Panic Attacks at Work: When Anxiety Dominates Your Workday
Selina Vogt
Psychologist
An important presentation, a spontaneous meeting with your manager, or a small mistake – and suddenly the tension rises. Racing heart, dizziness, the feeling of losing control: if you know this feeling, you know how distressing panic attacks at work can be. Here you will find out what really helps in acute moments and how to regain your confidence in the long term.
1 in 5 people will experience at least one panic attack in their lifetime. Stress, overwhelm, and performance pressure at work often hit particularly hard. Those who have had one attack often develop the "fear of fear": the constant worry that it could happen again at any moment. That can be very distressing.
What helps with panic attacks at work, and what doesn't?
Many people try to suppress their anxiety through distraction. In the short term, this can help. In the long run, however, it reinforces the fear of future attacks.
Because even though a panic attack feels overwhelming: it is not dangerous. On average, it subsides on its own after about ten minutes. And there are concrete ways that really help.
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3 tips you can implement yourself
1. Get enough exercise
Stress is a common trigger for panic attacks. Exercise has been proven to help reduce stress. Take a walk during your lunch break, take the stairs instead of the elevator, or cycle to work instead of driving.
2. Keep a journal
You don't need a traditional diary, a simple notepad is enough. Record when you had a panic attack or felt uneasy and what triggers there were. This helps you recognise patterns and better understand your anxiety. After an attack, reflect: did your fears actually come true? Were the consequences as bad as you thought? In most cases: the worst-case scenario doesn't happen, and the anxiety fades.
3. Confide in Someone You Trust
It's completely understandable if this doesn't come easily. But sharing can help. Talk to someone you trust, a friend, a family member, or your partner. Even brief conversations can provide reassurance and ease the feeling of facing anxiety alone.
Is there someone at work you trust, such as a colleague or a manager? It can be worth seeking a conversation there too. What matters is: if your wellbeing is suffering, no one benefits.
Professional help for recurring panic attacks
If panic attacks occur more frequently or the fear of them is limiting your daily life, professional support is a sensible next step. Persistent stress and pressure can otherwise contribute to conditions such as anxiety disorders or depression in the long term.
Rule out physical causes
Your GP is the first point of contact. They know your medical history and can assess what support you need. First, it is important to rule out any physical causes for symptoms like racing heart or dizziness. After that, they can recommend further steps.
Psychotherapy
To address panic attacks and anxiety in the long term, psychotherapy has proven to be an effective approach. In therapy, you learn to understand triggers, reduce avoidance behaviour, and gradually regain a sense of control. Find out how to find a therapy spot here: Find a therapist
Digital support
Alongside psychotherapy, there are now digital options that can help. Digital health applications (DiGA) offer low-threshold support: without waiting times, flexible in everyday life, and proven to be effective. For panic disorder and agoraphobia specifically, there is Mindable: Panic & Agoraphobia, a digital therapy programme in the form of an app. With a prescription (similar to medication), you can use the programme completely free of charge.
Mindable: Panic & Agoraphobia
Digital Help for Panic Attacks
Scientifically founded, free on prescription and without waiting times. Take the first step today to reduce your anxiety.
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Summary
- Panic attacks at work are distressing, but they are treatable.
- Exercise, self-reflection, and social support in the work environment can help reduce anxiety.
- Act early: if panic attacks significantly limit your daily life, seek professional help.
- Digital support like Mindable: Panic & Agoraphobia can help you immediately: flexibly, from home, and with costs covered by your health insurance.
Mental health is the foundation of quality of life. That's exactly what we stand for at Mindable. Follow us on Instagram or TikTok for regular tips and insights on managing anxiety.
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.
