Handling panic attacks at the workplace can be challenging, but with some preparation and coping strategies, you can better manage these situations. Here are some steps to help you handle panic attacks at work:
Know your triggers: Understanding what triggers your panic attacks can be crucial in managing and preventing them. Keep a journal to track any patterns or common stressors that precede your panic attacks.
Practice relaxation techniques: Learn and practice relaxation techniques like deep breathing, progressive muscle relaxation, or mindfulness meditation. These techniques can help you calm your body and mind during stressful situations.
Create a calming toolkit: Put together a small kit with items that can help soothe you during a panic attack. This could include things like stress balls, essential oils, a calming playlist, or a comforting object.
Identify safe spaces: Locate a quiet and comfortable space at your workplace where you can retreat if you feel a panic attack coming on. Knowing that you have a safe space to regroup can provide some reassurance.
Inform a trusted colleague: Consider sharing your struggle with a trusted colleague or supervisor. They can be a source of support and may be able to help if you need a moment to collect yourself.
Breathing exercises: Practice deep breathing exercises regularly, so they become more natural during times of stress. Take slow, deep breaths in through your nose, hold for a few seconds, and exhale slowly through your mouth.
Grounding techniques: Grounding exercises can help you stay present and connected during a panic attack. Focus on your senses by describing five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste.
Take breaks: Don't hesitate to take short breaks when you feel overwhelmed. Step away from your desk, go for a walk, or find a quiet spot to recharge.
Seek professional help: Consider seeing a therapist or counselor to work on coping strategies and explore the root causes of your panic attacks. A professional can provide personalized guidance and support.
Work on stress management: Engage in stress-reducing activities outside of work, such as regular exercise, hobbies, spending time with loved ones, and getting enough sleep.
Remember, it's okay to prioritize your well-being. If you find that your panic attacks are significantly impacting your work, it might be helpful to discuss potential accommodations with your employer or HR department. Workplace adjustments can include flexible schedules, remote work options, or adjustments to your workload to reduce stress.
Most importantly, be patient and compassionate with yourself. Managing panic attacks takes time and effort, but with practice and support, you can develop effective strategies to cope with them at the workplace.