INTRODUCTION – PANIC ATTACKS AT WORK
Over the years of working in private practice, I have encountered a significant number of individuals who suffer from panic attacks at work. Notably, the teaching profession is one of the most common sectors where stress-related issues, including panic attacks, are prevalent.
While many assume that teaching offers balance, the reality is quite different. Teachers face ongoing pressures—from meeting educational standards to managing diverse student needs and administrative demands.
Similarly, professions such as social work, policing, and nursing are well recognised for their high stress levels. These roles involve emotional labour, unpredictability, and constant decision-making under pressure, all of which can contribute to panic attacks.
Maintaining a balance between productivity and mental well-being has become increasingly challenging in today’s fast-paced workplaces. Experiencing panic at work can be particularly distressing due to its sudden onset and intense physical symptoms.
Understanding panic attacks, recognising their signs, and knowing how to respond are essential steps in protecting both your mental health and your ability to function well at work.
FROM MY EXPERIENCE AS A COUNSELLOR
From my experience as a counsellor, panic attacks at work are often linked not only to immediate stress, but also to deeper patterns of anxiety and overthinking.
Many adults I have worked with can trace their anxiety back to earlier experiences in life. For some, this began in childhood — perhaps feeling pressure to perform, fear of making mistakes, or worrying about being judged.
For children, early signs of anxiety may include:
- fear of getting things wrong at school
- worrying excessively about small situations
- becoming overwhelmed in busy environments
If these patterns are not gently supported, they can carry into adulthood and show up later as panic attacks in the workplace.
The encouraging truth is this:
- Anxiety patterns can be understood
- And they can be gently changed over time
WHAT IS A PANIC ATTACK
According to R.C. White (Harvard Business Review), quoted from the American Psychological Association (APA), a panic attack is “a sudden surge of overwhelming fear that comes without warning and any apparent reason.
It can occur unexpectedly or be triggered by specific situations. It is often described as feeling a loss of control or fear of impending doom, even when no real danger exists. Panic attacks are associated with panic disorder, but they can also occur in the context of other mental health conditions or without any disorder at all.
THE SYMPTOMS
According to Joe Pinda (Champion Health), panic attack symptoms cause all sorts of intense physical symptoms, such as shortness of breath, a tight chest, dizziness and nausea. However, other symptoms include sweating, trembling or shaking, feelings of choking, chills or heat sensations, Paraesthesia (numbness or tingling sensations. Derealisation (feelings of unreality) or depersonalisation {being detached from oneself), fear of losing control or(going crazy) and finally the fear of dying.
Panic attacks can be very frightening and disorienting, and the physical symptoms are often so severe that people may think they are having a heart attack or other life-threatening health issues.
Understanding what is happening in the body
During a panic attack, the body goes into what is known as the fight-or-flight response.
This means your body is preparing to protect you — even when there is no real danger.
This is why you may experience:
- a racing heart
- shortness of breath
- dizziness
- a sense of fear
It can feel overwhelming, but it is important to remember:
- Your body is reacting — not failing
- And the feeling will pasS
TIPS ON HOW TO HELP AN EMPLOYEE AT WORK EXPERIENCING A PANIC ATTACK
Supporting an employee during a panic attack at work requires a compassionate and thoughtful approach. Here are practical tips on how to help:
1. RECOGNISE THE SIGNS.
Understand the symptoms of a panic attack, such as rapid breathing, trembling, sweating, feelings of choking, or intense fear. Recognising these signs can help you respond appropriately.
2. OFFER IMMEDIATE SUPPORT
Stay Calm: Your calmness can help soothe the employee. Speak in a gentle, reassuring tone.
Find a Quiet Place: If possible, help the employee move to a quiet and private space to reduce stimuli and help them feel secure.
Be Present: Let them know you are there to support them without overwhelming them. Sometimes, just knowing someone is there can be comforting.
3. LISTEN WITHOUT JUDGEMENT
Encourage them to express their feelings if they wish to. Listen attentively and acknowledge their experience without minimising their feelings or offering unsolicited advice.
4. ENCOURAGE SLOW, DEEP BREATHING.
Suggest that they take slow, deep breaths. Breathing deeply and slowly can help counteract the hyperventilation that often accompanies a panic attack. You can even guide them through a breathing exercise if they seem receptive.
5. OFFER REASSURANCE.
Remind them that panic attacks, although frightening, are not life-threatening and will pass. Reassure them that they are in a safe place and you are there to support them.
6. AVOID MAKING ASSUMPTIONS.
Don’t assume you know what they need; ask how you can help. Avoid phrases like “You just need to relax,” which can be dismissive. Instead, ask, “How can I support you right now?”
7. FOLLOW UP AFTER THE PANIC ATTACK AT WORK.
After the panic attack has passed, check in with the employee to see how they are feeling. Discuss any adjustments or accommodations they might need in the short term to feel more comfortable returning to work.
