Takeaway: Experiencing a panic attack at work can be overwhelming, but it doesn’t have to derail your day—or your career. With the right strategies, you can recover in the moment, address underlying stressors, manage anxiety, and support both your mental and career well-being.

It was just another day at a fast-growing startup—until it wasn’t. I was in a one-on-one session with a founder when they suddenly clutched their chest, eyes wide with panic. They weren’t sure if they were having a heart attack or something else entirely. Their breathing was shallow, their hands trembling. The fear was immediate, overwhelming, and completely consuming.

What they were experiencing was a panic attack. And they weren’t alone. Panic attacks at work are more common than people think, especially in high-stress environments like startups and corporate workplaces. The intense fear, racing heartbeat, chest tightness, and feeling of impending doom can feel impossible to manage in the moment—but with the right strategies, they don’t have to derail your entire day or career.

At Strengths Squared, we work with leaders, founders, and teams navigating mental health challenges in high-pressure environments. Our approach combines evidence-based practices—like cognitive behavioral therapy (CBT), grounding techniques, and mindfulness strategies—with real-world experience supporting professionals in demanding roles.

In this article, we’ll cover: panic attack symptoms, immediate steps to take during a panic attack, how to recover afterward, and long-term strategies to prevent panic attacks at work. Whether you've had a panic attack at work for the first time or experience them regularly, these tools can help you regain control and move forward with confidence.

I had a panic attack at work. What should I do?

Panic attacks can be terrifying—and confusing. You might wonder, Was that just stress… or something bigger? For many people, panic attacks can be an isolated experience, triggered by a specific high-stress moment. But for others, they might be part of something more ongoing, like panic disorder or another anxiety disorder. Both are real, diagnosable mental health conditions—and both are treatable with the right support.

We’re here to walk you through immediate relief strategies, recovery tips, and prevention tools you can actually use in real time—without feeling like you’re adding more to your plate.

Let’s start with what to do when a panic attack comes on at work.

How to stop a panic attack at work: immediate steps to take

Panic attacks tend to come on quickly and often without warning, which can make them especially difficult to manage in the workplace. The good news is that even in high-stress moments, there are effective, research-backed techniques that can help you feel more grounded, in control, and safe.

These steps aren't about perfection—they’re about giving your nervous system a moment to reset, and giving yourself permission to step out of panic mode and into presence.

1. Practice Deep Breathing

Quick scenario: You're mid-presentation when your hands start shaking, your breath becomes shallow, and your heart is pounding. Instead of pushing through, you pause, take a slow breath in, and start counting.

How to do it: Inhale through your nose for four counts, hold for four, and exhale slowly through your mouth for six.
Why it works: This activates the vagus nerve and signals your body to shift out of panic and into calm.
How it helps: This simple practice slows the physical symptoms of panic—like chest pain, racing heart, or dizziness—and communicates safety to your brain.

2. Use the 5-4-3-2-1 Grounding Technique

Quick scenario: You’re frozen at your desk, convinced you're spiraling out of control. You glance around and start naming things—5 you can see, 4 you can feel, 3 you can hear...

How to do it: Identify 5 things you see, 4 you feel, 3 you hear, 2 you smell, and 1 you taste.
When to use it: In open spaces or during moments when your thoughts are spiraling and you need to re-anchor in the present.
How it helps: Grounding techniques interrupt the panic loop and bring you back into the present moment, reducing symptoms of panic disorder.

3. Remind Yourself: This Will Pass

Quick scenario: You're convinced you're having a heart attack. It feels real—and terrifying. But you’ve been here before. You remind yourself: it’s panic, not danger.

How to do it: Use a mantra like “This is temporary. I am safe. I am not in danger.”
What to remember: Panic attacks tend to peak and subside within 10–20 minutes. Trusting the cycle helps you ride the wave.
How it helps: Naming what's happening and recalling past experiences with panic attacks builds trust in your ability to get through it. The fear feels overwhelming, but you anchor into what you’ve learned on your mental health journey.

4. Find a Quiet Space if Possible

Quick scenario: You're sitting in a noisy open-plan office when you feel a sudden attack start to brew. You walk to the nearest quiet room.

How to do it: Step away from stimulation—physically and mentally—when you sense a panic attack coming.
Why it works: Creating physical space often creates emotional space too. Removing triggers helps your nervous system recalibrate.
How it helps: A calm setting minimizes triggers and helps your system regulate faster, especially if you’re experiencing symptoms of panic disorder.

How to recover and regain focus after a panic attack happens at work

Once the attack passes, your system may feel exhausted, disoriented, or even shaky. Think of this moment as your body recalibrating. You’ve just run a mental marathon—you deserve a reset.

5. Acknowledge That Panic Can Strike Without Warning

Quick scenario: It’s 10am, your calendar’s clear, and nothing “bad” is happening—yet you’re shaking and sweating at your desk. No obvious reason. Just panic.

