I'm really sorry to hear that you're going through such a difficult time. Feeling trapped in a job that causes extreme anxiety and panic attacks is an incredibly challenging and distressing situation. Please remember that your well-being is essential, and there are steps you can take to address this situation:
Prioritize Your Health and Safety: If you are experiencing severe distress, anxiety, or suicidal thoughts, it's crucial to prioritize your health and safety. Reach out to a mental health professional, a friend, or a family member for support. In the United States, you can contact the National Suicide Prevention Lifeline at 1-800-273-TALK (1-800-273-8255) for immediate help.
Consult a Doctor or Therapist: Seek professional help from a doctor or mental health therapist who can provide guidance and support for managing anxiety and panic attacks. They can also help you develop coping strategies and assess whether your job is significantly impacting your mental health.
Talk to Human Resources or Supervisor: If you haven't already, consider discussing your situation with your HR department or supervisor. Explain the severity of your distress and explore potential solutions, such as a leave of absence, reduced hours, or a different role within the company.
Know Your Rights: Familiarize yourself with employment laws and regulations in your country or state. You might have options to address workplace issues, including the right to resign or request accommodations for health reasons.
Explore Other Job Opportunities: Start looking for other job opportunities that align better with your skills, interests, and values. Networking, updating your resume, and utilizing online job platforms can help you discover new possibilities.
Seek Legal Advice: If your employer is not allowing you to resign and your mental health is severely impacted by the work environment, consider seeking legal advice to understand your rights and options.
Lean on Supportive People: Talk to friends, family, or support groups about what you're going through. Having a support system can make a significant difference during challenging times.
Practice Self-Care: Engage in self-care activities that can help reduce stress and anxiety. This might include exercise, meditation, spending time in nature, or pursuing hobbies you enjoy.
Consider Professional Career Counseling: If you're unsure about your career path, consider seeking guidance from a career counselor or coach to explore different options and find a path that aligns better with your interests and strengths.
Take Small Steps: If leaving your current job immediately isn't feasible, try to find small ways to cope in the meantime. Break your workday into manageable chunks, focus on your breathing during moments of stress, or take short breaks to decompress.
Remember, you don't have to face this challenging situation alone. Reach out for support from professionals and loved ones who can help you navigate through these tough times and find a healthier and happier path forward.