You're at work when all of a sudden, you're overcome with dread. You're shaking, dizzy, sweating profusely, your heart is racing, and you're having trouble breathing. You feel as though you're going to pass away and that you're having a heart attack. When the symptoms start to go away, you're ready to call for help. You just went into panic mode.

A Panic Attack: What Is It?

A panic attack is defined as "a sudden surge of overwhelming fear that comes without warning and any obvious reason" by the American Psychological Association (APA). The sensations you get, along with any bodily signs like chest tightness and dyspnea, are real and can be extremely frightening. Although they won't kill you, panic attacks can significantly lower your quality of life based on their severity and frequency. Panic attacks are frequently brought on by stressful situations, but once the stress is over, the symptoms usually go away. Public speaking, disagreement, a crucial meeting, a significant project or promotion, a work-related social event, or any of these are typical workplace triggers.

The American Psychological Association lists the following as signs of a panic attack:

●      Heart rate accelerating

●      Breathlessness

●      A fear that was nearly paralyzing

●      Nausea, lightheadedness, or dizziness

●      Shivering, Perspiring, or Quivering

●      Chest pains or Choking

●      Hot flashes or Unexpected Cold

●      Pins and Needles tingling in the Fingers and Toes

●      A worry that you might not survive

Many people have only experienced one or two panic attacks in their lifetime. The American Psychological Association advises seeking a mental health professional's diagnosis and treatment if you have experienced more, as you may be suffering from panic disorder. A person with a panic disorder experiences crippling fear and anxiety regularly without any apparent reason. This condition may also be accompanied by a fear of having another attack, worry about the consequences of the attacks, and behavior changes in reaction to the attacks. One of the main signs of panic disorder is a persistent fear of having more panic attacks. This fear can make an individual avoid the situation that sets them off, which can be problematic at work.

Although the causes are unknown, significant life transitions and stressful social or economic events, like a pandemic or a market crash, can cause them. There is a familial component as well: you are more likely to experience panic attacks if anyone in your family has experienced one.

However, if you start experiencing panic attacks on a regular or occasional basis, know that they are treatable, and the sooner you start treatment, the better. It is crucial to seek medical attention after an attack, even if it is your first or second, as the symptoms can be similar to those of more serious health issues, such as a heart attack.

Managing anxiety and panic at Work

It should come as no surprise that a large number of people suffer panic attacks while working given how stressful work can be. Since you're not at home to curl up on the bed or the sofa, this could make you feel more stressed.

Locate a quiet, private space to sit down when you sense a panic attack coming on and wait for the symptoms to pass. Try to quietly excuse yourself from a high-pressure situation, such as a meeting, by going outside to get some water or use the restroom. Tell a coworker via text that you're feeling under the weather and will return when you can if you're concerned that their absence will set off alarms.

After you're in a quiet area, control your symptoms with the following techniques.

Take slow, deep breaths. Try closing your eyes to lessen stimulation while you attempt to regulate your breathing. Then, concentrate on taking slow, deep breaths through your mouth. Inhale for four counts, hold your breath for one and then release it for four counts. This can help you feel less lightheaded by lowering your heart rate. Additionally, it will make you feel in control, which will lessen your fear. If you find it difficult to control your breathing, try sitting with your head between your legs or, if you have one, breathing into a paper bag.

Try being mindful. Remember to breathe deeply and slowly; you are experiencing elevated emotions. You can get your mind off of your thought patterns by concentrating on your breathing. Focus your attention on the here and now. Name three things you can see, three things you can hear, and three things you can feel while concentrating on your bodily sensations. A centering yoga pose, such as Sukhasana or easy pose, can also help induce mindfulness if you practice yoga.

Imagine yourself in a calm, joyous place. Consider a spot that helps you unwind, such as a lake, a hike, or your favorite beach. Imagine yourself there, paying close attention to every little detail. Just as in the mindfulness exercise, pay attention to your senses of sight, sound, and touch. Is the sun reflecting off the lake or penetrating the trees? Does it smell like flowers or leaves? Between your toes, how does the sand feel?

Say a mantra aloud. Repeat your mantra or favorite affirmations if you already have them. If not, close your eyes and tell yourself one of these three things: "I will get through this," "This will pass," or "I will be fine."

Have a rest- Inform your boss that you need to take a break because you're not feeling well. Give yourself fifteen minutes before returning to your desk or office. Stay away from your phone. Pour yourself some herbal tea. Go for a stroll or have a seat outside. Alternatively, if you are unable to get up or do not have fifteen minutes, simply remain motionless for five minutes. If it's feasible, you might also want to spend the remainder of the day at home to unwind and regroup. Additionally, see a doctor if this is not your first panic attack.

Assisting an Individual Suffering From a Panic Attack

While you shouldn't "diagnose" a panic attack in someone else, being able to identify the signs will enable you to provide more effective support for those who are experiencing difficulties. Keep your cool and speak in a composed tone when you speak with them. In the following five ways, you can assist:

Inquire. Don't presume to know what is happening. Ask them gently whether and how they would like your help. Say something like, "How are you doing, Vri? To help you catch your breath, would you like me to accompany you outside? Call an ambulance if you believe the person is having a heart attack and they appear incapable of communicating.

Respect personal space, and take the lead from the person- if they can explain how you can help. Keep in mind that because they are experiencing emotional distress, their response might be terse. They might feel embarrassed to be having a panic attack in front of others. Tell them you'll be around if they decide to change their mind if they ask you to leave. Say something like, "I will be here to support you if you need me. I don't want to leave you alone when you seem so distressed." After that, give them some room while remaining close enough to respond to a call.

Assurance. Tell the person you are there to support them if they ask you to stay. Give them a mantra to help them divert their attention. Assist them in taking deep breaths. Exhibit deliberate, slow breathing. Instruct them to use the previously mentioned technique to close their eyes and breathe with you. Continue until they stop breathing and regain control.

As soon as the panic attack subsides, reassure your coworker that you won't let the incident influence the way you see them at work and that you'll respect their privacy by keeping the details to yourself. (And do that, of course.) If your colleague is able, encourage them to take a few minutes, or the entire day, to heal.

Talking About Your Anxiety Episodes

You don't have to tell HR or your supervisor that you experience panic attacks. But keep in mind that you have the freedom to choose how much information about your panic disorder you wish to share if you decide to do so. According to the corresponding law, revealing that you have a panic disorder may protect you from being fired or demoted. It also implies that you might be able to get accommodations, like longer breaks. See what is applicable in your area by consulting a lawyer.

While panic attacks are undoubtedly upsetting, the consequences for your reputation at work can be even more stressful. You can control your symptoms and prevent them from taking over your workday by using the techniques outlined here. Of course, if you require professional assistance and direction, don't forget to get it.