What to Do During a Panic Attack at Work

A panic attack can make an ordinary meeting, phone call or crowded office feel suddenly unbearable. Your heart may race, your chest may tighten, and you may fear that something is seriously wrong.

If you're having a panic attack at work, focus on the next manageable step. Move somewhere quieter if you can, reduce stimulation, and let the episode pass rather than trying to keep working or explain personal details.

Panic symptoms can overlap with medical emergencies. If your symptoms are new, severe or unusual for you, seek urgent medical help rather than assuming they are panic.

You do not need to handle every part of this perfectly. Start with the next manageable step.

Key Takeaways

• During a panic attack at work, focus on the next manageable step: move somewhere quieter if you can, reduce stimulation, breathe gently and use one grounding exercise.

• Panic symptoms can resemble medical emergencies. New, severe, prolonged or unusual symptoms, including chest pain or serious breathing difficulty, need urgent medical assessment; call 999 if you suspect an emergency.

• After an attack, give yourself time to recover and avoid driving or safety-critical work if you remain dizzy, detached or unwell. You only need to share as much information with colleagues or managers as feels comfortable.

• If panic attacks recur, lead you to avoid work or leave you worried about the next episode, speak with a GP or qualified clinician. Workplace adjustments, occupational health, talking therapies and changes to workload may also help.

What to do during a panic attack at work

Panic attacks are a rapid rush of fear and physical symptoms. They can feel alarming, yet usually pass. The NHS says most attacks last between 5 and 20 minutes, although some last longer, but duration alone doesn't confirm the cause.

Don't automatically attribute chest pain, severe or worsening breathing difficulty, collapse, or confusion to panic. Seek urgent medical advice if symptoms are new, prolonged, or different from previous episodes. Call 999 if you suspect an emergency, follow your workplace first-aid procedure, and seek urgent medical advice where appropriate. Workplace emergency procedures and local resources vary.

Stepping away, grounding and gentle breathing are immediate coping strategies.

Step away from pressure if you can

If possible, excuse yourself from the situation. You could say you need water, fresh air or a quick comfort break. A quieter meeting room, stairwell, staff area or outdoor space may give you enough privacy to settle.

You do not have to give a detailed explanation. A simple "I'm feeling unwell and need a few minutes" is enough.

If leaving would make you feel less safe, stay where you are and reduce stimulation instead. Turn away from a screen, sit with both feet on the floor, or ask a trusted colleague to remain nearby.

  Panic thrives on the fear that the feeling will keep escalating. Reminding yourself that the surge has a limit can interrupt that fear.  

Slow your breathing, without forcing it

Panic often creates the urge to take big, fast breaths. However, over-breathing can increase dizziness, tingling and the sense that you cannot get enough air.

Try breathing out slowly first. Then allow your next breath to arrive naturally. Continue with a gentle rhythm, perhaps breathing in for three seconds and out for four or five. Don't force deep breaths or try to fill your lungs.

Practising breathing exercises when calm can make this approach feel more familiar during a difficult moment. The NHS has a short breathing exercise for stress and panic you can practise.

Say to yourself: "This is panic. It feels frightening, but it will pass." Use words that feel believable rather than trying to convince yourself that everything is fine.

Recognising the physical symptoms of panic

Symptoms of panic can resemble a heart problem, breathing emergency or another medical emergency. That similarity is one reason episodes are so frightening, particularly at work in front of other people.

Common signs in the body and mind

You might notice physical symptoms such as a rapid heartbeat, sweating, shaking, nausea, shortness of breath, dizziness, tingling or chest tightness. Some people feel detached from their body or surroundings. Others experience a sense of dread, or fear they will faint, lose control, embarrass themselves or die.

These sensations can occur when the body's fight-or-flight response activates. Adrenaline prepares you for danger during a presentation, conflict or perceived workplace threat, even when no physical danger is present.

A panic attack does not mean you are weak, dramatic or incapable of doing your job. It means your nervous system has gone into alarm mode.

Panic and anxiety are not quite the same

People often use "anxiety attack" to describe intense distress. It is a familiar phrase, but it is not a separate clinical diagnosis in the way a panic attack is described by the NHS.

Anxiety can build over hours, days or weeks. Panic attacks tend to arrive more abruptly and intensely, often reaching their worst point quickly.

Both experiences deserve support. Yet recognising the difference can help you respond without assuming that every anxious feeling will become a full panic episode.

Having a single panic attack or occasional panic attacks doesn't establish panic disorder. Only a qualified clinician can assess recurring symptoms and suggest appropriate support.

Don't self-diagnose from this symptom list. Panic symptoms can resemble heart problems, breathing problems or other urgent conditions.

New, severe, persistent or unusual symptoms, including chest pain, warrant urgent medical assessment. Call 999 if you think you may be having a medical emergency, rather than assuming it is panic.

