Manage a Panic Attack at Work

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Panic disorder is a form of anxiety characterized by recurrent, often unexpected panic attacks, as well as fear of having additional attacks. If you deal with panic disorder, you can be prepared in the event of an attack at work. Start by recognizing the early signs. Some common ones include palpitations or increased heart rate, sweating, trembling, shortness of breath, feelings of choking, chest pain, nausea or abdominal distress, and feelings of dizziness. If you’re feeling any of these symptoms, first, take a deep breath. Know that they may be unpleasant, but they will pass. Next, try self-soothing techniques, which activate the parasympathetic nervous system (the network of nerves in your body that help you relax, especially after stressful episodes). You can do this by practicing “square breathing”—breathing in for four seconds, holding your breath for four, exhaling for four, and holding again for four—until you feel calmer. Another way to do this is to mindfully reflect on your physical experience in the moment. Visualize yourself in a peaceful environment, and let the thoughts pass.

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