Coping with panic attacks at the office
What is a Panic Attack?
Panic attacks are a sudden attack of fear that causes severe reactions, even though there is no danger or obvious cause. Panic attacks can be frightening. Panic attacks can make you feel like you are losing control, suffering from a heart attack, or even dead. Panic attacks usually occur suddenly and without warning. Panic attacks can occur anywhere, including in a car, on the street, while you are asleep, or during a business meeting. They may be occasional or more frequent.
Panic attacks are sudden, short-term feelings of fear that can trigger strong physical reactions to normal, non-threatening situations. A panic attack can cause you to sweat excessively, have trouble breathing, and feel your heart racing. You may feel like you are having a heart attack. Panic disorder is when you worry too much about another panic attack, or change your behavior to prevent a panic attack.
Panic attacks can become a problem when you worry about more panic attacks or are afraid of having something terrible happen. People worry about falling, being embarrassed, having a heart attack, going crazy or dying.
Panic Attacks: Causes
Experts aren’t sure why panic attacks and panic disorder occur. Your brain and nervous system play key parts in how you handle anxiety and fear. If you are prone to panic attacks, your chances of getting them increase.
- Panic attacks may also be caused or aggravated by certain medical conditions.
- Panic attacks can also be triggered by severe stress such as the death or divorce of a loved-one, job loss, and/or the death of a family member.
- Family history and genetics. People with anxiety disorders in their families may be more susceptible to panic attacks. This suggests that there may be a genetic component.
- Mental health issues: People with anxiety disorders and depression mental illnesses are more susceptible to panic attacks.
- Researchers don’t know the exact cause of panic disorder, but they do know that it can sometimes run in families. It is also common in people who have other anxiety disorders.
How to Cope with Workplace Panic Attack
If you’re experiencing panic attacks or are afraid you may have one, there are steps you can take. Here are some helpful strategies:
- Identify your Triggers: To be diagnosed with panic disorder, a person must experience frequent, sudden and unexpected panic attacks. There are many circumstances that can trigger panic disorder symptoms and anxiety. Being aware of your fears and triggers will help you to better manage them.
- Regular exercise: Breathing exercises are a great way to avoid panic attacks and help you get rid of them when they happen.
- Mindfulness is a way to ground yourself and be more aware of the present moment.
- The Power of Water: When suffering from panic attacks, the therapist suggested that people drink eight ounces of chilled water. This has proven to be effective. You can also splash some cold water on your back and neck. This can also be done with a spray bottle.
- Learn to Help Yourself: It is a good idea to educate yourself and anyone you love who might be suffering from panic disorder or panic attacks. Learn about the symptoms, treatment options and stay current with research.
- You must be honest with yourself. Don’t accept tasks, projects or assignments that you don’t have time for.
- Face your fears: Don’t ignore them. You’ll be able to see that what you fear is unlikely to happen. Or it could be worse than your anxiety suggests.
- Accept anxiety: Everyone experiences workplace anxiety. It’s something that you shouldn’t ignore or push aside for those who have it often. It’s important to manage anxiety, even if you feel under pressure or stressed. While work is important, it’s not good for your mental health.
- Relaxation techniques can be practiced: Activities such as yoga, meditation, progressive muscle relaxation, and meditation strengthen the body’s relaxation response. This is the opposite of anxiety and panic. These relaxation techniques not only promote relaxation but also increase joy and equanimity.
- Treatment and Prevention: The best way to manage anxiety attacks and panic attacks at work is prevention and treatment. Employees can be relieved of the stress by having a support group, rather than trying to control them.
Although panic attacks can be very distressing, there are ways to help. Talk to your doctor to discuss your options. You can also learn relaxation techniques to help you stay calm in an anxiety-provoking situation. Encourage your loved one to seek professional help. Your loved one might feel ashamed about having a panic attack. Encourage them to seek treatment for their anxiety.