For non-life-threatening concerns, contact NHS 111 or another appropriate local urgent-care service. Emergency resources vary by location.

Grounding techniques when your thoughts race

Panic pulls attention inward. Every heartbeat, breath and thought can start to feel urgent. Grounding shifts some attention back to the room around you.

During panic attacks, choose one exercise rather than trying every technique. The aim is to redirect attention while the alarm response settles, not to remove symptoms instantly.

These exercises are suitable when you're otherwise safe. If symptoms are severe, medically unexplained or could signal an emergency, seek urgent medical assessment instead.

Use your senses to reconnect with the present

Look around and name five things you can see. Then identify four things you can feel, such as your feet in your shoes, the chair under your legs, or the fabric of your sleeve.

Next, notice three sounds. They might be a keyboard, distant traffic or someone making tea. If it helps, continue with two things you can smell and one thing you can taste.

If that feels too obvious in an open-plan office, choose a quieter option. Read the headings on a document, count blue objects, or feel the ridges on a key, pen or mug.

Pressing both feet into the floor can also help when you feel unreal or disconnected. Hold the pressure for a few seconds, then release it.

Let the sensations rise and fall

Fighting every symptom can make panic feel more dangerous. Instead, observe one sensation with some distance: "My heart is beating fast", rather than "Something terrible is happening."

Keep returning to a neutral task. Count backwards in threes, describe the room in detail, or run cool water over your wrists. Avoid repeatedly checking your pulse or searching symptoms online, as this can reinforce the fear cycle.

The NHS panic self-help guide offers further ways to understand this pattern and practise coping skills between attacks.

What to do once the panic has eased

After an attack, you may feel tired, shaky, tearful or embarrassed. Adrenaline uses energy, and your body may need time to recover. Avoid making rushed decisions about your career or performance while you’re still unsettled.

Give yourself a practical recovery window

Pause before deciding what happens next. Drink some water if appropriate, eat something gentle if you can, and give yourself ten minutes to settle. Then assess whether returning to work feels safe.

If you’re dizzy, detached or otherwise unwell, don’t drive or undertake safety-critical work. Ask to go home or seek medical advice if your symptoms remain concerning. Persistent, worsening or unusual symptoms should be assessed rather than written off as panic.

When you feel calmer, you can make an optional, non-judgemental note of what happened. Record the timing, setting, physical symptoms, thoughts, sleep, food, caffeine, medication changes and work pressures. If panic attacks recur, this may help you spot patterns, but avoid repeatedly checking or analysing your symptoms.

For example, attacks may follow back-to-back meetings, skipped meals, an unpredictable workload, conflict, or a presentation with little preparation time. Clear details are more useful than a vague note that you felt stressed.

Returning to work without carrying the shame

Many people worry that colleagues saw them as unprofessional. In reality, others may only have noticed that you stepped out. You control what you disclose.

You might tell a manager: “I felt suddenly unwell earlier. I’m safe, but I need a quieter afternoon.” If you want more privacy, simply say that you were unwell.

Try not to punish yourself by overworking to make up for time away. Returning gradually to the interrupted task can show your mind that the situation is manageable. Start with a smaller part of it, rather than avoiding it completely.

How managers and colleagues can offer support

Someone experiencing panic attacks may struggle to speak, process questions or decide what they need. Calm, practical mental health support from a colleague, manager or occupational health team is often more helpful than a long conversation.

Keep your response simple and respectful

Speak quietly and use short sentences. Ask one question at a time. Try, "Would you like to sit somewhere quieter?" or "Would it help if I stayed with you for a few minutes?"

Offer water and space. If they ask to leave, help them do so without making them explain themselves to the whole team. If they want someone contacted, check who that should be.

Do not tell them to "calm down", insist they breathe in a particular way, or crowd them with questions. Avoid saying "everyone gets stressed", too. That can leave a person feeling dismissed.

If there is severe chest pain, collapse, serious breathing difficulty or another concerning sign, contact the workplace first aider. Follow the employer's emergency procedure rather than assuming it's panic. Procedures and emergency numbers vary by workplace and location.

Follow up without making it intrusive

Check in later, privately. A useful opening is: "How are you feeling today, and is there anything that would make work more manageable this week?"

Keep communication respectful and consent-led. Don't assume they want to discuss personal history, explain the cause or disclose more than they choose. A team culture with psychological safety helps people ask for help without humiliation.

Managers should also notice patterns in the work itself. Excessive workload, unclear priorities, poor supervision and constant last-minute changes can worsen workplace stress, especially in a pressured workplace environment. The HSE states that employers have a duty to manage stress risks through a stress risk assessment and act on what it finds.

