Most people only think of anxiety as an occasional feeling, but for some, anxiety can become a constant and overwhelming presence. And an anxiety attack (which is different from a panic attack), can be especially debilitating when you're in the middle of work. It can be a very frightening and isolating experience. You may worry about what others will think or how you'll be able to get through the rest of the day. Anxiety can also make it difficult to concentrate on work, adding to your stress.
The good news is that there are things you can do to help yourself calm down and get through the attack at work.
What Is an Anxiety Attack and What Are the Symptoms?
An anxiety attack is a feeling of intense fear or panic that comes on suddenly and without warning. Symptoms can include:
- Restlessness
- Racing thoughts
- Trouble concentrating
- Irritability
- Fatigue
- Elevated heart rate (but not to the point where it becomes panic)
- Feeling 'on edge'
For some, anxiety attacks are triggered by a specific event or situation, such as public speaking or flying. But for others, anxiety can be a more general feeling of unease that comes and goes.
What to Do When an Anxiety Attack Happens at Work
You're in the middle of a presentation and you're suddenly stricken with a feeling of dread. Or, you're at your desk and suddenly thoughts of everything you need to do start swirling through your head to the point you feel overwhelmed and scared. So...what do you do?
Step One: Ground Yourself in the Present
Anxiety most often comes from our assumptions or the anticipation of something. If you've ever felt queasy right before speaking in front of an audience, you've experienced this feeling. Your mind is imagining how the speech could go wrong or how you could mess up your lines and get laughed at. But none of it is actually happening.
The same is true when your thoughts are swirling from all the stress in your life or from your never-ending to-do list. These thoughts are all future projections and assumptions. You may think, "I have so much to do that I'll never get it done, and I'll miss my deadline, which will be very bad." Or, "When I get home I have to pay the bills. What if I don't have enough money for that?"
Because anxiety comes from our worries about the possibility of something (and rarely from what is actually happening), step one is to ground yourself in the present. Anxiety breeds on the what-ifs, and the more you can focus on what is happening in front of you, the less anxiety you'll feel.
To do this, take a few deep breaths and try to focus on something around you. It could be a picture on your desk, the plant in the corner, or even your own hands. Really look at an object and try to name five things about it. For example, "This is a picture of my dog. He is brown and white and his name is Max. He likes to play fetch and he's sleeping in the sun in the picture."
Or, you can make notes about the realities of a situation (but be objective!). For example, "I'm giving a presentation. Everyone is listening and it's going well so far. I'm wearing a blue suit and there are ten people in the room. Some are taking notes." To give yourself a boost, try adding positive thoughts like, "I'll get through this speech and everything will go great. I will remember my lines and there won't be any problems. After it's over, I'll feel relieved, and then it will be time to go home for dinner. Everything is okay."
Step Two: Relax Your Body
Our bodies are wired to respond to anxiety with the fight-or-flight response. This means that when we feel anxiety, our bodies release stress hormones like adrenaline and cortisol. These hormones make our hearts beat faster and make our muscles tense, which can make anxiety feel worse.
Since our bodies are primed to respond to signals (both internal and external), you can manipulate this to your advantage. With certain techniques, you can consciously control your breathing and force your muscles to relax, which will send a signal that everything is okay. In response, your body will naturally ease any fight-or-flight mode and your anxiety will lessen.
In a lot of ways, you are actually in control of your body! So when it incorrectly responds with fear, try one of the following techniques to let your body know there's no danger:
- Progressive muscle relaxation: Start by tensing and then relaxing the muscles in your toes and work your way up to your head. It could be helpful to get a poster for muscle relaxation (paid link) to hang on your wall (and remind yourself how to do it!)
- Deep breathing: Breathe in slowly for a count of four, hold it for a count of four, and then breathe out slowly for a count of four. Repeat until you feel your anxiety lessen.
- Visualization: Close your eyes and picture yourself in a calm, relaxing place. It could be the beach, a forest, or even your bed. Try to feel the textures around you and hear any sounds that might be present.
Step Three: Change Your Thoughts
When anxiety hits, our thoughts can go off on a tangent of worry and fear. This can make anxiety feel even worse. If you can learn to catch these anxious thoughts and re-frame them, you'll be one step ahead in managing your anxiety.
First, it's important to become aware of your thoughts when you're feeling anxious. Pay attention to the words you're using and the pictures you're creating in your head. If you're thinking things like, "I'm going to fail," "This is never going to work," or "I'm such a mess," then your anxiety will likely increase.
These thoughts are called anxiety-provoking appraisals because they tend to make anxiety worse. Once you become aware of them, you can start to re-frame them. For example, instead of thinking "I'm going to fail," tell yourself "I'm doing my best and that's all I can do." Or, if you're thinking "This is never going to work," try saying "I don't know what the outcome will be, but I'll give it my best shot."
Step Four: Distract Yourself
When anxiety is high, it can be hard to focus on anything else. However, if you can find a way to distract yourself, even for a few minutes, it can help break the anxiety cycle.
Anything that will get your mind off of your worries will help. It could be a game on your app, a cute cat video, or even an adult coloring book (paid link). Whatever you choose, make sure it's something that you can easily access and that will give you a momentary mental break.
If All Else Fails...
Leave work as soon as possible. If you've tried the above steps and still can't shake the anxiety, it may be best to try an extended break or go home completely for the day. You may need some self-care, so try to get to that as soon as possible, doing activities that refill your tank and help you de-stress.
If you find yourself having anxiety attacks at work multiple times a week, it's time to call in outside help. A therapist can help you figure out why it keeps happening, if you need to make lifestyle changes, or if any trauma or repressed emotions are causing the issues. It could also be time for a career change. Change is never easy, but if your anxiety is unmanageable, it may be necessary. Being happy with your life and who you are is always the ultimate goal.
Take care of yourself and don't hesitate to ask for help when needed! anxiety attacks can be scary, but with the right tools, you can manage them and get back to living your life.