Having a panic attack is scary. Having a panic attack at work, a place you’re exposed, vulnerable and surrounded by people that you may or may not like, is worse.
In my last place of work (that I left without a plan), I was having panic attacks most days during my (unsurprisingly) short time with them. And towards the end of my time at the company before that, I had also experienced panic attacks. So I know what it’s like to be gripped by something that overtakes your body and mind without warning in an undesirable location.
All of the following points will mostly apply to anyone who has panic attacks often, and those who have stumbled upon this post having recently experienced their first panic attack at work. You’re in safe hands here my sweeties, we can get through anything.
Identify a safe place
A nearby meeting room, the ladies toilets, the car park… my personal criteria is that it’s someplace close to my desk, has a door so I can close myself off to the rest of the office, and somewhere I won’t be interrupted until I either leave, or invite someone trusted to be with me.
There is nothing worse than colleagues stumbling upon you in a mess when you’re in the grips of a panic attack at work trying to find some calm, so take the time you need to recover, you might even need to go home afterwards.
Find a colleague you can trust
It doesn’t matter if they don’t at first understand how to help you cope with having a panic attack at work, I have written a post all about understanding anxiety. The only positive I will say about having a panic attack at work, is that even though it’s uncomfortable, you are not alone, someone will help you.
Try and learn what triggered/is triggering the panic attack at work
Except at my last place of work where it very much was the cause of my daily panic attacks and high anxiety, any time previously I have had a panic attack at work, the trigger has often been from the outside. It might be something I am thinking about that I need to do/go after work, or an event in the future that is worrying me.
Inform your line manager
Or a senior member of staff you trust if the issue causing your panic attack at work is your line manager (which was my situation not so long ago, read about it here). If you are struggling and it’s affecting your performance then you need to let your manager know so that they can work with you to help find a solution.
Don’t be afraid, it’s okay
No mater whether you have had 100 panic attacks or one, you need to know that you need to not be afraid of them.
How I view panic attacks is that it is your body physically expressing the fear that has been working itself into a frenzy in your head. While it is a horrible, horrible thing to experience a panic attack at work or anywhere, it’s also a sign of your body getting rid of something that scares you.
If you can get to your safe place, ideally with a colleague you trust, the fear can’t defeat you. Calm your breathing, close your eyes, and wait for it to pass because it will.
Have you ever had a panic attack at work? Remember if you haven’t got a colleague(s) you can trust, please find support with dedicated charities such as Mind.org. You never need to be alone.
Until next time x
