I suffer from my anxiety attacks most days & with working in an office environment, I cannot really just get up & walk away to calm myself down.
Does anyone have any tips of how to deal when an attack strikes at work?
I feel like I need to go home, but I know the flight response is natural & I want to fight against it to stay at work.
Thanks.
Just remember to focus on breathing. Calm yourself down. Say to yourself "it's just anxiety, i'm not in danger" deep breaths in, hold and then long exhalations. Loosen your hwhole body as you do so and don't let worry and fear take over. Rationalize it all. You've been ehre before, nothing bad came of it. Nothing will come of it again. Just relax.
I get panicky at work soemtimes too. Just don't practice avoidance behaviour or try and get to safety etc. If needs be, get some fresh air. But don't rush out thinking "I have to get out of here". Remind yourself you are safe, and that it'll pass soon.
Offices can be hard, I work in one, the lack of fresh air and horrid lighting isn't nice tbh. Avoid caffeine, drink plenty of water. Spend your breaks outside in the fresh air. Go for a walk on your lunch break, helps you relax.
Ed
I also was so bad at work that I find myself out of work at the moment. I used to panic, but now I usually feel this overwhelming feeling to cry out of fear. It's so strange. Done it for about 7 months so I know if it was something then it would've progressed already, but that's what happens. We have to learn to fight it, but sometimes constantly fighting it can wear you out just as much. Our mind creates the illusion that thinking about things will make them better, when in reality the best thing to do would be not to think at all.
Well not thinking at all in a meditative state is beneficial. But if that's not possible just don't let emotion take over. You must remain rational, neutral and above all logical. Realizing you've experienced this before and nothing bad happened. it's anxiety and the more emotion you give the situation the longer it'll last.
Ed
I know exactly how you feel. I recently started a new job and since I do not do change very well most of my anxiety is at work. I work in a casino...and as we all know they do not have windows...even the offices don't have windows, very weird. Anyway, once I got it through my head that the flashing lights will not give me a seizure...because if they were going to they would have by now...I started a routine to calm myself when I feel it coming. This may very well help you too. When I first feel it I excuse myself to the rest room...this is where I can give myself a pep talk about why I am not dying. I also look in the mirror while washing my hands to show myself that on the outside nothing appears to be wrong. Then I walk back to my work area, I carry lavender oil in my purse so I put a small amount on both sides of my nose and a little on my upper lip...I now associate the smell with calm...then I get a small glass of water to sip to show myself my airway isn't closing up. I sometimes count letters in words, or find something else to count for distraction. My last resort is to chat with my coworker that works in my area that night...this is the last resort because during anxiety I get irritated very easily and everything gets on my nerves. I hope you find something that will help.
I've just started a new job and I'm not enjoying it at all, my anxiety is getting uncontrollable, I lost my Mum in March and I think this move of job has triggered everything to go off at once. I've had depression for yrs but have managed to live with it, but at the moment I feel it's out of control. Any advice? X
I experience a lot more anxiety at work. The biggest thing I tell myself is 'if something DID happen, this is the best place for it' lots of people around. A pretty damning thought but it helps a little. I also excuse myself and go to my bag, take some rescue remedy and some deep breaths. Drink of water. I know this doesn't make it easier, I worry about losing my job everyday over anxiety and panic. You're not the only one and you'll be okay. Maybe try some supplements. Magnesium, I've been taking one called adrenoplex that supports healthy adrenal function to stop the fight or flight response. It's amazing stuff. Still get anxiety but hardly ever full blown panic attacks.
I definitely agree with Ivere. If something DID happen (and we all know 99/100 something never happens), there are people around to assist. When I feel anxious at work I put on a Progressive Muscle Relaxation podcast from Inner Health Studios that's only about 10 minutes, but really helps calm you down with reassuring phrases, music and relaxation. You can quietly pop in your headphones while working and calm yourself. Obviously not over-tensing muscles or you'll look like a freak.
Thank you for your replies. I'll try to find the adrenoplex. Where would I be able to buy it?
I know if anything was to happen then people would be there to help. It's still a scary thing to happen, even after 4 years of attacks & symptoms.
I do worry about losing my job from it because I've had a lot of time off sick with it. I now try to force myself to stay in work & read a book or something to take my mind off it.
I've also had a lot of time off sick, but I guess we have to do what's best for us? I'm from Australia and get the supplement from my naturopath. Try online? The brand is BIOceuticals.
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