Having a panic attack can be frightening. When you feel like you can’t catch your breath and like you don’t have control over your own body, it can make you feel lost and scared. The good news is that most panic attacks don’t last very long, with symptoms often fading in less than 20 minutes. However, because panic attacks are sudden and unpredictable, they can happen anywhere, including while you’re at work. 

A panic attack is your body and mind’s reaction to intense fear. It can involve physical symptoms, such as shortness of breath, dizziness and chest pain. Psychological symptoms of panic attacks include overwhelming anxiety and a deep concern of impending danger. Overwhelming stress is often a trigger for panic attacks, which can be a common concern in many workplaces.

Read on to learn tips to remember when you have a panic attack at work and how Lightfully can help you reduce panic disorder symptoms.

5 things to try to keep in mind if you have a panic attack at work

No matter where you work, you likely aim to be as professional and capable as possible. Panic attacks can make you feel like your image as an employee is compromised, but that’s not true. It’s important to remember that there’s nothing wrong with you and you don’t have to apologize. Having a panic attack doesn’t reflect poorly on your job performance. If you experience a panic attack at work, your health and safety should always be the priority.

Here are five tips for when you experience a panic attack at work:

• Find a quiet place — If you start experiencing a panic attack at work, you’re likely in an area that has other people. Not only can this make your symptoms worsen due to the fear of potential embarrassment, but hearing noise from your surroundings can also distract you from focusing on your own well-being. Try to find a quiet place, such as a bathroom, break room or supply closet.
• Practice deep breathing — One of the first courses of action for soothing panic attack symptoms should be performing deep breathing exercises. By taking slow, deep breaths from the diaphragm, you’ll be able to regulate your oxygen levels and gain control over your lungs to alleviate hyperventilation, one of the most prevalent symptoms of many panic attacks. Diaphragmatic breathing can also counteract the “fight-or-flight” hormones in your brain that trigger the attack.
• Use a grounding technique — Deep breathing isn’t the only technique used to reduce panic attacks. There are a variety of grounding techniques that you can practice in your workplace to alleviate the symptoms by focusing on the present moment. One effective option is to focus on your senses and count five things that you can hear, see and touch. You can also close your eyes and visualize that you’re in a calming place, which — let’s face it — probably isn’t your workplace.
• Use positive self-talk — When you’re having a panic attack at work, using positive thoughts and affirmations can go a long way. Using self-talk can help calm your nervous system and feel more confident in your own safety. Examples of self-talk that can help during panic attacks include telling yourself, “I will get through this,” “I am safe right now” and “This will pass.”

• Reach out to a trusted colleague — Even though we mentioned physically separating yourself from other people during a panic attack, many people feel safe if they have the support of a trusted person. Reach out to a co-worker or supervisor either while the attack is happening or afterward. Think of someone who can help guide you through breathing techniques, bring you to a safe area and cover your work if needed while you take a break after the panic attack subsides.

Lightfully can help you on your mental health journey if you’re experiencing panic attacks

No matter where you experience a panic attack, it can take a toll on your mental health. While having one panic attack at work may not be a call for concern, having recurring panic attacks could point in the direction of a panic disorder.

A panic disorder is an anxiety disorder. It can affect your overall quality of life, such as avoiding certain triggering situations, which can disrupt your everyday routines. You can reduce the severity and recurrence of panic attacks from the disorder with the right treatment, such as medication and therapy.

However, it’s OK if your panic disorder requires more intensive help beyond medication and regular therapy sessions. At Lightfully, our four levels of care can help you make progress on your mental health journey:

• Residential Treatment Center
• Intensive Outpatient Program 
• Virtual Intensive Outpatient Program 
• Partial Hospitalization Program

Change is possible. When you’re ready to take the first step, reach out to our Admissions Concierge Team. We’ll take the next steps together, toward the fullest, brightest version of you.