Table of contents:
- Causes of panic attacks at the office
- How to deal with panic attacks at the office
- 1. Regulate breathing
- 2. Dealing with fear that is experienced
- 3. Think logically
- 4. Seek help from others
- 5. Identify the trigger
Have you ever had a panic attack (panic attack) suddenly when going to a presentation in front of your boss? Cold sweat was pouring out and you couldn't think straight. So, how do you actually deal with panic attacks at the office?
Causes of panic attacks at the office
Cold sweat, racing heartbeat, and shortness of breath are all signs that you are having a panic attack.
These symptoms are more severe than when you are stressed or worried. In fact, people who experience panic attacks are so anxious that they feel the world is coming to an end.
These attacks often occur suddenly. Although it is not clear what causes this, there are several medical explanations that may help you understand this condition.
As reported by Help GuideThere are eight possible causes that could be attributed to panic attacks, especially at work, among others.
- Severe stress from the death of a loved one, divorce, or work problems
- Genetic factors
- New life transitions, such as changing jobs or entering a new environment
- One of the heart valves did not close properly
- The thyroid gland is overactive
- Low blood sugar
- Consuming too much caffeine
- Restrictions on the use of certain drugs
The cause can indeed occur due to health problems, it could also be due to your psychological condition. That is why, if this happens quite often but you don't know what the cause is, immediately consult a medical professional, such as your doctor, psychiatrist, or psychologist.
How to deal with panic attacks at the office
The panic attacks experienced by someone in the office often make them unproductive, have difficulty concentrating, and waste time.
If this condition is left untreated and not treated properly, it can actually bother you in the long run.
The method below will indeed take multiple trials because you have to trust your body again. Try reading a helpful book or going to a therapist who is an expert in their field.
Here are some ways you can do if you have a panic attack at work.
1. Regulate breathing
When panic attacks appear, it's not uncommon for sufferers to feel short of breath. Therefore, practicing proper breathing is enough to help you escape from panic attacks.
It can also help lower stress levels and reduce anxiety.
You can try this by taking slow, long breaths and exhales when the panic sets in. Try to inhale for a count of four and exhale for a count of six.
2. Dealing with fear that is experienced
According to the American Psychological Association, one in 75 people will experience a panic attack and have physical symptoms.
Starting from trembling, heart racing, chest pain, mild headaches to not being able to complete tasks in the office.
One way to deal with panic attacks at work is to deal with your fears and symptoms, even if they go against your will.
Prepare yourself before you face anything that makes you panic. For example, you often panic when you're about to presentations, practice slowly in public. Starting from in front of a few people, gradually getting longer in the crowd.
3. Think logically
A panic attack that occurs suddenly at work can leave you thinking clearly. This is because signals from the hypothalamus and brainstem areas can take over the decision-making process.
The two parts of the brain that have been mentioned above function as a defense system. There are several ways to deal with panic attacks that make it difficult for you to focus at work, including:
- Talk to yourself was found to reduce the symptoms of panic attacks. This will make the reasoning part of the brain function again.
- Using your five senses, such as finding 5 specific colors, listening to four different sounds, touching 3 textures, inhaling 2 scents, and tasting 1 thing.
- Write down how you feel before and after a panic attack appears can help you to see what's really going on and help you think clearly.
For some people, this can help them see what happens to them when a panic attack occurs. Your writing can also help evaluate panic attacks that have arisen.
4. Seek help from others
In fact, panic attacks can also be relieved by hearing the voices of people close to you. For example, when you panic call your mother, her voice immediately encourages and calms you down.
Most people who experience panic attacks don't want to tell workmates or bosses. This is because they are afraid of being considered incompetent at work.
In fact, panic attacks are events that are experienced alone because it is difficult to ask for help due to the uncomfortable office environment.
Support from coworkers and people around you can actually be a way to deal with symptoms of panic attacks that appear in the office. Therefore, try not to run away in embarrassment, but instead reach out to a trusted friend for help.
5. Identify the trigger
Knowing what triggers you to have a panic attack at work can be one way to deal with this condition.
This is very important considering this incident may be repeated while in the office. Usually, panic attacks at the office occur because of the workload at the office or your poor relationship with the work environment.
While panic attacks at work can be very worrying, the only way to deal with them is to face them, not run away from reality. Deal with the panic you experience. If it is too heavy, you can consult a psychologist to find a solution.
