How To Stop Panic Attacks At Work | Mental Health Over Coffee
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- เผยแพร่เมื่อ 7 ต.ค. 2018
- Dealing with panic attacks at work
Panic attack as are bad enough when we are alone but when they happen in public such as at work, they can be be embarrassing.
First and foremost it’s important to have a plan! Whenever we go anywhere there are always emergency plans! This way if an emergency were to happen, we have it ready to go.
In this video I’ll give you 7 tips on how to deal with panic if it starts to happen at work. So you can crate your plan in the event of a panic attack at work.
1. Understand what panic is, understand the symptoms you experience and remind yourself that panic does not pose a real threat to you.
2. Talk to a trusted coworker. Find someone who you can be open with if possible and tell them that you experience panic attacks. Maybe develop a code word where if they hear you say it or message them, they will know you need them. It’s always easier to go through this with someone else. It’s also a good idea to talk to your supervisor about what you experience if they are approachable so that they also understand. Trying to hide the panic attack can add to the panic and actually make it worse. Having a few people that have your back can realize decrease the stress and can give you some support.
3. Remind yourself that this will pass. Repeat a mantra such as “I know this is a panic attack” or “this will pass” or “this has happened before and it will go away soon”
4. Get up, move around, and get some fresh air. This is a good time for a break sometimes, getting outside and walking around can help you mind start to focus on other things and the fresh air can help calm you down. If you are in a place with a bunch of people, and can’t leave easily. Then this is a good time to focus on your breathing. Try 4 by 4 breathing or 4,7,8 breathing.
5. Focus on something else, if you can talk a break from what you are doing and get your mind to focus on something else. Some people find it helpful to read some jokes, look at pictures, scroll through instagram, watch some TH-cam videos, whatever gets your mind back to calmness.
6. Go to the bathroom and run cold water on your hands. Cold water or ice can slow down your central nervous system and slow down your heart rate. When we get cold, our heart slows down because it is trying to conserve energy!
7. Use your relaxation techniques like Deep breathing, grounding techniques, progressive muscle relaxation, or anything that has worked for you in the past.
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I’m scared the whole time at work but I start to tear up and panic when it’s especially busy.
(Edit) I still get scared but everyday I constantly improve at my job. Haven’t quite settled in but I’m still working on it!
Edit 2/8/23 just started a new job at nursing home cleaning. My first job was absolutely traumatic. Realise that it could be the workplace and not you! And please take it from me if you get yelled at or mistreated especially as new employee just walk out the door.
Had to take a lunch break at work at 10 in the morning. I’m always stressed out, no way out of it because it’s stress at home, stress at work, stress about doing anything that’s gonna set someone off, it’s very hard. I broke down in the bathroom this morning, was completely unexpected. I can normally tell, but I didn’t today for some reason.
They are the WORST....I'm sorry that's rough especially when you're surrounded by the stress and/or perceived stress. I had a panic attack yesterday while taking part in a language exchange group, because my mind was elsewhere and couldn't focus . I had to immediately get up and walk outside to get fresh air, and could feel the tears but barely managed to hold them back. I then paid for my tea and excuse myself from a couple people that recognised me, while trying to keep a straight face... Looking for a therapist now, like I should have done before. Have you thought about therapy? Blessings *
How can i stop a panic attack on the spot. I get them at work all the time and i usually go to sit down in the offfice to calm myself and i feel like an idiot everytime i have to go thru it
I can no longer handle a job that requires me to explain things or anything that will make me argue with someone the problem is its the only job l know and the longer l stay the worst it gets and l hang up on them and that puts me into trouble if they found out and l don't know what to do please help.
I worked with Walmart for only a couple days because I had too many anxiety attacks. I have an interview next week with a new place that’s closer to where I live. Im a little scared but I’ve been able to manage my anxiety really well lately! I don’t want to mess it up but I know I need to manage my anxiety in situations I will have to face when I’m working with a company as an adult, since I’m still in high scholarly at the moment. This video really helped me, and I’m looking forward to working again, this time with better anxiety management skills!
I work in construction. I have to hide in the bathroom to stop my panic attack.
how you doing now?
Any tips? I work at a hospital and I’m having a panic attack right now
I had the worst panic attack I’ve ever had yesterday at work. Some things that helped me was watching a TH-cam video of affirmations, cold paper towel on forehead, calling trusted people. I had to call both my mother as well as my therapist. It lasted about 2 hours.
@@Abikillion I pray that you never experience this again ❤️ but either way you are strong for getting through it!
Great tips. I like the cold water tip. It is so easy
My therapist said that I should run cold water on the back of my wrists (the side that’s below my palms) for 30 seconds and to count backwards from 300 by 3.
Hmm I have panic disorder now and it’s preventing me from working n now I have had no income flow so it’s really ruining my life. I do the techniques to calm down but I really have to run away from the stimuli / job building. I’m at my wits send idk what to do. N btw this is with meds and therapy treatment. I’ll keep trying though but I’m feeling hopeless
Aww sorry to hear that must be so hard to not be able to hold down a job because of these panic attacks 😡😡
Pro tip: Quit the job
I’ve only had the job for 1 day 😢 and my colleagues are so nice
Yeah but for me it’s every job. It over all panic disorder. N quitting means no source of income and then life starts to spiral down well hills n groceries aren’t a thing. It’s not always that simple