Managing Panic, Anxiety, and Stress at Work

panic attacks at work
Gerald L.Dodd, M.D
Written by Gerald L.Dodd, M.D

Dealing with panic disorder can be challenging, especially when it comes to managing its symptoms, particularly at work. You might worry that your colleagues will notice your fear and anxiety, understanding your struggle with this type of disorder. The situation can become even more critical when panic disorder is accompanied by agoraphobia, as it can lead to various problems at work. For example, agoraphobia may prevent you from performing necessary work-related tasks, making the situation very difficult. Moreover, anxiety about specific fears or phobias can cause panic attacks that increase pressure during the workday. You may also feel embarrassed about your condition or worry about losing your job due to panic disorders.

Therefore, dealing with panic disorder at work can be very challenging. There are many ways to learn how to deal with panic disorder symptoms during work, and we will now give you some tips that will ease your mind and help you maintain your job.

Identify triggers of your panic attacks at work

The proper diagnosis of panic disorder often depends on the person experiencing frequent, sudden, and unexpected panic attacks. However, many situations trigger the appearance of anxiety symptoms and various panic disorders. Knowing the triggers of anxiety, fear, and phobias will help you deal better if you experience any panic attacks. For example, you may be more anxious in the morning, so if you try to take consistent steps to reduce morning anxiety, you will feel a significant improvement. For example, improving your sleep habits, maintaining a consistent morning routine, and regularly practicing meditation.

Know the symptoms of panic and anxiety at work

The symptoms of panic disorder can be very frightening, as the person often feels suffocated or having a heart attack. The physical symptoms that occur during a panic attack can increase anxiety and lead to full-blown panic attacks. To clearly understand your symptoms, you need to determine exactly what you are feeling and how your thoughts turn into anxiety. For example, some people think that they are just worried, but they find themselves trembling and experiencing stomach pain. This is due to distorted thoughts that increase your anxiety and fear. Remember, if you can’t identify your symptoms clearly, you won’t be able to deal with them correctly.

Develop Your Skills to Deal with Panic Disorder at Work

To succeed in managing panic disorder, try to be in a state of relaxation. Dedicate time each day to practice relaxation techniques, such as stopping your mind from thinking or relaxing your muscles. Additionally, practicing breathing exercises can help you a lot. If you stick to these relaxation techniques, you will be able to relax better and use them easily if you experience any panic disorder at work.

Create a plan to address the anxiety that arises from work

After identifying the reasons that trigger your panic disorder, knowing its symptoms, and practicing relaxation skills, you are now ready to create a plan to deal with the disorder if it occurs at work. This will greatly reduce your anxiety about experiencing panic disorder at work.

Your plan could, for example, involve listening to calm music at work, practicing meditation during lunch breaks, or taking deep breaths and focusing on your breath every now and then during the day.

Always keep a list of things that can calm you down so you can remember to do them if you feel anxious during work hours.

Seek help from people who can support you in dealing with panic attacks at work

You may keep your anxiety a secret from your colleagues at work, but you must trust your family, friends, and specialists to help you. The support and assistance they provide can help you reduce the psychological pressure you feel from fearing for your job. It can also reduce your sense of loneliness when you hide your symptoms from your colleagues at work.

Talk to a doctor to control panic attacks

If your symptoms persist and you feel you need additional support, you must consult a doctor. They will discuss with you the available treatment options, whether medications or visiting a psychiatrist. Tell the doctor about the symptoms you experience at work and listen to the advice they will give you. Although many people with panic disorder refuse to take medication, it can significantly help reduce anxiety and improve mood. Medications are not a permanent solution, but they can help you get through the workday while following the adaptation techniques that comfort you.

About the author

Gerald L.Dodd, M.D

Gerald L.Dodd, M.D

A board-certified psychiatrist with over 20 years of experience. I'm known for my compassionate approach and holistic treatment methods, blending traditional psychotherapy with alternative healing modalities. I'm also a published author and enjoy speaking at mental health conferences.