The most embarrassing moment at work is when you find yourself suddenly sweating, feeling like all eyes are on you, you can’t speak, you’re feeling like your brain is in a fog. You notice your heart pounding, and there are thoughts running through your mind like, “Am I going to pass out?” “Am I having a heart attack?”… may feel like your worst moment at work.
When panic attack symptoms take over your body and your thoughts, it can feel like the absolute last thing you want to have happen while you’re at work. It’s especially worrisome if you have never had this happen before and you’ve no idea what’s happening to you. Anxiety or panic symptoms can come seemingly out of the blue, when you least expect them and throw you completely off your game.
Some people I’ve talked with describe what happened to them:
- “I was in the midst of doing a service call, fixing equipment in a facility, and it just came over me. I felt like I had to get outside, I couldn’t stay in that small space… I mumbled something and bolted out of there”.
- “I was driving to make a delivery and I just had to pull over and call for help. I couldn’t finish my run. I was sweating, there was this pressure in my chest… I felt dizzy and my thoughts were all over the place.”
- “I was in the midst of a meeting and the room suddenly seemed very far away, I felt like I was outside my body, floating, I wondered if I was going to pass out.”
This can feel like the worst thing… feeling out of control and embarrassed, like you want to disappear into the floor, while also being super afraid of what is happening to you. It’s completely understandable to struggle in such a moment, and not know which way to turn. Feeling panic symptoms catch you up and have you wondering what in the world is happening and they demand all your attention. They can’t be ignored like a simple headache or stomach cramps. They are all consuming.
How to manage when you are having a panic attack
Symptoms of a panic attack include feelings like a pounding heart rate, a sense of heaviness or pressure in your chest, rapid thoughts, sweating, clammy hands, tingling, ringing in your ears, feeling like you can’t breathe. Some people feel symptoms such as dizziness, feel sick to your stomach, feel weak, feel an intense fear come over you, like you’ve got to get away from where you are, feeling like you can’t focus on anything or anyone around you and can only focus on what’s going on inside your body.
There are several things you can do to manage panic attack symptoms.
- One thing to do is to recognize what’s happening and get some help for yourself.
- Tell someone what is happening so that you’re not alone, and someone can help you.
- Tell yourself to breathe.
- Seek medical help, especially if this is the first time panic symptoms have come on strong and caught you off guard.
- Talk to a therapist to learn ways to manage in future and work with the underlying fears that prompt your panic attacks
You are not alone in this
In Canada approximately one third of adults will experience a panic attack in any given year. Panic attacks come from highly stressful events when you feel overwhelmed with fear and worry about issues difficult for you to handle. They can be managed with help and understanding around how your body reacts to stressful situations. It is important to get the help you need so that you can increase your confidence in managing should you have a panic attack when you least expect it.
It may also be helpful to share with someone you trust at work so that you have an ally who can speak up for you and help you calm and manage the panic symptoms when they happen. Experiencing a panic attack may cause embarrassment or shame when it happens, and you may worry about repercussions at work or people thinking you are weak. Such worries are part of the stigma that unfortunately still lingers in workplaces. Having an ally may help reduce such stigma and help you understand panic attacks are a medical condition that deserves support as does any medical condition.
If you are struggling with panic attacks and are looking to talk to a therapist, the team at Transforming Tides Counselling offers a free 20 minute phone consultation to discuss your needs and answer your questions around what counselling is like with us. It’s important to feel comfortable with your therapist. Let’s find out if we’re a good fit. Book your free phone consultation here.
