How To Deal With A Panic Attack While At Work

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Follow these steps if you are having a panic attack at work:

  1. If you are in public, immediately leave your work station and find a private room you can sit in. If you need to make an excuse then just say you need to use the bathroom.

  2. Once you are in a private area, focus on controlling your breathing. Try to take long, deep breaths through your nose, and let your stomach expand. Then breathe out slowly through your mouth. Continue doing this until your symptoms improve.

  3. Splash some cold water on your face and back of your neck.

  4. Remind yourself repeatedly in your head or out loud that the attack will pass and everything will be okay.

  5. Counter any thoughts that might be causing the attack.

  6. Repeat steps 1-5 as many times as you need to until you feel your anxiety levels lower to a normal state.

  7. Once the panic attack is over, congratulate yourself. Recognize how that satisfaction makes your body feel. Remember that feeling.

  8. Head home if you need to. Your health is more important than trying to tough it out the rest of the day and get more work done.


Gain control of your anxiety by working with a talk therapist.