A Panic Attack at Work: What You Can Do Next

Panic symptoms at work can feel especially exposing. Your heart may race. Your breathing may change. You may feel dizzy, detached, or afraid that you are losing control while everyone else carries on around you.Panic symptoms at work can feel especially exposing. Your heart may race. Your breathing may change. You may feel dizzy, detached, or afraid that you are losing control while everyone else carries on around you.

You do not need to solve the rest of the day at once. Focus on the next safe step.You do not need to solve the rest of the day at once. Focus on the next safe step.

First, Do Not Assume Every Symptom Is PanicFirst, Do Not Assume Every Symptom Is Panic

Panic attacks can cause chest pain, shortness of breath, dizziness, sweating, nausea, trembling, and a sense of impending doom. Medical problems can cause similar symptoms.Panic attacks can cause chest pain, shortness of breath, dizziness, sweating, nausea, trembling, and a sense of impending doom. Medical problems can cause similar symptoms.

Seek urgent medical help if symptoms are new, severe, different from your usual pattern, or include intense chest pain or pressure, fainting, blue lips or fingernails, confusion, or serious difficulty breathing. If you cannot walk or talk normally because of breathlessness, treat it as an emergency.Seek urgent medical help if symptoms are new, severe, different from your usual pattern, or include intense chest pain or pressure, fainting, blue lips or fingernails, confusion, or serious difficulty breathing. If you cannot walk or talk normally because of breathlessness, treat it as an emergency.

If you have a diagnosed condition such as asthma, follow the action plan provided by your healthcare professional.If you have a diagnosed condition such as asthma, follow the action plan provided by your healthcare professional.

Move to a Safer, Quieter PositionMove to a Safer, Quieter Position

If possible, sit somewhere with physical support. That may be a quiet room, a break area, a restroom, or simply a chair away from a crowded space.If possible, sit somewhere with physical support. That may be a quiet room, a break area, a restroom, or simply a chair away from a crowded space.

Place both feet on the floor. Loosen anything that restricts your breathing. You do not have to leave the building or drive while you feel dizzy.Place both feet on the floor. Loosen anything that restricts your breathing. You do not have to leave the building or drive while you feel dizzy.

The NHS advises staying where you are when possible, breathing slowly, and reminding yourself that a panic attack will pass. The goal is not to fight every sensation. It is to reduce extra demands while the wave changes.The NHS advises staying where you are when possible, breathing slowly, and reminding yourself that a panic attack will pass. The goal is not to fight every sensation. It is to reduce extra demands while the wave changes.

Let Your Breathing Become GentleLet Your Breathing Become Gentle

The urge to take repeated, very deep breaths can make dizziness or tingling worse if you are already over-breathing.The urge to take repeated, very deep breaths can make dizziness or tingling worse if you are already over-breathing.

Try a quiet breath instead:Try a quiet breath instead:

  • Let your shoulders drop.Let your shoulders drop.
  • Inhale gently through your nose.Inhale gently through your nose.
  • Exhale without pushing.Exhale without pushing.
  • Keep each breath comfortable rather than as large as possible.Keep each breath comfortable rather than as large as possible.

Counting can give your attention one simple task. The NHS suggests a gentle count of one to five on the inhale and again on the exhale, without forcing yourself to reach five.Counting can give your attention one simple task. The NHS suggests a gentle count of one to five on the inhale and again on the exhale, without forcing yourself to reach five.

You can also use BreatheIn's guided panic mode. It is a pacing tool, not emergency care or a treatment for panic disorder. Stop if the exercise makes you dizzy or uncomfortable.. It is a pacing tool, not emergency care or a treatment for panic disorder. Stop if the exercise makes you dizzy or uncomfortable.

Orient Yourself to the RoomOrient Yourself to the Room

Panic can narrow your attention onto internal sensations. Shift some attention back to the environment.Panic can narrow your attention onto internal sensations. Shift some attention back to the environment.

