Surviving at work with severe anxiety or panic attacks can be challenging, but there are strategies that can help individuals cope and manage their fears. Here are some tips for dealing with anxiety and panic attacks in the workplace:
Seek Professional Help: If you have severe anxiety or panic attacks, consider talking to a mental health professional. They can provide you with coping strategies tailored to your specific needs and help you manage your symptoms effectively.
Educate Your Supervisor/Coworkers: If you feel comfortable, consider sharing your situation with your supervisor or coworkers. This can create a supportive environment, and they may be more understanding if you need a break or a moment to regroup during challenging times.
Create a Comfortable Workspace: Personalize your workspace with items that promote relaxation, such as calming scents, pictures of loved ones, or stress-relief toys. Having a safe and familiar environment can help reduce anxiety.
Practice Breathing Exercises: Learn and practice deep breathing exercises that you can use discreetly during stressful moments. Focusing on your breath can help calm your nervous system and prevent panic attacks from escalating.
Use Mindfulness Techniques: Mindfulness techniques can help you stay present and centered throughout the workday. Try incorporating short mindfulness practices during breaks to reduce anxiety.
Set Realistic Goals: Break down your tasks into smaller, manageable steps. Setting realistic goals can help alleviate the pressure and prevent feelings of overwhelm.
Take Breaks: Give yourself permission to take short breaks when needed. Stepping away from your desk for a few minutes can help you recharge and refocus.
Prioritize Self-Care: Make time for self-care outside of work. Engage in activities you enjoy, exercise regularly, get enough sleep, and eat a balanced diet. Taking care of your overall well-being can improve your resilience to stress.
Use Supportive Apps: There are various apps available that offer guided meditation, relaxation exercises, and anxiety management tools. These can be beneficial during stressful workdays.
Develop Coping Mantras: Create positive affirmations or coping mantras to repeat to yourself during difficult moments. For example, "I am safe and capable of handling this" or "This feeling will pass."
Plan and Prepare: Organize your day in advance, making sure you have everything you need to minimize last-minute stressors.
Know Your Triggers: Recognize the situations or stressors that tend to trigger your anxiety or panic attacks, and have a plan in place to address them when they arise.
Consider Flexible Work Options: If possible, explore flexible work arrangements, such as telecommuting or adjusted hours, to reduce stress related to commuting or work environment.
Avoid Caffeine and Nicotine: Both caffeine and nicotine can exacerbate anxiety symptoms. Consider reducing or eliminating their consumption if you notice they trigger your anxiety.
Remember that managing severe anxiety or panic attacks at work is a gradual process. Be patient with yourself and celebrate small victories along the way. If your anxiety significantly impacts your ability to function at work, don't hesitate to seek support from your healthcare provider or a mental health professional. They can help you