Panic attack often strikes unexpectedly and with no clear triggers. In other cases, it is triggered by specific worries such as underachievement and the fear of the unknown. The good thing, however, is that a panic attack is a manageable mental condition, the many myths surrounding it notwithstanding.

Different strategies can be applied to eliminate or at the very least alleviate the negative effects of panic attacks. One proven strategy is visiting a professional life coach; someone knowledgeable in the field of cognitive-behavioral therapy. Professionals are non-judgmental, advocate for self-acceptance, and are always committed to exploring your current state of mind and liaising with you in finding lasting solutions.

Panic attacks are now very common in the workplace. There are employees who panic every time they are confronted with deadlines and other overwhelming tasks. To beat panic attacks in the workplace, try out some of these tips:

  1. Identify and confront your fears

List your fears and their triggers in order to reduce or control your anxiety levels. That will help you to come up with workable strategies to counter the panic triggering thoughts. Find out the people, objects or situations that may calm you down in case an attack strikes.

  1. Focus on your breathing.

Learn to control your breathing. Continuous oxygen supply keeps extreme fear and panic in check. A deep breath supplies oxygen enough to calm down a racing heart and calm the nerves. If your triggers are inside the office, take a break and go outside for fresh air.

  1. Reach out for professional help

Research shows that some normal biological processes can potentially trigger fear and anxiety. There are also some inheritable disorders. These panics are in most cases beyond your control, which means that your only options, in this case, are psychotherapy or medication. Cognitive-behavioral therapy will help you respond well to causative feelings of a panic attack. And if the attacks are hindering your productivity at work, it is important to seek the expert guidance of a life coach. This may not be a permanent solution, but it will at least supplement your coping techniques.

  1. Understand your thought patterns

Your thought patterns, especially when they are based on wrong assumptions, can exacerbate your panic levels. As much as possible, avoid negative and distorted thoughts. Beware of your common thought patterns and handle them with the care they deserve. Protect your mind by shutting off negative vibrations whenever you feel vulnerable to negativity in the workplace.

  1. Confide in a friend

Be conscious of your body changes in relation to panic attacks. Sudden shortness of breath, dizziness, and nausea are common giveaways. When you notice these symptoms creeping up, rush to a trusted friend for help. You need a workmate who can keep your secrets safe and who is willing to help whenever you need them. Sharing about your major symptoms with a workmate puts them in a better position to notice when you aren’t okay and to act fast enough. Build supportive friendships and avoid isolation. Cling onto your support system all the time.

  1. Practicing effective coping techniques

Any relaxation technique will do. Perform some simple stretching exercises in your office, start going to the gym, take a nature walk or take some time off, rent vacation homes near the beach and start some relaxing techniques there. At first, it is best to engage in as many relaxing techniques as possible and then, after trying them all, narrowing down to the most effective ones.

  1. Adjusting lifestyles where necessary.

Talk to the boss about providing you with a special diet or- better still- carry your meals from home. Eat well at home and ensure that you get enough sleep to reduce the chances of suffering afternoon panic attacks. If you are the boss, invest in kitchen remodeling in order to make the office kitchen more functional and less frustrating. You can, for example, install an extra cooker and get rid of junk food in the vending machine. Adjusting your lifestyle also means quitting substances such as tobacco, alcohol, caffeine etc. as they are known to provoke panic attacks.


Panic attacks in the workplace will in most cases hurt your productivity and ruin your social life. Don’t allow that to happen. It is incumbent upon you to identify what triggers the attacks and finding all the help you can get. The treatment process isn’t easy, but with a little more discipline, commitment, and sacrifice, you will get there eventually.

Author Bio: Monica Gibson i an architect and writer for different design websites. She is young and ambitious, with a degree in architecture. She has eight-plus years of experience in interior and exterior design. Her mission is to inspire others to live their dreams and create their perfect sweet home. he puts a big effort into working with her clients and tried to help them in the best way she can. She created her own website where her clients would get more information about her professional work: