Managing a Panic Attack at Work

A sudden surge of overwhelming fear that comes without warning and without any obvious reason” can strike anyone at any time–even at work. The feelings and physical symptoms (such as shortness of breath and tightness in the chest) are very real and can be very scary.

Panic attacks won’t kill you, but depending on how severe and frequent they are, they can have a significant impact on your quality of life in every realm, including work. Often triggered by stressful situations, the symptoms of panic attacks usually recede when the stress ends. Common triggers at work include public speaking, conflict, an important meeting, a major transition such as a promotion or a big project, or a work-related social event such as a meeting with a key client or after-work drinks. The author provides tips for managing your symptoms and keeping them from taking over your workday and how to support a colleague who may be experiencing one.
You’re at work when you suddenly feel a deep sense of dread. Heart pounding, hands trembling, lightheaded, and drenched in sweat, you can’t breathe. You think you’re having a heart attack and feel like you’re about to die. You’re about to call for an ambulance when the symptoms start to fade. You just had a panic attack.
What Is a Panic Attack?
The American Psychological Association (APA) describes a panic attack as “a sudden surge of overwhelming fear that comes without warning and without any obvious reason.” The feelings and physical symptoms (such as shortness of breath and tightness in your chest) you experience are very real and can be very scary. Panic attacks won’t kill you, but depending on how severe and frequent they are, they can have a significant impact on your quality of life. Often triggered by stressful situations, the symptoms of panic attacks usually recede when the stress ends. Common triggers at work include public speaking, conflict, an important meeting, a major transition such as a promotion or a big project, or a work-related social event such as a meeting with a key client or after-work drinks.
Symptoms of a panic attack include the following, according to the APA:
Racing heart rate
Shortness of breath
An almost paralyzing fear
Dizziness, lightheadedness, or nausea
Trembling, sweating, or shaking
Choking or chest pains
Hot flashes or sudden chills
Tingling in fingers and toes (pins and needles)
A fear that you’re going to die
Panic attacks are singular events; many people have only one or two in their lives. If you have had more than that, the APA suggests you contact a mental health professional for diagnosis and treatment, because you may have a panic disorder. A panic disorder is a condition in which people have frequent or debilitating fear and anxiety without a reasonable cause, and it may be accompanied by fear of another attack, concern about the impact of these attacks, and changing behavior in response to them. The persistent fear of future panic attacks is a key symptom of panic disorder and can lead to avoiding the situation that caused the attack—which can be a real problem at work. According to the APA, panic disorders affect approximately 1.3% of the U.S. population. The onset usually begins in adolescence or early adulthood, and although the causes are not clear, major life transitions and stressful social or economic events, such as a pandemic or a market crash, can trigger them. There also is a familial connection: If others in your family have had a panic disorder, you have an increased likelihood of suffering from attacks.
But if you find yourself having occasional or frequent panic attacks, know that they can be treated—and the earlier you get treatment, the better. Even if an attack is only your first or second, it’s important to seek medical attention when it’s over, because the symptoms are similar to those of serious health problems, like a heart attack.