How to do it: Name the reality: panic attacks don’t always need a clear cause. That doesn’t make them any less real.
What to remember: Just because there’s no “apparent reason” doesn’t mean what you’re feeling isn’t valid. Panic doesn’t follow logic.
How it helps: Panic often arises from unconscious stress buildup. Acknowledging this reduces shame and restores emotional agency.

6. Move Your Body

Quick scenario: After a panic attack, your muscles feel tight, your thoughts cloudy. You walk around the block, letting your body discharge the tension.

How to do it: Stretch, shake out your limbs, or take a walk—even if it’s just down the hallway.
What to remember: Movement helps clear tension and gently resets your nervous system after it’s been on high alert.
How it helps: Movement clears cortisol, relieves physical symptoms, and signals safety to your nervous system.

7. Hydrate and Eat Something

Quick scenario: After an attack, you feel drained and nauseous. You sip water, eat a small snack, and feel your energy gradually return.

How to do it: Rehydrate and eat something with protein or complex carbs.
What to remember: Small acts of care help your body recover from the physical symptoms of panic and restore energy.
How it helps: Rebalancing blood sugar can soothe lingering anxiety symptoms and support nervous system regulation.

Longer-term steps for recovery & preventing panic attacks at work

Preventing future attacks often means looking beneath the surface. What’s your baseline stress level? What supports are missing? What does your nervous system need more (or less) of?

8. Ease Back Into Work Gradually

Quick scenario: The panic has passed, but you're still feeling foggy. You pick a small task—like organizing your inbox—to get back on track.

How to do it: Choose a simple, achievable activity that requires minimal emotional investment.
What to remember: You don’t have to bounce back all at once—small wins help rebuild focus and calm
How it helps: Small steps help rebuild focus and confidence after experiencing physical and emotional symptoms of panic.

9. Identify Triggers and Patterns

Quick scenario: You realize you tend to panic before meetings with your boss, especially on Mondays. The pattern is clear—and now, addressable.

How to do it: Use a journal or notes app to track timing, setting, and physical symptoms of your attacks.
What to remember: These tools are reusable—come back to them anytime your body feels unsettled.
How it helps: Recognizing triggers lets you anticipate and disrupt them with new strategies or boundaries.

10. Practice Mindfulness and Progressive Muscle Relaxation

Quick scenario: You start each workday with a 10-minute mindfulness app. It's not magic, but over time, you're less reactive and more resilient.

How to do it: Commit to a few minutes daily of stillness or body awareness. Try progressive muscle relaxation to release built-up tension.
What to remember: Even a few minutes of mindfulness each day can retrain your nervous system and help prevent panic from taking hold.
How it helps: This builds emotional flexibility and helps regulate the physical sensations associated with panic and stress.

11. Seek Professional Help if Needed

Quick scenario: You’re experiencing symptoms of panic disorder weekly. You’ve tried self-help tools—but you’re ready for deeper support.

How to do it: Reach out to a mental health professional who specializes in anxiety or panic disorder.
Why it works: You connect with a therapist trained in cognitive behavioral therapy (CBT) and begin working through your triggers.
How it helps: CBT and other treatment options (including selective serotonin reuptake inhibitors or SSRIs) are proven to help people manage and reduce panic attacks effectively.

Why panic attacks happen at work

Work environments can be unpredictable, overstimulating, and emotionally intense—which can lead to both unexpected panic attacks and sudden attacks that seem to come out of nowhere. When you're already managing high levels of stress, your body may respond with physical symptoms before your brain can even register a threat.

Public speaking, performance reviews, or high-stakes pitches
Constant Slack pings, unrealistic deadlines, or leadership pressure
Feeling isolated or unsupported on a team
Living with an anxiety disorder or panic disorder that is exacerbated by work culture
Ignoring physical and emotional symptoms until they hit a breaking point

The more we normalize these experiences, the more we can advocate for environments where people don’t have to suffer in silence.

When to seek professional help

If you’re experiencing panic attacks regularly, it may be time to seek additional support. Signs you might need help include:

Panic attacks interfering with daily life or job performance
Avoiding situations due to fear of panic attacks
Feeling overwhelmed despite using coping strategies

Therapy, lifestyle changes, and sometimes prescribed medication can help you regain control.

Final thoughts

Panic attacks—especially those happening at work—can feel like a full-system hijack. But they’re also a signal: your body and mind asking for care, connection, and support. Whether you’re navigating panic disorder, an anxiety disorder, or an isolated episode of intense fear, your experiences are valid and treatable.

With the right coping strategies, clear communication, and mental health support, you can reclaim your day—and your peace of mind.

At Strengths Squared, our team offers therapy, coaching, and consultation for founders, leaders, and startup teams who want to foster more mentally healthy, responsive workplaces. If you’re feeling overwhelmed—or want to proactively prevent panic attacks and burnout—we’re here to help.

Reach out. Your well-being is worth it.

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