If you are having a panic attack at work while reading this, please immediately follow the simple steps below (if not, skip this section):
- Pull up this article on your phone so you can reference it after leaving your workstation.
- Leave the situation you are in as soon as possible. If you need to, make an excuse such as needing to use the bathroom.
- Head to the nearest place where you will have privacy or at least avoid interactions that will exacerbate the panic attack. It could be a small, private office, a phone booth, a bathroom stall, a bathroom for only one person or maybe outside the office.
- Focus on your breathing. Try to take deep breaths through your nose and let your stomach expand. Continue this until your symptoms improve.
- While you are breathing, remind yourself this isn’t your fault. You didn’t do anything wrong.
- Counter the thought that might be causing or contributing to your panic attack. Now that you’ve found a place where you can better handle your symptoms, think about how safe you are. Nothing can hurt you right now. Everything is OK.
- Remember, you have handled panic attacks before. You were OK then and you will be OK now.
- Focus on your breathing again.
- Repeat steps 4-8 as many times as you need to. Remember, there is no rush. Everything is OK.
- Head home if you need to. Your health is more important than trying to tough it out and get more work done.
- Once the panic attack is over, congratulate yourself. Recognize how that satisfaction makes your body feel. Remember that feeling.
It’s hard to read detailed steps when you are sweating profusely and trying to hold it together. Use the above steps if this is your first time visiting this article. Keep reading if you want in-depth advice for future use. Continue reading How to Handle a Panic Attack at Work: The Complete Guide
Many clients come into my virtual office wondering how they can finally beat their anxiety. Some experience full-on panic attacks while others report a dull, never-ending, pulsing sense of nervousness. As their therapist, I often tell them the solution to beating anxiety might be in one breath.
Mindful or conscious breathing can be an easy way to promote relaxation and reduce fear and anxiety in the moment. Using mindful breathing as a tool can help you access the part of your nervous system that allows you to reduce stress and think more clearly, which will keep you safer and eliminate the overwhelmed feeling that often accompanies anxiety and panic. Continue reading How You Can Beat Anxiety with Mindful Breathing
This is a photo of a supporter at a Trump Rally in New Hampshire.
Anxiety disorder is the second most common mental health issue Muslim Americans deal with, according to The Journal of the Islamic Medical Association of North America [JIMA]. Many Muslim Americans attribute a large portion of this anxiety to “finger pointing” and discrimination following 9/11.
Organizations such as JIMA have not yet determined whether Donald Trump’s Islamophobic rhetoric have caused a statistically significant difference in these anxiety issues. Nonetheless, stories and insights from the Muslim community demonstrate Trump’s rise to political power has added layers of anxiety and exacerbated struggles Muslims have coped with since 9/11.
Talkspace reached out to our community of therapists to examine how Trump’s movement has affected their Muslim clients’ mental health and communities. Continue reading The Anxiety Muslims Deal With in the Time of Trump
When we worry, we engage in debilitating mental and physical processes. This is the last thing our minds and bodies need.
It’s time to win the war on worry.
We like to go to war when we consider something to be wrong or bad: the war on drugs, the war on poverty, the war against crime. But here’s a groundbreaking idea for you, how about we wage a war on worry — and win. Unless of course, you really, really enjoy worrying. Continue reading Win The War On Worry
According to the Anxiety and Depression Association of America, approximately 40 million Americans live with anxiety related disorders in United States each year, making anxiety one of the most prevalent mental health issues nationally.
– by Jor-El Caraballo, LMHC / Talkspace Therapist
Tons of people in the United States and beyond cope with moderate to severe anxiety issues. It goes without saying that the impact can be widely felt by those that surround them.
Continue reading Living with the Ghost of Anxiety
Because you really enjoyed our post, How Stress Affects Our Bodies, we’ve decided to follow up with one about Anxiety. So, let’s do this!
When you think about anxiety, do you start to feel a bit anxious, slightly uncomfortable, and perhaps a little sweaty? If so, that’s OK. According to WebMD.com: “Anxiety is a normal human emotion that everyone experiences at times. Many people feel anxious, or nervous, when faced with a problem at work, before taking a test, or making an important decision.” Continue reading This Is What Anxiety Does To Your Body (An Infographic)
Simply put, anticipatory anxiety is a discomforting and disquieting mind game you play on yourself. Do I have your attention yet?
You’re going to the dentist and you feel anxious. You’re about to go take a test and you feel anxious. You’ve been asked to have a meeting with your supervisor and you feel anxious. Do you see a pattern forming?
Anticipatory anxiety is a common discomfort experienced by millions of people. Continue reading The Dirty Lowdown on Anticipatory Anxiety
For whatever reason, it’s quite easy to forget that nature has the power to impact us in the same way any other living thing can.
Depending on who we are – hikers, bird-watchers, or devout city dwellers – a trip into the wilderness may present an opportunity to get in a hard workout, a glimpse at a rare breed of kingfisher or an attempt at an expedition where our survival skills (if any) are tested. Continue reading City Dwellers, Embrace the Healing Power of Nature
Sure, exercise can help improve your physical & mental health, while making you look & feel better than a sedentary lifestyle ever could, but it’s a lot of hard work.
It’s not easy to exercise your way to mental health. And we totally get it; you don’t need to tell us about the difficulty involved in finding the motivation to do some 50 sit-ups in the morning, or several sets of 42 squats right after work. But, you won’t get to experience all of the benefits of exercise without actually exerting yourself on a regular basis. Indeed, it is a harsh reality. Continue reading How to Exercise Your Way to Mental Health
I don’t know about you, but I occasionally experience a pang of anxiety when it comes to sexual intimacy.
Silly thoughts invade my mind, and I stay up late entertaining all of the comical and terribly embarrassing scenarios of what could possibly go wrong. There are lots. Even now, after 13 incredible years with my partner I can still get a little self-conscious, though I do find my inability to relax during those moments fairly amusing. Yes, I can get a little neurotic. Continue reading Anxiety Reading: How About a Little Neurotica?