No time is ever a good time to experience a panic attack. The physical symptoms can be very debilitating, and the anxiety that accompanies an attack can make it difficult to make any decisions at all. Because of this, the fear of having a panic attack in the workplace can be particularly troublesome to someone with panic disorder. Here are a few tips that may help you to manage this issue while you’re working.
Trust In a Co-Worker
Panic attacks can be difficult to go through alone, especially if you’ve only recently started suffering from this particular disorder. If you feel you know any of your co-workers enough to trust them, confide in someone about your condition. Not only does it feel good to be accepted, but your friend may also be willing to help calm you down when you need it.
Always Have a Plan
Being unorganized and unprepared at work will set you up for a stressful day. Come up with a plan for yourself at the beginning of the week. Make sure to manage your time wisely, and leave yourself a bit of time to take a break between each commitment.
Maintain a Healthy Lifestyle
The food that you eat can have a profound impact on your mood. Try to eat a balanced diet and keep alcohol and caffeine consumption to a minimum. Getting enough sleep is another important (and also overlooked) factor. For most people, this means shooting for roughly eight hours of sleep per night.
Know When to Take a Break
If a particularly difficult project is getting to you, don’t be afraid to step away so you can clear your head. Take a trip to the break room, take a walk around the park, or simply meditate or do some breathing exercises. You’ll come back refreshed and with a clear perspective.
Reward Your Successes
If you’re successful at work, take a moment to celebrate your achievement. Acknowledging your accomplishments helps you to keep a positive frame of mind throughout the day.
Set Realistic Goals
Achieving your goals makes you feel good. Failing to reach your goals, on the other hand, can be frustrating and stressful. When you plan out your work day, set goals for yourself that are meaningful but still achievable.
Look Into Employer Resources
If you’re having a hard time at work, communicate with your employer or supervisor so that you can get the help you need. You may be able to sign up for skill-building classes or an Employee Assistance Program. Even if no formal assistance is available, your supervisor may be able to offer guidance or assistance so you can get a handle on things more easily.
Keeping these tips in mind throughout the day can help to reduce workplace stress, and avoid the kind of situations that could lead to a panic attack. However, panic disorder is a serious issue, and can be very difficult to treat by yourself. If you experience panic attacks regularly, consider talking to a mental health care professional to see what sort of treatment is best for you.