​Trigger Warning

Panic attacks can be a debilitating and frightening experience, and they can be especially challenging when they occur at work. If you struggle with panic attacks, it's important to know that you are not alone and that there are strategies you can use to manage them at work. Here are some tips from experts on managing panic attacks at work:

Identify triggers

Understanding the triggers that cause your panic attacks is an important step in managing them. This may involve keeping a journal to track your symptoms, thoughts, and activities before and during a panic attack. Once you identify your triggers, you can develop a plan to avoid or manage them.

Another important aspect of identifying triggers is to pay attention to your body's physical response during a panic attack. Some common physical symptoms of panic attacks include rapid heartbeat, sweating, trembling, and difficulty breathing. 

By paying attention to the physical symptoms, you experience during a panic attack, you may be able to identify certain situations or activities that trigger these symptoms.

Communicate with your employer 

It's important to be open and honest with your employer about your struggles with panic attacks. They can be sympathetic and may be able to make accommodations to help you manage your symptoms.

Additionally, discussing anxiety with an employer can lead to accommodations or support being put in place that can help the employee manage their anxiety and be more successful in their job. It's also important for employee's mental health and well-being to have open and honest communication with the employer.

Seek professional help 

A mental health professional can help you understand and manage your panic attacks. They can provide cognitive-behavioral therapy (CBT) which is an effective treatment for panic disorder.

Further, they can help an individual identify the causes of their anxiety and develop coping strategies to manage it. They can also provide support and guidance to help the individual navigate the challenges they may be facing at work.

Medications

In some cases, medication may be prescribed to help manage panic attacks. It's important to work closely with a mental health professional to determine if medication is the right option for you.

Anxiety disorders such as Generalized Anxiety Disorder (GAD) and panic disorder can cause intense and persistent feelings of anxiety and fear that can interfere with an individual's ability to perform their job duties. 

Medications, such as selective serotonin reuptake inhibitors (SSRIs) and benzodiazepines, can help reduce symptoms of anxiety by altering the levels of certain neurotransmitters in the brain.

Self-Care

Practicing self-care is essential in managing panic attacks. This may include regular exercise, a healthy diet, and stress-reducing activities such as yoga or meditation.

Practice mindfulness 

Mindfulness practices such as deep breathing, progressive muscle relaxation, and visualization can help you to stay present and focused in the moment, which can help to reduce the intensity of panic attacks.

Prioritize your needs 

It's important to prioritize your well-being and take time off if needed. Ask for time off when it's necessary to take care of yourself.

Remember that managing panic attacks takes time and patience, and it's important to be kind and compassionate with yourself. It's also important to note that it's essential to consult with a mental health professional if panic attacks are interfering with your daily life.