According to the American Psychological Association, 61% of the people suffer from work-related stress? This makes it the third most common reason for stress amongst the Americans.

Easy access to the Internet makes employees well within the reach of employers. If you have a sudden panic attack at work, here’s all that you can do.

This too Shall Pass

While many people believe that repeating a certain sentence or phrase to one’s self is of no use, it helps in certain situations. For example, a sudden anxiety attack at the workplace. All you have to do is keep repeating to yourself that this will pass. People who have never had the experience of going through an anxiety attack won’t realize that it can feel life-threatening.

It is very difficult for an individual to keep his calm when experiencing an anxiety attack. But words shall help. Therefore, keep repeating it to yourself that this will pass and you will be fine.

However, if this trick feels to bring any comfort, you can try other things.

Get Up and Move Away

In case you suffer from a sudden anxiety attack at work, one of the best things to do is to move away from your workstation. Because staying at your place will add to the anxiety. It will keep reminding you of the stressful situation that you are in. Believe it or not but the surroundings matter.

Therefore, you should not think twice before getting up from your seat and going out for a bit. This will help you to divert your mind. The change of place will help you forget about the stressful situation that you were in when you were at your workstation. This might be a temporary and short-lived change, but it is essential. You will notice the difference in your mood when you return to your desk after a mini-break.

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Breathe In and Breathe Out

Not that you do not breathe already, but this particular exercise involves a conscious effort on your part to take deep breaths. Because panic or anxiety attacks can mess with your breathing cycle. This, in turn, slows down everything. Therefore, follow this mini practice whenever you experience a panic attack:

  • Place your feet on the floor and hands on your desk.
  • Breathe in for four counts.
  • Hold your breath for seven counts.
  • Exhale for eight counts.

This technique can help you to release stress and let go off your anxiety.

Find Yourself a Distraction

As soon as you experience a panic attack, find yourself a distraction. You do not necessarily have to get up and move away from your workstation to distract yourself. There are a gazillion other ways to do so. For example, listening to your favorite music. The ways by which one distracts himself varies from individual to individual.

Where some people may find solace in watching a show, others might get comfort when they listen to an old song. Or you can resort to retail therapy. Indulge yourself in some online shopping. And if all of this fails, watch a tutorial or two online. Not imposing anything on you here. Just telling you that you have plenty of options.


This is yet again a great technique to help you get rid of the sudden anxiety attack at your workplace. Mindfulness does not only imply that you keep your mind from thinking about whatever it is that is worrying you. It is more than just that.

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Mindfulness means that you put yourself in a state where you wake up to the sights, smells, sounds, and tastes of the moment that you are living. Another essential aspect of mindfulness is that you keep yourself aware of the thoughts and feelings that you experience in every moment.

Doing so can stop your brain from running away with whatever negative thoughts it has. Because those thoughts lead to feelings of stress and anxiety.


You should always put yourself before everything else. Taking care of yourself is one way of treating yourself well. This does not mean that you look after your physical appearance only. It means that you keep yourself away from all the things and situations that you believe trigger your anxiety. And figure out things that make you feel relaxed.

This could be anything from listening to punk rock to swimming. You may find comfort in viewing peoples’ social media profiles. For that, you will have to make a DirectTv vs. Contour TV price comparison. Because subscribing to an expensive service will trigger your anxiety when you have to pay the bill at the end of the month.