Panic attacks at work: what to do, and whether to tell your boss

You’re in a meeting, on a call or at your desk when it hits: a pounding heart, tight chest, a rush of heat and the overwhelming urge to get out. Panic attacks at work are common, and they can feel especially hard when you’re worried about colleagues noticing.

Here’s how to get through a panic attack at work, how to make work feel more manageable, and what support is available.

If panic hits at your desk

• Slow your out-breath. In through your nose for 4, out through your mouth for 6. Nobody will notice.
• Ground through your feet. Press them into the floor and notice the feeling.
• Hold something. A cold drink, a pen, or your hands pressed together under the desk.
• Name five things you can see, silently and in detail.
• Tell yourself: “This is a panic attack. It will peak and pass. I can stay right here.”

If panic hits in a meeting

• Keep breathing slowly, and let your eyes rest on one thing, like your notes.
• Take a sip of water. It buys a moment and gives your hands something to do.
• Step out if you need to. Saying “Excuse me for a moment” is completely normal, and nobody needs to know why.
• Turn off your camera on a video call, if that helps you get through it.

Panic usually peaks within about 10 minutes. You don’t need to make it stop, just give it space to pass.

Why work can trigger panic

• Pressure: deadlines, presentations, performance reviews
• Feeling trapped: long meetings, open-plan offices, being far from an exit
• Being watched: speaking up, presenting or being put on the spot
• Conflict, or a difficult manager or colleague
• Long hours, poor sleep and too much coffee

Making work feel safer

• Plan for the pinch points. Before a presentation or a hard meeting, practise slow breathing and arrive a few minutes early.
• Take real breaks. A short walk outside at lunchtime helps reset your body.
• Watch the caffeine, especially before meetings.
• Have a quiet spot in mind, like a stairwell, an empty meeting room or the restroom, for when you need a moment.
• Don’t start avoiding everything. Skipping meetings or calls brings relief, but tends to make the fear grow. Small steps back work better.

Should I tell my boss?

That’s your choice. Some people find it helpful to tell a manager or a trusted colleague, so they don’t have to hide. Others prefer to keep it private.

In the US, the Americans with Disabilities Act can cover anxiety disorders, which means you may be able to ask for reasonable accommodations, like flexible hours, working from home, regular breaks or a quieter workspace. The Job Accommodation Network has free guidance on anxiety and work.

Many employers also offer an Employee Assistance Program (EAP), with free, confidential counselling. Check your benefits.

How Breatheasy can help

Breatheasy fits in your pocket, so help is there at work too. Tap “I’m feeling anxious” and Luma walks you through it: rate how strong it feels, breathe slowly as your phone pulses gently, ground yourself with 5-4-3-2-1, then see how far the anxiety came down. A one-minute breathing exercise before a big meeting can help you walk in steadier. Breatheasy is coming soon to iPhone and Android.

If you’d like your whole team to have this kind of support, Breatheasy for Teams gives employees Premium, paid for by their employer, with complete privacy: employers never see who joins or anything anyone writes.

When to get help

Talk to a doctor if panic attacks keep happening, if you’re dreading work every day, or if you’re starting to avoid meetings, calls or the office. Cognitive behavioural therapy (CBT) helps most people with panic. Our guide to anxiety and panic attacks explains more.

If you have chest pain that spreads to your arm, jaw, neck or back, or you’re struggling to breathe, call 911.

Sources

• Anxiety disorder accommodations, Job Accommodation Network
• Panic disorder, NHS
• Panic Disorder: When Fear Overwhelms, National Institute of Mental Health