MyDepressionTeam

Panic attacks at work can feel overwhelming, but there are some practical strategies that can help get through them in the moment and over time.

Here are some things that may help:

- Step away if possible — use a scheduled break or slip away briefly to a quiet space to regroup
- Practice deep breathing — slow, intentional Show Full Answer

Panic attacks at work can feel overwhelming, but there are some practical strategies that can help get through them in the moment and over time.

Here are some things that may help:

- Step away if possible — use a scheduled break or slip away briefly to a quiet space to regroup
- Practice deep breathing — slow, intentional breaths can help calm your nervous system during a panic attack
- Go outside for a short walk — fresh air and movement can help reset your mood
- Listen to music — headphones can create a personal calm space even in a busy environment
- Set boundaries — blocking your calendar or wearing headphones signals to others that you need uninterrupted time

It's also worth talking to a mental health professional about your treatment plan. If current medications or therapy aren't managing symptoms well enough to get through the workday, there may be other options worth exploring. One MyDepressionTeam member shared that learning to set boundaries at work was an ongoing challenge, but it got better over time — and that growing confidence in asserting those boundaries made a real difference.

You don't have to white-knuckle it alone. Reaching out to your employer's Employee Assistance Program (EAP), if one is available, can connect you with mental health support too.

 AI-generated responses are not a substitute for medical advice. These services are not intended to diagnose, treat, or cure any condition or disease. Always ask your doctor about specific health concerns.

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