Ways to deal with Panic Attacks at Work

Ways to deal with Panic Attacks at Work

July 05 2024 TalktoAngel 0 comments 587 Views

A panic attack is a sudden and intense episode of fear or discomfort that triggers severe physical reactions when there is no real danger or apparent cause. These attacks can be extremely frightening and may occur unexpectedly, often without warning.

Symptoms of a panic attack can include a rapid heart rate, sweating, trembling, shortness of breath, a feeling of choking, chest pain, nausea, dizziness, chills or hot flashes, numbness or tingling sensations, and a sense of impending doom or loss of control. These physical sensations are often accompanied by intense anxiety and fear.

Panic attacks can last from a few minutes to about half an hour, though the aftereffects may persist longer. They can occur as a part of panic disorder but can also be associated with other anxiety disorders, depression, and stressful life events. Understanding and recognizing the symptoms of a panic attack is crucial for managing and seeking appropriate treatment to prevent them from significantly impacting daily life.

Panic Attack Mental and Physical Health

Panic attacks can significantly impact both mental and physical health, often creating a cycle of anxiety and physical discomfort that affects overall well-being.

Mental Health Impacts

Increased Anxiety and Stress:

The fear of experiencing another panic attack can lead to constant worry and heightened anxiety, known as anticipatory anxiety. This can severely affect daily functioning and quality of life.

Avoidance Behavior:

People who suffer from panic attacks may begin to avoid certain places, situations, or activities they associate with previous attacks, leading to social isolation and reduced participation in daily activities. This can contribute to the development of agoraphobia.

Depression:

The persistent fear and limitations caused by panic attacks can lead to feelings of helplessness and hopelessness, increasing the risk of depression. The individual may feel trapped by their condition, further impacting their mental health.

Reduced Self-Esteem and Confidence:

Experiencing panic attacks can undermine a person’s confidence in their ability to handle stress and everyday situations, leading to diminished self-esteem and a sense of inadequacy.

Physical Health Impacts

Cardiovascular Strain:

Frequent panic attacks can put a strain on the cardiovascular system. Symptoms like rapid heart rate and chest pain, if persistent, can potentially contribute to cardiovascular issues over time.

Chronic Fatigue:

The physical toll of frequent panic attacks, combined with the mental strain of constant anxiety, can lead to chronic fatigue and exhaustion, making it difficult to maintain normal daily activities.

Respiratory Issues:

Hyperventilation, common during panic attacks, can cause respiratory problems and exacerbate conditions like asthma.

Digestive Problems:

Anxiety and panic attacks can affect the digestive system, leading to symptoms such as nausea, abdominal pain, and irritable bowel syndrome (IBS).

Sleep Disturbances:

Panic attacks and the associated anxiety can disrupt sleep patterns, leading to insomnia or poor-quality sleep. This can further exacerbate mental and physical health problems.

Addressing both the mental and physical impacts of panic attacks through comprehensive treatment and self-care strategies is crucial for improving overall health and quality of life.

Dealing With Panic Attack

Dealing with panic attacks at work requires a combination of immediate strategies to manage the attack and long-term techniques to reduce their frequency and intensity. Here’s a comprehensive approach to handling panic attacks effectively in a professional setting:

Immediate Strategies

Deep Breathing:

Concentrate on your breathing to assist relax your nervous system. Take slow, deep breaths in through your nose, and hold for a few seconds before gently exhaling through your mouth. This can help reduce the physical symptoms of a panic attack.

Grounding Techniques:

Refocus your attention on the current moment by engaging your senses. Try the 5-4-3-2-1 technique: identify five things you can see and four things you can touch, you can perceive two sounds, three tastes, and two smells. This helps take your attention off of thoughts that make you feel anxious.

Positive Affirmations:

Reassure yourself that the panic attack will pass and that you are in a safe environment. Recite soothing affirmations like "I can handle this," "This will pass," or "I am safe.”

Take a Break:

If possible, step away from your work area for a few minutes. Go to a quiet place, such as a restroom or a designated break area, to collect your thoughts and relax.

Long-Term Strategies

Identify Triggers:

Keep a journal to track when and where your panic attacks occur. Identifying specific triggers can help you prepare for or avoid situations that may lead to panic.

Practice Relaxation Techniques:

Regular practice of relaxation methods such as mindfulness, meditation, or yoga can reduce overall anxiety levels and make panic attacks less frequent.

Healthy Lifestyle:

Eat a healthy, balanced diet, exercise frequently, and get enough sleep. Steer clear of alcohol and coffee in excess as they might make anxiety symptoms worse.

Professional Support:

Seek support from an online counselling platform. Cognitive-behavioral therapy (CBT) is very useful for managing panic attacks.  Medication may also be an option, under the guidance of a healthcare provider.

Build a Support System:

Talk to trusted colleagues or supervisors about your condition if you feel comfortable. Having support at work can create a more understanding and accommodating environment.

Develop a Coping Plan:

Have a plan in place for what to do when you feel a panic attack coming on. This could include specific steps like notifying a supervisor, taking a walk, or using an employee assistance program (EAP).

Workplace Modifications

Flexible Work Arrangements:

If possible, arrange for flexible working hours or the ability to work from home occasionally. This can reduce stress and provide a more comfortable environment.

Create a Comfortable Workspace:

Personalize your workspace to make it calming and less stressful. This might include organizing your desk, adding personal items that make you feel at ease, or using noise-canceling headphones to reduce distractions.

By combining immediate relief techniques with long-term strategies and potential workplace modifications, you can effectively manage panic attacks and maintain productivity and well-being at work.

Contributed by: Dr (Prof) R K Suri, Clinical Psychologist Life Coach &  Mr. CH JosephCounselling Psychologist

References:

https://www.talktoangel.com/blog/online-counselling-for-workplace-stress

https://www.talktoangel.com/blog/are-you-suffering-from-workplace-stress-find-out-what-the-signs-suggest

https://www.talktoangel.com/blog/how-to-manage-work-boreout

https://www.talktoangel.com/blog/benefits-of-workplace-counselling

https://www.talktoangel.com/blog/generalized-anxiety-disorder-gad-counseling-in-workplace

https://www.talktoangel.com/blog/maintaining-mindfulness-at-the-workplace

https://www.talktoangel.com/blog/recognition-and-reward-culture-workplace-wellbeing

https://www.talktoangel.com/blog/how-to-improve-your-office-work-environment

https://www.talktoangel.com/blog/signs-of-workplace-burnout

https://www.talktoangel.com/blog/how-to-manage-anger-at-workplace

https://www.talktoangel.com/blog/how-to-maintain-positive-workplace-culture

https://www.talktoangel.com/blog/emotional-regulation-strategies-at-workplace

https://www.talktoangel.com/blog/eap-workplace-counselling-its-necessity

https://www.talktoangel.com/blog/best-eap-service-provider-in-india

https://www.talktoangel.com/blog/beating-loneliness-at-workplace

https://www.talktoangel.com/blog/toxic-workplace-culture

https://www.talktoangel.com/blog/hr-revolutionising-mental-health-at-workplace

https://www.talktoangel.com/blog/creating-a-positive-workplace-culture

https://www.talktoangel.com/blog/navigating-a-toxic-work-culture-7-strategies-for-success

https://www.talktoangel.com/blog/coping-with-workplace-stress-with-eap

https://www.talktoangel.com/blog/the-stigma-of-mental-illness-at-work

Mayo Clinic. (2023). Panic attacks and panic disorder.



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