Being employed in a toxic workplace can take a tremendous toll on your mental health, so it’s no wonder that workplace mistreatment results in depression, stress, and heightened anxiety – sometimes to the point where you may have a panic attack at work.
Experiencing an anxiety attack or panic attack in the office, at a job site, in the restaurant kitchen, etc., is unpleasant and scary but nothing to be ashamed of. Here, we’ll review how symptoms of anxiety or panic manifest themselves, and ways you can fight them while at work.
What’s the difference between an anxiety attack and a panic attack?
A panic attack can be a terrifying event, and going through one for the first time can leave you reeling. The symptoms come on suddenly – breathing problems, chest pain, a racing heart, dizziness, weakness (especially in the extremities), and sweating or chills.
Panic attacks are particularly alarming because this roster of symptoms could be easily mistaken for a heart attack or other health issue that necessitates calling an ambulance.
It’s a major challenge to “keep your cool” and maintain composure when you’re suddenly feeling this intense, awful pain – and the added stress of being at the workplace can heighten the chance of spiraling when you feel a panic attack come on.
Those with a panic disorder may suffer from panic attacks frequently, or perhaps only a few times a year – but living with the fear of having a panic attack while in a public place, especially at work, can deepen ongoing disorder symptoms.
The good news is that panic attacks are usually quite brief, lasting just a few minutes, and they do not cause any permanent physical harm to the body.
s for anxiety attacks, it’s likely you’ve heard a younger co-worker talk about them, or perhaps you’ve seen them mentioned on a self-help blog. The term “anxiety attack” is a relatively new one, and it’s worth noting that, as of time of writing, it does not appear in the DSM-5.
This means that it is difficult to define precisely what an anxiety attack is, as different people talking about an anxiety attack might have different personal criteria as to what it means.
“Anxiety attack” is a phrase that has come about mostly culturally, as mental health issues become more widely discussed – but a doctor would not diagnose you as having had an anxiety attack.
Generally, an anxiety attack has some symptoms that are similar to those of a panic attack – increased heart rate and trouble breathing especially. Unlike a panic attack, an anxiety attack comes on more gradually rather than suddenly, and it may not be accompanied with the feeling that you’re going to die.
Some researchers believe that an ”anxiety attack” may simply be the first symptoms of anxiety that are sudden and severe enough to be of note to a person; while an upset stomach and trouble sleeping are more subtle, easy to ignore, or easy to blame on other external factors, anxiety attack symptoms demand immediate attention and may lead to a visit to the doctor.
There also may simply be a linguistic shift, with people using the terms “anxiety attack” and “panic attack” interchangeably.
Coping with a panic attack at work: Calming techniques
There are many different calming techniques to help you ride out a panic attack. Remember, however, that different people may respond better or worse to any given technique, and some are more suited to workplace environments than others – yoga can help with panic attacks, but it’s doubtful that you can do a camel pose at your desk!
One of the most recommended coping techniques is calming breathing exercises. Simply breathing in and out through your nose in a slow, regular way can be a major help when you’re having a panic attack.
Building on this basic technique, you might also try “square breathing” – inhale through your nose for four seconds, hold your breath for four seconds, exhale for four seconds, and then hold your breath for four seconds before repeating.
If you experience heightened anxiety or panic attacks while at your desk, consider bookmarking a YouTube video or animated GIF that helps with square breathing timing. The visual can act as a guide and also help to ground you.
At Velamentis, we believe strongly in the power of self-affirmation, so it’s no surprise to us that positive self-thought can also be used as a calming and coping technique during a panic attack.
During a panic attack, you may feel consumed by racing negative thoughts that seem to have no end; thus, refocusing your mind can help to make the panic attack more bearable. One recommendation is to have a list of positive, affirming phrases at the ready in case you feel a panic attack come on at work.
If you’re at a desk, you could create a Slackbot command to bring up this list, or you could save it to your desktop; if you’re on the go, perhaps save it as a note on your phone.
Or if you work in a field where electronics are not always readily accessible, a piece of paper also works just fine. Repeat these phrases in your mind like a mantra to distract from other thoughts. A few sample phrases include:
- “I will get through this. I am not losing my mind.”
- “This sucks, but it’s not dangerous.”
- “I will breathe deeply and survive.”
- “I know what to do to get through this.”
Coping with a panic attack at work: Things to eat/drink
Sometimes, outside stimuli can be used to help you get through a panic attack. They can “surprise” the brain in such a way that it is no longer as occupied with panicky thoughts, helping to lessen your symptoms by distracting from them.
This is known as a grounding technique – an attempt to help you focus on the present. One such grounding technique went viral on TikTok recently: sucking on a Warhead candy to ease extreme bouts of anxiety or make it through a panic attack.
This particular technique works with any sour candy, and it’s especially applicable in many workplaces because it’s easy to always have a small, individually wrapped candy on hand, whether it’s in your toolbox or tucked away in your desk.
Eating a sour candy helps the brain “move on” from the panic attack by giving it something else to focus on – in this case, an extreme taste.
