How do I deal with panic attacks at work?

Experiencing panic attacks at work can be particularly distressing because you're in a public setting where you might feel trapped or embarrassed. Having a plan in place can help you feel more prepared and confident. Learn and practice worry/what-is-grounding-and-how-to-use-it" class="internal-link">5-4-3-2-1 techniques like the 4-7-8 breathing method (breathe in for 4, hold for 7, exhale for 8) or the 5-4-3-2-1 technique (name 5 things you can see, 4 you can touch, etc.) so they're automatic when you need them. Identify a safe space at work where you can go if you feel a worry/how-to-stop-a-panic-attack" class="internal-link">panic symptoms coming on - this might be a bathroom, empty conference room, or even your car. Keep a small kit with items that help you feel grounded, like peppermint oil, a Psychological stress ball, or photos that make you feel calm. If possible, confide in a trusted colleague or supervisor about your panic attacks so they can provide support if needed. Many workplaces are required to provide reasonable accommodations for mental health conditions. Consider whether you need to adjust your work environment, schedule, or responsibilities to reduce triggers. If panic attacks are frequent or severe, work with a mental health professional to develop coping strategies and consider whether Psychiatric medication might be helpful. Remember that panic attacks, while terrifying, are not dangerous and will pass. Having a plan helps you feel more in control and can actually reduce the likelihood of attacks occurring.