- Recognise the difference between sudden, overwhelming panic attacks versus usual work stress
- Modern workplaces can heighten anxiety; seek timely support, practise deep breathing and grounding
- Leaders must normalise mental health discussions, ensuring a supportive, open work culture
In today’s fast-paced work environment, feelings of stress and anxiety are increasingly common. But when these feelings intensify, how can you tell if you’re having a panic attack or if it’s just normal workplace stress? We’ll explore the difference, why these feelings are so prevalent, and what you can do to manage them.
The World We Live In
Businesses globally are grappling with an increasingly anxious workforce. We’ve recently emerged from a once-in-a-century pandemic that disrupted our lives and infrastructure on an unprecedented scale. As a result, we live in an anxious world, and the research confirms the lived experience. According to the World Health Organisation, “In the first year of the COVID-19 pandemic, global prevalence of anxiety and depression increased by a massive 25%.”
However, even before the pandemic, many countries were already dealing with what was being called “the next public health epidemic of the 21st century”—loneliness. Around the world, people were experiencing loneliness in unprecedented ways, and the British government even appointed a loneliness minister in 2018 to address this growing issue.
Globally, we are also in the grip of a housing crisis. The UN’s Habitat 2015 report revealed that more than 100 million were homeless, while 1.6 billion lacked access to adequate housing and essential services. According to a 2024 brief from the Australian government’s expert council, “Australia’s housing affordability crisis” will continue to worsen with a “significant shortfall in supply.”
For those fortunate enough to have a roof over their heads, financial pressures due to rising living costs, job insecurity, and the shift to remote work add to the stress. Given this backdrop, it’s no wonder anxiety rates are significantly elevated across the general population.
Recognising the Signs: Panic Attack or Normal Stress?
It’s important to understand the difference between natural stress from work and something more severe, like a panic attack. Normal stress might cause you to feel overwhelmed, tired, or anxious, especially when dealing with tight deadlines and high expectations. However, these feelings typically subside when the stressor is removed or the task is completed.
A panic attack, on the other hand, is a sudden episode of intense fear or discomfort that peaks within minutes. According to the National Institute of Mental Health (NIMH), symptoms of a panic attack include a racing heart, sweating, trembling, shortness of breath, feelings of impending doom, and an overwhelming sense of losing control. Unlike normal stress, panic attacks can occur without any apparent trigger and are often accompanied by frightening physical symptoms.
If you’ve ever wondered whether what you’re experiencing is a panic attack, consider these key questions:
1. Did the anxious feelings come on suddenly?
Panic attacks typically have a rapid onset, often without warning, and the symptoms are usually intense2. Are you experiencing physical symptoms like chest pain or dizziness?
Panic attacks often come with physical symptoms that can mimic those of a heart attack, making them a frightening experience.3. Is your fear disproportionate to the situation?
During a panic attack, you might feel an intense sense of fear or dread that seems out of proportion to the actual situation.4. Do these feelings subside within minutes, or do they linger?
Panic attacks usually peak within 10 minutes and then begin to subside, whereas normal stress is more likely to last as long as the stressful situation persists.What to Do if You Think You’re Having a Panic Attack
1. Breathe Deeply:
Slow, deep breaths can help calm your nervous system and reduce the intensity of a panic attack.2. Acknowledge What’s Happening:
Remind yourself that you are having a panic attack and that it will pass. This can help reduce the fear of the unknown.3. Ground Yourself:
Focus on your surroundings by noticing specific objects, colors, or textures. This can help bring your mind back to the present moment.4. Seek Support:
If you can, reach out to a trusted colleague or friend for support. Sometimes, just talking to someone can help you feel more grounded.5. Consult a Professional:
If panic attacks become frequent or if you’re unsure about what you’re experiencing, it may be time to seek help from a mental health professional.
Normalising the Conversation Around Mental Health
It’s important to normalise the conversation around mental health in the workplace. Many people feel ashamed or embarrassed to admit they’re struggling with anxiety or panic attacks, but these are common issues that can be managed with the right support.
Leaders, in particular, can play a critical role in creating an environment where employees feel safe to discuss their mental health. By prioritising relationships, living by core values, and developing resilience, leaders can help reduce the overall anxiety in their organisations.
If you’ve been feeling overwhelmed at work and wondering whether you’re experiencing a panic attack or just normal stress, you’re not alone. Understanding the difference between the two can help you take the necessary steps to manage your mental health effectively.
Remember, it’s okay to seek help if you need it. Whether it’s talking to a trusted colleague, seeking professional support, or implementing stress-management techniques, taking action is the first step toward regaining control and finding balance in your work life.
