Anxiety Attacks Workplace Anxiety
November 7, 2018Do you need help to eliminate anxiety attacks? Have you ever had that moment at work where your chest tightens, your heart races, and suddenly everything feels out of control? Maybe you’re sitting at your desk trying to write an email, but all you can think about is how much you have to do and how little time you have to do it. Yeah, that’s anxiety. And in the workplace, it can knock you off your game fast.
If you’ve ever felt like you’re about to explode from the inside out because of a deadline, a meeting, or even just walking into the office, then you know what I’m talking about. Workplace anxiety is real. Anxiety attacks don’t wait for the “right time.” They hit when you least expect it, like when you’re trying to give a presentation and your mind blanks out.
Here’s the question, though: How the hell do you stop feeling like this at work?
What Exactly Is Workplace Anxiety?
Let’s break this down before diving into the weeds. Anxiety in the workplace doesn’t always look like a full-blown panic attack (although it can). Sometimes, it’s just the constant worry of not being “good enough,” feeling overwhelmed with tasks or second-guessing every decision you make. Other times that creeping dread shows up on Sunday night before a big week and stays with you through every meeting.
Anxiety attacks are those physical reactions to this constant stress. They show up like:
- Racing heartbeat.
- Sweaty palms.
- Tight chest.
- Feeling dizzy or lightheaded.
- An overwhelming sense of doom (yes, it feels that dramatic).
Sounds familiar, right? If this sounds like your day-to-day reality, you’re not alone. We all have some level of anxiety at work, but when it spirals out of control, it can feel impossible to manage.
Why Does Workplace Anxiety Happen?
Look, we can sit here and dissect all the reasons we feel anxiety at work, but the truth is simple: Work is stressful. Deadlines, performance pressure, and people depending on you are a lot to handle. And then there’s the expectation that you should do all this perfectly without breaking a sweat.
Here’s why it happens:
- Unclear expectations: Have you ever been told to “just get it done” without knowing what “it” is? Yeah, that’s anxiety fuel right there.
- Overwhelming workload: Too much work and insufficient time can quickly make you feel like you’re drowning.
- Fear of failure: We all hate messing up, especially in front of our boss or coworkers.
- Toxic work environment: If you work in a place where the culture is toxic or you’re surrounded by negativity, anxiety has a way of creeping in fast.
How to Manage Anxiety Attacks at Work
So now that we know why it happens, what can you do when anxiety hits, and you still have to be a functioning human being at work? Here’s what has worked for me (and others who’ve shared their stories over coffee):
1. Breathe Like You Mean It
Trust me, breathing correctly can change everything. When anxiety hits, your breathing gets shallow, which makes things worse. You need to get back control.
- Take slow, deep breaths (inhale for 4 seconds, hold for 4, exhale for 4).
- Focus on your breath and nothing else for a minute.
- Repeat until your heart stops racing.
2. Ground Yourself
When anxiety attacks in the middle of a busy workday, everything feels out of control. You need to ground yourself by bringing your mind back to the present.
Try this technique:
- Focus on what you can see, touch, hear, and feel around you.
- Name five things you can see in the room.
- Name four things you can touch.
- Name three things you can hear.
- Name two things you can smell.
- Name one thing you can taste (that coffee you’ve been sipping all morning counts).
This shifts your brain out of the anxiety loop and back into the present.
3. Break Tasks Into Small, Non-Scary Chunks
When you’re overwhelmed with work, your brain starts to short-circuit. The solution? Chunking it down. Break it into tiny, manageable pieces instead of focusing on the massive project looming over you:
- List out the individual steps you need to take.
- Tackle the first step: Don’t even think about the rest until that one’s done.
- Use the “5-minute rule”: Commit to working on a task for 5 minutes. Chances are, you’ll keep going.
4. Stop the Perfectionism Trap
I know everything has to be perfect. Wrong. Perfectionism is anxiety’s best friend, and if you’re constantly trying to make everything flawless, you’re going to burn out. Here’s the deal:
- Get comfortable with “good enough.” Sometimes, B+ work is just fine.
- Focus on progress, not perfection.
- Done is better than perfect. Seriously, hit send on that email.
5. Move Your Body
Do you ever notice your body feeling stuck in high gear when anxious? That’s your nervous system being on overdrive. One of the fastest ways to calm down? Move:
- Take a walk around the block (or the office).
- Stretch at your desk.
- Do ten quick push-ups or squats (if you don’t mind looking weird for a minute).
Movement gets your blood flowing and helps release tension that anxiety builds up.
6. Set Boundaries with Your Time
Ever feel like you’re on call 24/7? Yeah, that’s going to destroy you. You’ve got to set boundaries with your time:
- Block out time for uninterrupted work: No emails, no meetings.
- Set a hard stop to your workday: When you’re done, you’re done.
- When overloaded, learn to say “no”: (Yes, this is hard. Do it anyway.)
7. Talk It Out
This one sounds simple but is often overlooked. Talk to a coworker, friend, or even a trusted manager. Just vocalizing that you’re feeling overwhelmed can help release some of that pent-up anxiety.
Sometimes, the act of saying it out loud makes it less powerful. And if you’re in a supportive environment, chances are, someone else has felt exactly what you’re feeling. You’re not alone in this.t
The Real Truth About Managing Anxiety Attacks In The Workplace
Here’s the brutal truth: anxiety attacks and workplace anxiety are part of life. No magic fix or quick tip will make it disappear forever. But you can learn to manage it so it doesn’t control you.
So, next time you have anxiety attacks in the workplace, instead of feeling like you’re drowning, use these tools to regain control. Anxiety might not go away completely, but it doesn’t have to be the boss of you, either.
Trust me, I’ve been there. And so have countless others who have learned how to navigate anxiety without letting it destroy their workday. Keep going, keep breathing, and remember: you’ve got this.
Contact Quays Clinic
For hypnotherapy services to help with anxiety attacks, contact Quays Clinic. Ian Smith is a respected international therapist with over 202 five-star reviews.