8. ENCOURAGE PROFESSIONAL SUPPORT.
Gently suggest they seek help from a mental health professional if they are not already doing so. Offer information about your organisation’s relevant resources, such as an Employee Assistance Program (EAP). I would also recommend my Youtube video ‘Why I don’t have panic attacks anymore‘. to be useful to many people
By taking these steps, you can provide meaningful support to an employee experiencing a panic attack, contributing to a more supportive and inclusive workplace culture that recognises the importance of mental health.
HOW CAN ORGANISATIONS CREATE A MORE SUPPORTIVE ROLE FOR EVERYONE.
Organisations play a crucial role in shaping the work environment and can significantly influence the mental well-being of their employees. Creating a supportive workplace culture that actively reduces the stigma surrounding mental health issues involves a multifaceted approach. Here are several strategies organisations can adopt to foster a more supportive environment for everyone:
1. PROMOTE OPEN DIALOGUE
Encourage Open Communication: Foster an environment where employees feel safe to discuss mental health issues without fear of judgment or reprisal. This could include regular check-ins, mental health awareness sessions, and providing platforms for sharing experiences.
Educate Employees: Conduct workshops, seminars, and training sessions to educate employees about mental health, the importance of mental well-being, and the common misconceptions about mental health issues.
2. IMPLEMENT SUPPORTIVE POLICIES.
Flexible Working Arrangements: Offer flexible working hours, the option to work from home, or part-time work opportunities to help employees manage their work-life balance and reduce stress.
Access to Mental Health Resources: Provide employees with access to professional mental health support, such as counselling services or an Employee Assistance Program (EAP), at no cost.
Inclusive Health Benefits: Ensure the organisation’s health insurance plans cover mental health services, including therapy.
3. CREATIVE A HEALTHY WORK ENVIRONMENT
Promote Work-Life Balance: Encourage employees to take regular breaks, use their vacation time, and promote activities that support a healthy work-life balance.
Reduce Workload Pressure: Monitor workloads to ensure they are manageable and adjust expectations during high-stress periods or when an employee struggles.
Recognise and Reward: Acknowledge employees’ efforts regularly and create a culture of appreciation and positive reinforcement.
4. LEAD BY EXAMPLE
Leadership Training: Train leaders and managers on mental health awareness, supportive conversations with their teams, and leading by example in promoting mental well-being.
Normalise Mental Health Days: Encourage leaders to openly take mental health days and speak about the importance of mental health, setting a precedent for the rest of the organisation.
5. ESTABLISH A MENTAL HEALTH TASK FORCE
Create a Dedicated Team: Establish a task force or committee focused on mental health initiatives, responsible for creating policies, organising events, and being the point of contact for mental health resources.
Peer Support Networks: Develop peer support networks or mentoring programs where employees can offer and receive support from colleagues.
6. CONTINUOUS EVALUATION AND FEEDBACK
Regularly Assess Policies: Review and update policies and programs to meet employees’ needs and align with current mental health best practices.
Feedback Mechanisms: Implement mechanisms for anonymous feedback on the workplace’s mental health initiatives, ensuring continuous improvement based on employee input.
By adopting these strategies, organisations can create a more supportive environment that helps remove the stigma associated with mental health issues and contributes to their workforce’s overall well-being and productivity.
WHY SUPPORT MATTERS
Panic attacks can feel isolating, especially in a professional setting where people may feel pressure to appear “in control.”
Creating a culture of understanding — whether as a colleague, manager, or organisation — can make a significant difference to someone experiencing anxiety.
A GENTLE NOTE FOR PARENTS
If you recognise anxiety patterns in yourself, it is worth gently considering how these may also affect your child.
Children often absorb worry in ways they cannot yet explain.
Through my Murphy’s Brave & Calm Series, I gently help children:
- understand their emotions
- feel safe and reassured
- build confidence step by step
You can explore the books HERE ON AMAZON: BRAVE & CALM SERIES
These stories are designed to support children early, helping to prevent anxiety patterns from becoming overwhelming later in life
CONCLUSION
Panic attacks at work are a complex and deeply personal experience, but they are also something that can be understood and managed.
For individuals, recognising the signs, seeking support, and learning simple calming strategies can make a meaningful difference.
For organisations, fostering a culture of openness, understanding, and support is essential in promoting mental well-being.
It is important to remember:
👉 Panic attacks feel intense, but they are not dangerous
👉 You are not alone in experiencing them
👉 With the right support, they can be managed
Ultimately, by approaching mental health with compassion and understanding, both individuals and workplaces can move toward a more balanced, supportive, and resilient future..
You may also like to read HOW TO CALM DOWN AN ANXIETY ATTACK
Pingback: HOW TO CALM DOWN AN ANXIETY ATTACK: EFFECTIVE TECHNIQUES AND TIPS.