Panic Attacks at Work: When Anxiety Controls Your Job

One in five people will experience at least one panic attack in their lifetime. Most often, the first panic attack occurs "out of nowhere." However, this intense feeling of fear usually has a specific trigger. Performance anxiety, stress, overwhelm, or social fears can be the cause of panic attacks in the workplace. In this article, you’ll learn what to do in the event of a panic attack at work, how to handle feelings of anxiety on the job, and which additional steps can help if panic attacks are dominating your work life.

First Aid for Panic Attacks at Work

People experiencing a panic attack feel intense discomfort characterized by physical and psychological sensations. Symptoms may include rapid heartbeat, hot flashes, trembling, and/or chest pain, as well as a feeling of losing control or fear of dying. It’s extremely unpleasant, but there’s good news: panic attacks usually subside on their own after about ten minutes.

Here are three tips for overcoming panic attacks at work:

If panic attacks occur frequently, we often look for distractions when anxiety arises. However, this behavior is not helpful in the long run for reducing feelings of anxiety. In the article What to Do About Panic Attacks, you’ll learn why distractions or specific behaviors increase the likelihood of future panic attacks. The next section reveals what you can do in your daily work life to address panic attacks effectively and reduce them over time.

Handling Panic Attacks at Work

Anyone who has experienced a panic attack will want to do everything to avoid such an anxiety attack again. The thoughts of those affected often revolve exclusively around preventing the next panic attack. This can lead to a constant feeling of anxiety in daily life. The "fear of fear" increases your stress level, makes you tense, and causes you to imagine the worst-case scenario. All of this significantly raises the likelihood of another panic attack. Here are some tips to help you deal with panic attacks at work effectively.

Stay Physically Active

The trigger for a panic attack is always individual. However, it’s much more likely to occur during stressful periods than in calmer times with fewer tasks. Of course, demanding workdays or weeks cannot be entirely avoided. Physical activity is an effective way to release stress and helps reduce anxiety. Use your next lunch break for a walk, visit colleagues in their office instead of calling, or take the stairs instead of the elevator.

Keep a Journal

It doesn’t have to be a traditional diary—a notepad on your desk is sufficient to jot down your thoughts and experiences. Write down when you had a panic attack or felt uneasy, and whether there were specific triggers. This helps you understand your anxiety better and uncover its patterns. If you experience another panic attack, take time to reflect on it. Did your fears actually come true, and were the consequences as bad as you imagined? In most cases, you’ll realize that the worst-case scenario didn’t happen and that intense feelings of fear eventually subsided.

Talk to a Colleague or Your Supervisor

Confide in a colleague about your situation. Having a trusted person can provide a sense of security, and studies show that even a daily ten-minute conversation with a colleague about emotional well-being at work can significantly reduce stress.

If you feel overwhelmed or if your panic attacks are linked to workplace situations or circumstances, it’s helpful to speak with your supervisor. This conversation might seem daunting. Schedule a meeting, prepare notes about what you want to say, and, if possible, suggest a solution. Alternatively, you can also turn to the works council. Remember, if your well-being continues to suffer, no one benefits.

Stress, strain, and negative experiences at work are significant factors in conditions like depression or anxiety disorders. To prevent panic attacks from becoming chronic, it’s important to take action as soon as possible. In the next section, you’ll learn whom to turn to if panic attacks are taking over your life and noticeably affecting your daily routine.

Professional Support for Anxiety Attacks

Do you only feel comfortable working from home, or have you ever called in sick to avoid certain situations? Panic attacks can lead us to avoid situations where we’ve felt fear in the past. If panic attacks and anxiety dominate your daily life and cause you significant distress, it’s advisable to seek professional help.

Your first point of contact should be your general practitioner. In most cases, your doctor is already familiar with your medical history and can assess what kind of support you need. It’s essential to check your health to rule out any physical causes for symptoms like a racing heart or dizziness. Psychological issues can be a heavy burden, so don’t hesitate to seek psychotherapy. Your health insurance can assist you in scheduling an initial consultation with a psychotherapist.

Digital health applications (DiGAs), such as Mindable: Panic & Agoraphobia, are a way to prevent panic attacks from becoming chronic. The app can be used flexibly and independently. It provides content that educates you about anxiety and guides you to confront it consciously. If you decide to start psychotherapy, you can also use the app as a way to bridge the waiting time. Learn how to get Mindable for free here. DiGAs can be prescribed by doctors and psychotherapists and are free for you. You can read more in our article DiGA. DVG. What Is It Anyway?

Mental health plays an essential role in our daily lives, and at Mindable, we want your mental health to be as good as possible. That’s why we regularly post thought-provoking and engaging content on social media. Don’t miss out—follow us on Instagram.

Sources

American Psychiatric Association. (2013). Anxiety disorders. In Diagnostic and Statistical Manual of Mental Disorders (5th ed.).

Melchior, M., Capsi, A., Milne, B., Danese, A., Poulton, R., & Moffitt, T. (2007). Work stress precipitates depression and anxiety in young, working women and men. Psychological Medicine, 37(8), 1119-1129. doi: 10.1017/s0033291707000414

Osland, K., Malouff, J., & Alford, W. (2005). Effects of Person-Centered Psychological Assistance on Workers in Stressful Jobs. The Person-Centered Journal, 12.

Robert Koch Institut Statistisches Bundesamt. (2004). Gesundheitsberichterstattung des Bundes Heft 21.