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How Can I Keep Calm and Carry on When Facing a Panic Attack at Work?

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How Can I Keep Calm and Carry on When Facing a Panic Attack at Work?

Work can be demanding and stressful at times, and for some individuals, it can trigger anxiety and panic attacks. When faced with a panic attack in the workplace, it's crucial to have strategies in place to manage symptoms and regain composure. In this article, we'll explore effective ways to cope with panic attacks at work and maintain your productivity and well-being. 

1. Embrace the Power of Scent 

Keep a small vial of calming essential oil, such as lavender or chamomile, in your desk drawer. When you feel a panic attack coming on, take a moment to inhale the soothing scent deeply. Aromatherapy can help promote relaxation and alleviate anxiety symptoms. 

2. Practice Grounding Techniques 

Engage your senses to ground yourself during a panic attack. Carry a small object in your pocket, such as a smooth stone or a textured fabric, and focus on its tactile sensations. Describe the object's texture, weight, and temperature in your mind to anchor yourself in the present moment. 

3. Use the 5-4-3-2-1 Method 

This sensory grounding technique involves naming 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. This method can help distract your mind from intrusive thoughts and bring your focus back to the present environment. 

4. Create a Calming Playlist 

Prepare a playlist of calming music or nature sounds that you can listen to during moments of stress or anxiety at work. Invest in a pair of discreet headphones or earbuds so you can listen to your playlist without drawing attention to yourself. Music has the power to soothe the mind and promote relaxation. 

5. Practice Visualization Techniques

Close your eyes and imagine yourself in a peaceful, serene setting, such as a tranquil beach or a lush forest. Visualize the sights, sounds, and sensations of this imaginary environment, focusing on creating a sense of calm and tranquility within yourself.

6. Utilize Acupressure Points

Learn about acupressure points that can help alleviate anxiety symptoms. Applying gentle pressure to specific points, such as the inner wrist (Pericardium 6) or the space between the eyebrows (Yintang), can help reduce stress and promote relaxation. Keep a small acupressure tool or use your fingertips to apply pressure to these points when needed.

7. Practice Positive Affirmations

Create a list of positive affirmations or mantras that resonate with you, such as "I am calm and capable," "This feeling will pass," or "I have the strength to overcome this challenge." Repeat these affirmations silently or aloud to yourself during moments of distress to counter negative thoughts and promote self-assurance.

Remember, finding the right coping strategies may require some experimentation, so don't be afraid to try different techniques to see what works best for you. Consistency and practice are key to mastering these rare but practical tips for managing panic attacks at work.

Half the Sky's mission is to supply the tools that can give every woman the ability to build a successful career and be fully prepared for the future of work. So, that they can lead a healthy, prosperous and more balanced/blended lifestyle of their choosing.  By building your confidence, you’re setting foundations to empower yourself and your career.  The world is your oyster, and it starts with you. 

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