Name a few neutral facts:Name a few neutral facts:

  • Where you areWhere you are
  • The date or timeThe date or time
  • Three things you can seeThree things you can see
  • Two sounds you can hearTwo sounds you can hear
  • One point where your body touches the chair or floorOne point where your body touches the chair or floor

This is not a test. You are giving your attention something concrete outside the fear loop.This is not a test. You are giving your attention something concrete outside the fear loop.

Use One Sentence With a CoworkerUse One Sentence With a Coworker

You do not owe anyone your medical history. A short request is enough:You do not owe anyone your medical history. A short request is enough:

"I am not feeling well. I need ten minutes somewhere quiet.""I am not feeling well. I need ten minutes somewhere quiet."

If you have a trusted coworker, manager, or first-aid contact, tell them what would help. You might ask them to sit nearby, cover a task, bring water, or help you contact someone.If you have a trusted coworker, manager, or first-aid contact, tell them what would help. You might ask them to sit nearby, cover a task, bring water, or help you contact someone.

If you are alone and feel unsafe, contact local emergency services or someone you trust.If you are alone and feel unsafe, contact local emergency services or someone you trust.

Avoid Making Big Decisions During the PeakAvoid Making Big Decisions During the Peak

Try not to resign, send a difficult message, drive, or make a major work decision while symptoms are at their strongest.Try not to resign, send a difficult message, drive, or make a major work decision while symptoms are at their strongest.

Give yourself time to return to a steadier state. Then decide whether you can continue working, need a longer break, or should go home with safe transportation.Give yourself time to return to a steadier state. Then decide whether you can continue working, need a longer break, or should go home with safe transportation.

After the Symptoms EaseAfter the Symptoms Ease

A panic attack does not automatically mean you have panic disorder. The National Institute of Mental Health notes that not everyone who experiences one develops the disorder.A panic attack does not automatically mean you have panic disorder. The National Institute of Mental Health notes that not everyone who experiences one develops the disorder.

It is still worth speaking with a healthcare professional when:It is still worth speaking with a healthcare professional when:

  • This is your first episode.This is your first episode.
  • Attacks happen repeatedly or unexpectedly.Attacks happen repeatedly or unexpectedly.
  • You are changing your routine to avoid another attack.You are changing your routine to avoid another attack.
  • Symptoms interfere with work, sleep, travel, or relationships.Symptoms interfere with work, sleep, travel, or relationships.
  • You are unsure whether the symptoms are anxiety or a medical problem.You are unsure whether the symptoms are anxiety or a medical problem.

Panic disorder is treatable. Evidence-based care may include cognitive behavioral therapy, medication, or both, depending on your needs and medical situation.Panic disorder is treatable. Evidence-based care may include cognitive behavioral therapy, medication, or both, depending on your needs and medical situation.

Make a Small Work Plan Before the Next Difficult DayMake a Small Work Plan Before the Next Difficult Day

Planning while calm is easier than improvising during intense symptoms.Planning while calm is easier than improvising during intense symptoms.

Your plan might include:Your plan might include:

  • A quiet place you can use for a few minutesA quiet place you can use for a few minutes
  • One person you can contactOne person you can contact
  • A sentence you can use to ask for a breakA sentence you can use to ask for a break
  • Your clinician's instructions and emergency contactsYour clinician's instructions and emergency contacts
  • Water, prescribed medication, or another item you normally needWater, prescribed medication, or another item you normally need
  • A note describing which symptoms require urgent medical helpA note describing which symptoms require urgent medical help

If panic symptoms are affecting your work regularly, a healthcare professional can help you consider treatment and discuss what support may be appropriate.If panic symptoms are affecting your work regularly, a healthcare professional can help you consider treatment and discuss what support may be appropriate.

The Next Few Minutes Are EnoughThe Next Few Minutes Are Enough

You do not need to force calm or pretend nothing is happening. Find a safe position. Let your breathing become gentle. Orient yourself to the room. Ask for a short break if you need one.You do not need to force calm or pretend nothing is happening. Find a safe position. Let your breathing become gentle. Orient yourself to the room. Ask for a short break if you need one.

If anything feels medically different or dangerous, seek urgent care rather than assuming it is panic.If anything feels medically different or dangerous, seek urgent care rather than assuming it is panic.

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