From time to time, everyone experiences some form of anxiety. Butterflies in your stomach, the tightness in your chest, the heat rising from your neck that seems to engulf your entire head. Even in the most composed of people, interviews, big presentations, pitches, and negotiations – to name but a few – never fail to ignite some degree of anxiety.
While anxiety is a normal human response to a perceived threat, it can shift from a helpful warning to an unhelpful disorder. It’s a fine line. In today’s modern organization, there are more than a few triggers to send anxiety into overdrive. Unreasonable deadlines, insufficient resources, extensive travel, matrix organizations, over-scheduling, and long hours, all place significant demands on resilience. Not to mention the expectation that everyone is reachable twenty-four hours a day, every day.
The modern workplace is an anxiety-inducing environment.
Irrespective of the degree to which you feel anxiety, it is never pleasant. Generally speaking, anxiety is accompanied by a multitude of physical symptoms. A racing heart, rapid breathing, sensations of heat or cold, shaking or trembling, and knots in the stomach are some of the most commonly known. But there is another event that many people experience during the course of their working lives. The panic attack. Unlike general anxiety which builds over time, a panic attack at work comes on extremely quickly. Your heart pounds in your chest, getting air into your lungs feels near impossible, you feel hot, your fingers tingle and you may become dizzy and disoriented. It’s one of the most frightening things you can ever experience.
Because panic attacks come on so rapidly, things have usually gotten a good hold before you realize what is happening. But there are signs. You’ll feel your heart pounding in your chest. You’ll notice your breathing becoming rapid and then labored. You’ll find getting air into your lungs becomes frighteningly difficult. Your lips and fingers will start to tingle, and you may begin to sweat.
Most often, panic attacks happen when we’re feeling immediate, immense pressure. For example, customer objections you can’t address, trying to close that one last sale before month-end, trying to hold onto an important account that you risk losing to a competitor. While these situations happen daily, when you’re ‘under the gun’, anxiety and stress can race away from you and before you can stop it, you’re having a full blown panic attack in full view of your key account’s decision makers!
So how do you stop a panic attack at work?
Here are some discreet techniques you can use to abort the attack before things get out of control. Each of these techniques can easily be used while you’re sitting in a meeting or at your desk. If leaving the room is out of the question, simply stay where you are and work on aborting the attack. These techniques are discreet enough that no-one will notice and effective enough that you can stop the attack before it gains momentum.
Recognize that you’re having a panic attack.
In your head, call it out for what it is. Calmly, say in your mind, “Okay, this is a panic attack”. Naming it can sometimes be enough to stop it. It’s a simple thing to do and it can be surprisingly effective. By naming it, you remove its’ power.
Don’t Panic.
I know, easier said than done. But following on from the first point, once you’ve named the panic attack, realize that all panic attacks end. They don’t last too long. When they end, you’ll regain your composure quickly and get back to what you were doing. While it might unsettle you for a few minutes, you’ll be okay. And if you’re unable to stop the attack, simply remind yourself that it will stop in just a minute or so. That can be enough to relax your body and abort the attack.
Focus on breathing out.
When a panic attack begins, the feeling of being unable to breath can be absolutely terrifying. In response, we gasp and grab for air, taking shallow breaths and actually forgetting to breathe out. Focus on breathing out. When you take a breath, count to five and then push the breath out to a count of five. Then inhale to a count of five and out to a count of five. Really focus on emptying your lungs and breath deep into your belly. Contract your diaphragm to squeeze the last bit of air out of your lungs. Focusing on the exhalation rather than the inhalation can quickly return your breathing back to a normal rhythm. And you can take a few minutes to gather your thoughts before continuing with your call.
Distract your brain.
If you’re in a meeting, try distracting yourself for a moment. Count backward from one hundred in groups of three. This requires the brain to focus on your counting (counting backward in threes is not as easy as it sounds!) and forget about the panic. It’s the mental equivalent to a slap on the face. It’s not always easy to change your focus when you’re struggling to breathe, but if you can manage it, it’s extremely effective and will always go unnoticed.
Find your feet.
This is a great technique to use in a situation where you are one on one with your customer. As we become anxious, our bodies automatically mold to protect us. We cross our arms and legs, and muscles tighten. If you feel panic rising, uncross your legs, plant your feet firmly on the floor, and push into the floor. Feel the ground underneath your feet and become very aware of how your feet are connected to the ground. You’re safe. You’re grounded. Your feet will take care of you. As crazy as this sounds, the physical sensation of planting your feet firmly on the ground can be enough to snap you out of the panic attack.
Once the panic attack has subsided, it’s a good idea to excuse yourself from your meeting. It’s highly probable that, if you employ some of the techniques detailed above, your attack will go unnoticed. While you may believe your attack is obvious, you’d be surprised at how many people have no idea what a panic attack looks like. While your customer may notice something a little ‘off’, it’s highly unlikely they’ll recognize your symptoms as those of a panic attack. When a convenient moment arises, use it to excuse yourself so that you can regain your composure, feel better, and calm your mind. Only when you feel composed and calm do you go back into that room. And if that’s too much, simply explain that you’re feeling a little under the weather, and reschedule your meeting. I know, these things sound obvious. But when sales quotas are looming over your head, and your mind is in turmoil, you’ll feel compelled to go back in and try to close the deal. Resist it. Once you’re in a heightened state of anxiety, it’s possible that the panic will reoccur quickly. If you can, put some time and distance between you and the attack and book a follow up to close your deal.
Conclusion
During my corporate career, I witnessed too many people experiencing panic attacks in boardrooms, at their desks, in their cars, and in customers’ offices. Once the terror passes, people are left feeling embarrassed, ashamed, and often concerned for their job security. Those feelings compound the anxiety and people become anxious about being anxious; the perfect recipe for more panic attacks.
Rest assured, because you have had one panic attack does not mean that you’re going to have another. Many people have just one or two events and no more. The unfortunate fact is that a significant number of panic attacks happen in the workplace. But, armed with the skills to know how to abort one, you can help yourself to get through it undetected.
Let us know of other methods you use to avoid panic attacks at work in the comments below.
