Work is often a source of stress. But if you suffer from anxiety attacksand panic, this is also the last place you want to have a seizure. Unfortunately, the surges of anguish can arise at any time. You can feel this feeling of overwhelming dread for no apparent reason. Your heart is racing, you have trouble breathing and you are worried about having a stroke. And the fact of worrying abouthaving an anxiety attack at work only increases the risk. The good news is that there are effective ways to soothe yourself in just a few steps.
Step 1: a safe place
Find a quiet corner somewhere near your workplace where you can being alone to breathe when you feel stress overwhelming you. This space can be a private office or a conference room, an outdoor space or even your car.
Step 2: distract your thoughts
If you feel that a panic attack come, do something simple to distract yourself. A walk around the building, a game on your smartphone, a break for a drink of water… whatever comes to mind will do. You can also try slowly naming everything you see in the room. This trick allows you to be in the present moment and prevents the brain from focusing on the feeling of panic. Once you have managed to calm down, you can focus on breathing and relaxing.
Step 3: take root in the ground
To regain control over the anxiety attack, try to put down roots, advises the site Hello giggles. Start with sink your feet into the ground. Press down on each toe and let yourself be supported. Slowly shift your attention from each toe to the front of the foot, then to the heel, while breathing deeply. As you take a deep breath, imagine taking in the air from the ground below you. Allow the breath to rise to the heart, then exhale to the feet.
Step 4: breathe
Regular practice of yoga and some meditation can help you use breathing in a conscious way. There are also apps specially designed to calm your breathing.
Other solution : the circle or square technique. Inhale slowly for four seconds imagining drawing a semi-circle. Then, as you breathe out, count to four again and finish the other half. The same technique applies with a square. This exercisehelp to slow down breathing without the people around you noticing what you are doing.