Helping you fight panic attacks naturally

How to handle severe work anxiety? Yes, you can do it!

how to handle a panic attack at work

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You can experience an uncontrollable outburst of fears anytime no matter where you are or what are you doing. Imagine you are at your desk trying to meet deadlines. Then suddenly you feel a fear of going crazy, sweaty palms, palpitations, and others. You just want to get out of there. It has happened to me and therefore we want to help you stop your severe work anxiety.

What you need to do is to keep your stress at bay so you can cope. For example, always find a moment to chill. In addition, organize your schedule to prioritize and complete the most important tasks first. There may be times when you have to delegate and acknowledge that you cannot do it all. Another way of preventing and/or managing intense nervousness is to learn how to breathe correctly. There is a lot in dealing with your tension, anxiety that helps lower your stress levels.

Keep in mind that severe anxiety may trigger panic attacks in the long run.We will share effective solutions to deal with your work anxiety and keep your stress under control. In addition, we will discuss the relationship of burnout syndrome and panic attacks. Not sure if you should leave your job or stay? Check our tips to decide what may be best for you.

How to stop your severe work anxiety

Dealing with the symptoms can be a challenge. The thought that everyone is watching can trigger a more intense outburst of fear.

However, the good news is that no one will know that you are having severe anxiety until you say so. How do I know that? I went to see a co-worker at her desk and I had the symptoms while I was having a nice conversation. I smiled and said to her “I will come back later”. Then the symptoms disappeared.

Yes, you can handle severe work anxiety. I went through this horrible episode but I was able to overcome it. The first thing you need to do is to find a quiet area such as a wellness room. Focus on your breathing. There is a great technique described here. If you cannot calm down there may be times you will need to go home.

Depending on the intensity, you might need to take a day off or two to recover. During this time remain positive and know that it can be overcome. Practice your breathing to bring your stress levels down. Try to find out if your anxiety was triggered by your workload or any life events.

If you have suffered one for the first time, you may want to go to the doctor to make sure they are not caused by a health problem. This will give you peace of mind and help you in focusing on your recovery.

Learn what triggers your anxiety and identify the signs so you can manage them before they get worse. Many people feel like they are having a heart attack while others experience palpitations and so on.

If a co-worker or colleague is having severe anxiety, follow our effective recommendations here to help them cope.

Can burnout syndrome cause an uncontrollable outburst of fears?

Many workers may experience symptoms that can affect them physically and mentally due to stress related to their job or position. From anxiety to stomach pains, it can be so severe that it causes health problems and/or unable to live a good quality of life. Other symptoms include a weak immune system, headaches, depression, insomnia, and others.

Burnout syndrome is on the rise. After many years of debate and investigation, the World Health Organization has recognized that this stress disorder is a medical condition. To learn more about the burnout syndrome visit this link.

As we specified above, anxiety can be one of the signs. Due to high levels of stress, you can experience excessive worries, inability to concentrate, nervousness, and other anxiety-related symptoms. According to Psychology Today, anxiety could be so severe that it may trigger panic attacks.

This may be one of the reasons why you are trying to handle severe work anxiety. Therefore, we have put together some ideas to help you manage your tension before the symptoms get really bad.

How to keep your stress level down to prevent intense nervousness

Jobs are getting more demanding and require a lot to meet deadlines, deal with customers, undertake a handful of projects, and many other tasks. That will add up the constant reminding of reaching companies’ goals at the end of the year. You have to manage lots of responsibilities and tasks that sometimes it is hard to juggle many duties to satisfy your boss’s demands. And it is difficult to do it without going nuts. Plus add the toxic coworkers, a horrible boss, and a hostile environment if you will.

Now, many companies offer wellness programs to help handle severe anxiety at work and encourage you to lead a healthy lifestyle. But are they enough to help you cope with severe stress? Let alone severe anxiety and panic attacks. Here are some tips to help you manage your high-stress levels:

Recognize that you cannot do everything

Performing well at work will give us a sense of satisfaction and pride. In many cases, we will focus so much in contributing to the company to the point that we may forget about own our well-being. Therefore, it’s important to have time to decompress and to have some downtime.

Talk to your boss

This can help them understand why you may not be as productive as you should. Also, your supervisor may find a solution and will appreciate your honesty. Be specific and do not be afraid to talk about it. This may be an ongoing situation that needs to be resolved from which other employees may be affected as well.

Realize that tomorrow is another day

Yeah, why not? I bet you do not have to meet a deadline for every task or project. Just do the most important ones first. Then leave the rest for the following day. It will help you focus better and get ready to do your next task.

Use your time wisely

Time management is very important to do your job well without stressing yourself. Arrive on time so you can complete your tasks efficiently.

Delegate to feel less overworked

Do you have too much on your plate? You can assign some of your responsibility to a colleague. However, keep in mind that you will delegate a task of which you may be held accountable. This can be a win-win situation if you do it right. Consider the person’s skills, workload, and commitment. Not only your colleague may develop new skills but you will feel better and less stressed.

Improve your posture

Sitting while keeping your back flat against the chair and resting your feet flat on the ground can prevent backache and help your breathing. Do not stay seated for a long time and take your breaks to improve your blood circulation.

Should you quit your job or learn to handle severe work anxiety?

You may have tried to cope at work but you still feel overwhelmed and unable to cope. Quitting your job may be one of the options but you are not sure how to proceed.

If your supervisor is part of the problem, think about your mental health and wellbeing. Ask yourself ” is my intense nervousness worth a couple of bucks or a promising job position? Hey, you can achieve and have those in another job.

Unfortunately, I went through this experience which I was able to overcome by making the biggest change in my life. Yes, like you, I considered quitting the job that I enjoyed so much. However, I put my peace of mind and family first. What did I learn from all this? That we are replaceable. I have known a co-worker who died of a heart attack and next month they hired someone else. I am not saying that this is unfair but it teaches us one thing: nobody will look after you except yourself and your family.

Therefore, if you are considering leaving your job it is best to leave on good terms. You never know you may go back or maybe working with a former co-worker. Do any list with the task that needs to be done and train a colleague if it is necessary.

It is best to quit when you have another one lined up. You can talk to a financial adviser about your situation. Also, saving as much as you can before quitting will help you cover any expenses while you find another position.

When to stick with your work

If you love your job so much that you do not want to leave speak to your boss about finding a solution. Be proactive and offer a solution. For example, you may need to cross-train some of your coworkers so that they can take some of your responsibilities. It will help lower your stress levels which means a better quality of life.

If you don’t have enough funds to cover your bills you should wait until you have found a job or source of income. You may be stressed at your job but no knowing how to pay your expenses will worsen your severe work anxiety symptoms.

If you work in a job environment that offers you a job/life balance, transparency, and development opportunities you may want to stay for a while. Not every job will offer you that.

Follow our tips to help you cope. These will also help you handle severe anxiety at work.

We will always experience stress in our lives. However, the key is control. Do not let it control your life, either at home or at work. Exercise, eat healthy, and smile. There is more to life beyond your desk and walls!