxation, or anything that has worked for you in the past.

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