We’ve all had those moments when life feels overwhelming, especially in the workplace. For many of us, this can lead to anxiety, which is completely natural. But if you’re someone who experiences anxiety attacks at work, you know it can feel like your world is closing in. It’s important to know that you’re not alone, and understanding the signs of an anxiety attack is a key step towards managing them with more ease.
An anxiety attack at work can sneak up on you, often when you least expect it, but recognising what’s happening in your body can help you feel more in control.
What does an anxiety attack feel like?
While anxiety can show up in different ways for each of us, there are some common signs to watch for. Anxiety attacks can feel intense, both physically and mentally, and they can last from minutes to hours.
What should you do if you’re having an anxiety attack at work?
When a workplace anxiety attack hits, it can feel overwhelming, but there are things you can do to help yourself through it. It’s all about slowing things down and grounding yourself in the present.
- Focus on your breathing
One of the best ways to calm your body is through deep, slow breaths. Try to inhale deeply for a count of four, hold it for four, and exhale for four. This helps lower your heart rate and brings your focus back to the moment. - Remind yourself that it will pass
Anxiety attacks can feel like they’ll never end, but they always do. Remind yourself that what you’re feeling is temporary, and your body will calm down soon. - Ground yourself in your surroundings
Use your senses to bring yourself back to the present. Try naming five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This simple exercise helps shift your focus away from the anxiety and back to reality. - Move your body if you can
Whether it’s a short walk or just stretching where you are, moving can help release some of the tension that builds up during an anxiety attack. If the pressure of the workplace is getting too much then going outside can be calming and allow for some privacy.
How can you support someone going through an anxiety attack?
Watching a colleague or employee have an anxiety attack at work can be a helpless feeling, but there are ways to offer support:
- Stay calm
Your calm presence can make a big difference. Try to speak in a soft, reassuring tone and avoid panicking. - Guide them through breathing exercises
Encourage them to breathe slowly and deeply, using a similar technique to what’s described above. - Offer physical comfort if they’re okay with it
Some people find comfort in physical touch, like a hand to hold or a gentle hug. Ask if they’d like that support if it feels appropriate. - Remind them that they’re safe and that it will pass
Hearing these simple reassurances can help ground them, especially when their mind is racing.
How to seek further support
If anxiety attacks are becoming frequent or are interfering with daily life, it may be helpful to speak to a professional. Therapy can provide tools to manage anxiety more effectively, and for some people, medication may also be an option. Reaching out for help is a sign of strength, and there are so many resources available that can make a difference.
In the workplace it may be appropriate to speak to occupational health or request a workplace needs assessment. Workplace needs assessments can explore potential reasonable adjustments that could be put in place to support you in the workplace. Anxiety can affect the way we think and process information, so it’s important to explore the ways in which you can be supported in your role.
Remember, anxiety is something many people live with, and you’re not alone in this. Whether it’s you or someone close to you who’s facing anxiety attacks, understanding these signs and knowing how to manage them can lead to a healthier, calmer life.