If you work at a restaurant, it’s also good to note that the Warhead technique extends to other sorts of tastes. You can use it with any sour food, including lemons and gummy candy.
It also works well with spicy food, so if you happen to be employed in a place where wasabi, hot sauce, chili peppers, etc., can be found (and safely consumed), there are lots of options to choose from.
Cold water and ice can also be helpful in handling a panic attack. You can dip your face in cold water or hold an ice cube, for example, but these aren’t always practical at work – instead, you might be better off sipping on some ultra-cold water or soaking a towel in freezing water and putting it on the back of your neck.
Same as a sour or spicy taste, the sudden feeling of cold demands your brain’s focus and draws it away from panicky thoughts.
Worth noting is the fact that these coping strategies are likely to lessen in efficacy over time. The more your brain gets used to them and is less “shocked” by them, the less they’re able to distract you from your anxiety.
This is one reason why it’s important to also seek professional medical help if your panic attacks or times of extreme anxiety recur.
Coping with a panic attack at work: Apps
As technology becomes more and more essential to every aspect of our lives, it’s only natural that tech-based solutions to panic attacks are researched and introduced to the market.
These range from apps to standalone electronic devices to even simple implements – like a special tube designed to promote deep breathing.
This section doesn’t aim to review or recommend any particular device or app, especially since this field is quickly evolving; instead, it names some currently available solutions which may help you if you experience panic attacks or extreme anxiety at work.
Googling reveals myriad apps that purport to help ease the symptoms of panic attacks or stop them entirely. There are also heaps of reviews for such apps – whether sponsored blog entries or impassioned Reddit posts – which show that there’s no universally most-loved option.
Instead, what could be best is trying out a few apps when in a non-triggering situation to see which interface and vibe might be most helpful to you.
The DARE app is mentioned many times online as being helpful not just for panic attacks, but for boosting your mental health in other ways as well. It allows you to select what’s currently bothering you and gives you a video or audio guide to help you deal with that sensation.
Interestingly, this app is part of a larger DARE program – including a book – which is intended to help people get past their anxiety. So for people looking for a more comprehensive solution to long-term anxiety, DARE could be worth a look.
Another app that Redditors find helpful is Rootd. Unlike DARE, Rootd has a more focused purpose: panic attack and anxiety relief. In addition to a journaling feature and panic-related lessons, features similar to those of the DARE app, Rootd also has a big, red “Rootr” button that you can tap in case of a panic attack.
From there, you have the option of receiving guidance on facing the panic attack itself, and another option to quickly find comfort or relief. Other notable apps include Finch and Calm.
All of the apps mentioned above contain both free and paid versions, so when looking into an app to potentially install, make sure the features you believe you’ll need are readily available to you – either by ensuring they’re part of the free version or by paying for the subscription.
Fumbling with a credit card or Google Pay to unlock a helpful feature in the middle of a panic attack doesn’t sound like a good time!
Coping with a panic attack at work: Devices
For some people, having a single-purpose panic attack-stopping device separate from their smartphone is preferable. The simplicity could be the draw, or perhaps all the other distracting aspects of a smartphone could prevent it from helping you feel better.
On the lower-tech end of the spectrum, you find the “mindful breathing necklace,” which you can always wear in case you feel a panic attack come on. It might just look like a regular necklace with an elegant pendant on the end, but when you’re feeling anxious, you can breathe using that pendant in order to calm down.
There is a major swing in prices on these necklaces, from over a hundred bucks for fancy ones, to mid-range versions on Etsy, to very cheap options from other sites. Be sure to read reviews before buying a mindful breathing necklace to make sure the materials are suitable and it has a proven track record.
The CalmiGo device is a small pod you carry in your bag and use when you feel your anxiety spike. It’s purpose-made to help ground you via breathing. According to the CalmiGo website, the pod “learns” your breathing pattern and, via lights and vibrations, prompts you to breathe into and out of it with a target breath length.
The CalmiGo pod also contains a scent plate (lavender, bergamot, or mint) so when you inhale from it, the scent also assists in grounding you.
Because the device is so small and unobtrusive, you could easily use it from a bathroom stall in the office, or any other spot at work where you’re slightly secluded and can hopefully find some calm. But at 200 USD, it’s not cheap Check out reviews on Reddit or elsewhere online to see if it’s a good fit before taking the plunge.
Conclusion
Panic attacks at work can be debilitating, especially if they recur; and experiencing symptoms of severe anxiety while on the job can ruin your week.
It’s fortunate that mental health is becoming a more common topic of discussion, and well-being at work as well – however, the result is that there is a lot of related information to sift through.
A great deal of the guidance on getting through a panic attack or a spell of heightened anxiety is useful in some situations but not necessarily at work.
Considering the unique aspects of your workplace – Are you in the field? Do you have access to electricity? Do you work alone or with others? Are you dealing with customers/clients?, etc. – can help in the search for an anxiety remediation technique.
Jen
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Contributors:
- Avery Schwartz: Copy Editor
- Pamela Sampel: Subject Matter Expert
- Gary Whitmer: Subject Matter Expert
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