Panic attacks can be unpredictable and overwhelming, particularly when they occur in the workplace. The effects can affect not only individual well-being but also professional performance. In this article, you will learn evidence-based strategies on how to identify panic attacks and which measures can help to cope both in the short and long term.
Panic attacks are characterized by intense feelings of anxiety, accompanied by physical symptoms such as rapid heartbeat, sweats and shortness of breath. It is important to recognize the signs early on in order to be able to take targeted action.
Master simple breathing techniques, such as deep abdominal breathing. These can help calm the body and alleviate the symptoms of a panic attack. Relaxation exercises, such as progressive muscle relaxation, can also be effective.
The Practice of Mindfulness and Meditation helps calm the mind and focus awareness on the present moment. This can help prevent panic attacks and improve the way you deal with stressful situations.
Seek professional help if panic attacks occur regularly. An experienced therapist can help identify the underlying causes and develop appropriate coping strategies.
Tell your superiors and colleagues if you are affected by panic attacks. Open communication creates understanding and enables potentially adapted working conditions.
Design your workplace in such a way that it is beneficial to your well-being. This can include appropriate ventilation, break times, and the integration of relaxing elements into everyday work.
Develop a personal emergency plan for dealing with panic attacks. This may include steps that you can take if an attack occurs, as well as contact details of people who should be informed in such situations.
Set clear limits at work and take regular breaks. Make sure you get enough sleep, a healthy diet, and regular physical activity to boost your mental health.
Dealing with panic attacks requires time, self-reflection, and often professional support. By integrating these strategies into your everyday life, you can actively contribute to minimizing the effects of panic attacks and promoting a healthy balance in the workplace. If difficulties persist, consulting a healthcare provider is recommended.
Photo by Usman Yousaf upon Unsplash
Christine Bolten is a psychologist, systemic coach and head of coaching at mentalport. With over 10 years of experience in psychological counseling and coaching supervision, she is responsible for the professional quality assurance of all mentalPORT coaching modules and the training of the coach pool. Her expertise includes systemic coaching, psychological diagnostics, burnout prevention and the development of evidence-based interventions for corporate mental wellbeing. She supports managers and HR teams in the strategic integration of psychologically based health measures.
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