Stress management should complement these changes, not make them the employee's responsibility alone. Organisation-wide action is needed alongside individual support.

Reducing the chance of another panic attack at work

You cannot control every trigger, but if you've had panic attacks, planning for another can make work feel less uncertain. These steps are coping supports, not guarantees, but they may help you feel less trapped if symptoms return.

Make a small plan before you need it

Prepare for an episode by naming one colleague you could approach and saving their number. Agree a discreet phrase, such as "I need five minutes", and identify a quiet place. Keep water, a snack or a grounding object in your bag or drawer.

Use this plan early if you notice a growing sense of dread before meetings or shifts. It can be a useful prompt, but it doesn't prove an episode is coming.

Stabilise everyday routines by reducing caffeine, particularly if it makes your heart race. Regular meals, sleep and breaks won't solve anxiety on their own, but they can give your body a steadier baseline.

Chronic stress may increase your vulnerability, but it isn't a diagnosis or the sole cause. Good stress management includes personal routines and changes to workload.

Address workplace stress by looking at what is driving pressure. If you have a heavy workload, record concrete examples. Note missed breaks, repeated late finishes, conflicting deadlines or tasks that cannot fit within your contracted hours.

Ask for adjustments that fit your job

You don't need to disclose every detail to ask about reasonable adjustments. Depending on your role and circumstances, options might include protected breaks, a quieter working space or altered duties. They could also include a phased return, adjusted start times, flexible working or time for appointments.

Discuss options with a manager, HR, occupational health, a union or a healthcare professional, depending on your circumstances. Workplace policies and available resources vary across employers and locations. A trusted colleague, friends, family or a clinician can also form part of your wider support network.

These changes aren't intended to make your world smaller. They can make work manageable while you recover confidence.

The HSE's guidance on mental health at work makes clear that support should include changes to working conditions, not only advice for individuals to cope better.

Getting support beyond the workplace

If panic attacks keep happening, lead you to avoid work, or leave you constantly worried about the next one, speak with your GP or another qualified clinician for professional help. They can assess your symptoms, consider physical causes where appropriate, and discuss treatment options. NHS talking therapies may also be available.

If you have severe anxiety, can't function, or your symptoms are worsening, contact NHS 111 or a local urgent mental health service. Call 999 if there are immediate safety concerns or an emergency.

Cognitive behavioural therapy, often called CBT, can help you understand the cycle between physical sensations, frightening thoughts and avoidance. For recurring panic attacks, a clinician may assess for panic disorder or another anxiety disorder. This is an assessment, not a self-diagnosis. A wider treatment plan may also include stress management, sleep, caffeine and recovery.

You may also have access to an employee assistance programme or occupational health service. These can be useful starting points for mental health support, especially where work affects your wellbeing. Support may be appropriate whether or not a clinician identifies a mental health condition. Confidentiality, eligibility and availability differ, so ask what applies to you.

If you would like a calm, confidential space to talk, you can use the contact page or go directly to Booking. These private options can complement NHS and workplace routes. Support can help you feel less alone with what is happening.

Frequently Asked Questions

What should I do during a panic attack at work?

If you can, step away from the immediate pressure and move somewhere quieter. Sit with both feet on the floor, breathe out gently without forcing deep breaths, and use one grounding exercise while reminding yourself that the surge will pass.

How can I tell whether it is panic or a medical emergency?

Panic symptoms can overlap with heart, breathing and other medical problems, so do not assume that new, severe, persistent or unusual symptoms are panic. Call 999 if you think you may be having an emergency, or contact NHS 111 for urgent advice about a non-life-threatening concern.

Do I have to tell my manager or colleagues what happened?

No, you do not have to disclose personal details. You could simply say, “I felt suddenly unwell and need a few minutes,” then discuss any suitable workplace support or adjustments when you feel ready.

Should I return to work after a panic attack?

Return only when you feel settled enough and it is safe to do so. If you remain dizzy, detached or otherwise unwell, do not drive or undertake safety-critical work; ask to go home or seek medical advice instead.

When should I get professional help for panic attacks?

Speak with your GP or another qualified clinician if attacks keep happening, affect your ability to work, or make you constantly fear another episode. They can assess your symptoms and discuss options such as CBT, NHS talking therapies, workplace support or occupational health.

A panic attack at work does not define you

An attack at work can feel exposing, especially when you fear people have noticed. Repeated panic attacks don't diminish your competence, reliability or worth.

Mental health stigma can make asking for help feel shameful, but practical support is not a professional failure. Give yourself permission to pause, settle your body and ask for help. Over time, understanding your triggers and changing unhelpful work pressures can make panic feel far less frightening.

The goal isn't to force yourself through every symptom. Use your plan, seek appropriate support and respond safely, returning to the safety advice if symptoms are new, severe or concerning.