Experiencing a panic attack at work can feel overwhelming, especially when you’re trying to stay professional and composed.
Panic attacks can come on suddenly, causing intense fear, rapid heartbeat, dizziness, and difficulty breathing.
Knowing how to manage them effectively can help you regain control and continue your day with confidence.
What a Panic Attack Feels Like
A panic attack is an intense surge of anxiety that peaks within minutes. It can include:
Rapid heartbeat or chest pain
Shortness of breath or feeling like you’re choking
Dizziness or feeling like you might faint
Sweating, shaking, or chills
A sense of unreality or detachment from surroundings
Fear of losing control or having a medical emergency
Panic attacks are not dangerous, but they can feel overwhelming. The key is to manage symptoms before they escalate.
Related: How To Overcome Agoraphobia Without Medication? 9-Step Guide To Control Panic Attack In Public
How to Stop a Panic Attack at Work?
1. Remind Yourself: “This Will Pass”
Panic attacks feel intense, but they are temporary. Reassure yourself:
“This is just anxiety. I am safe.”
“I have had panic attacks before, and I got through them.”
Recognizing that a panic attack is not a real physical threat can help reduce fear.
Related: How to Break the Panic Attack Cycle?
2. Focus on Deep Breathing
Shallow breathing fuels panic. Slow, deep breaths signal your nervous system to calm down.
Try this method:
Inhale deeply through your nose for four seconds.
Hold your breath for four seconds.
Exhale slowly through your mouth for six to eight seconds.
Repeat for one to two minutes.
3. Ground Yourself in the Present Moment
Panic attacks pull your mind into fear-based thinking. Grounding techniques help bring you back to reality.
Try:
5-4-3-2-1 technique: Identify five things you see, four things you feel, three things you hear, two things you smell, and one thing you taste.
Hold onto something solid: Touch a desk, chair, or object to remind yourself of stability.
Related: Am I Having A Panic Attack Quiz
4. Step Away If Possible
If you can, take a short break to reset. Step into a quiet space like a restroom, breakroom, or outside for fresh air.
If stepping away is not possible, shift your focus by doing a small task that requires concentration, such as organizing your desk or writing down your thoughts.
5. Cool Down Your Body
A sudden rush of cold can disrupt a panic attack.
Splash cold water on your face.
Hold something cold, like a water bottle or ice pack.
Step outside into cooler air if possible.
Cold sensations activate the parasympathetic nervous system, helping calm the fight-or-flight response.
Related: Best 10 Panic Attack Books
6. Use Distraction Techniques
Shift your focus to something unrelated to anxiety.
Count backward from 100.
Recite lyrics to a favorite song.
Doodle on a piece of paper.
Distraction breaks the cycle of anxious thoughts and redirects your mind.
7. Try Progressive Muscle Relaxation
Panic attacks create muscle tension. Releasing that tension can help calm your body.
Start by tensing a muscle group for five seconds, then slowly release. Move from:
Hands and arms
Shoulders and neck
Stomach and back
Legs and feet
This technique shifts focus from panic to physical relaxation.
Related: Best 11 Grounding Techniques For Dissociation
8. If Needed, Use a Supportive Statement or Affirmation
A simple phrase can help ground you. Try:
“I am safe. This will pass.”
“I have control over my breath and body.”
“Panic does not define me.”
Repeating affirmations helps reinforce a sense of control.
Long-Term Strategies to Reduce Workplace Anxiety
If panic attacks at work happen frequently, consider these preventive measures:
1. Identify Triggers
Pay attention to what situations or thoughts precede your panic attacks. Common triggers include:
High workload or tight deadlines
Conflict with colleagues or supervisors
Fear of public speaking or meetings
Perfectionism and fear of failure
Once you know your triggers, you can work on managing or reframing them.
Related: Best 8 Mindfulness Exercises For Adults That Will Help You Regulate Your Emotions
2. Practice Stress-Reduction Techniques Daily
Start your morning with deep breathing or meditation.
Take small breaks during the day to stretch or breathe.
Avoid excessive caffeine or sugar, which can worsen anxiety.
Stay hydrated and eat balanced meals to stabilize energy.
3. Develop an Exit Strategy for Intense Moments
Have a plan in case you need a quick break at work.
Excuse yourself to the restroom or breakroom.
Keep a small comfort item (such as a smooth stone or stress ball) at your desk.
Let a trusted colleague know you sometimes experience panic attacks and may need a moment to step away.
Related: Best 10 Grounding Meditation Exercises
4. Reframe Work-Related Anxiety
Instead of thinking, “I have to do this perfectly,” try, “Doing my best is enough.”
Instead of “Everyone will judge me,” try, “Most people are focused on themselves, not on me.”
Cognitive reframing helps break patterns of fear-based thinking.
5. Consider Professional Support
If panic attacks interfere with work, therapy can help. Cognitive Behavioral Therapy (CBT) is especially effective for managing panic disorder and workplace anxiety.
Related: Top 10 Practical CBT Exercises For Generalized Anxiety Disorder Relief
Final Thoughts
Panic attacks at work can be challenging, but they are temporary and manageable. The key is to:
Recognize the signs early
Use breathing and grounding techniques
Step away if needed and redirect your focus
Work on long-term stress management
With practice, you can regain confidence and control over anxiety at work.
If panic attacks persist, don’t hesitate to seek professional guidance—help is available, and you don’t have to face it alone.
