How do I help a coworker experiencing a panic attack?

Imagine you're deep in a work project. Suddenly, your coworker’s face turns pale, their breathing quickens, and they seem overwhelmed.

What would you do?

In this moment, knowing how to calmly and effectively support a coworker who's experiencing a panic attack could make a significant difference.

A panic attack is a sudden episode of intense fear that triggers severe physical reactions when there is no real danger or apparent cause.

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During a panic attack, a person may experience a variety of physical and emotional symptoms, including:

• Rapid heartbeat

• Sweating

• Trembling

• Shortness of breath

• Chest pain

• Nausea

• Dizziness

• Chills or hot flashes

While panic attacks can be very frightening, it's important to remember that they're temporary and do not signal a life-threatening condition.

Take these steps to help someone having a panic attack at work:

1. Stay Calm and Reassure

• Be a steady presence: A composed demeanor can help your coworker feel more grounded.

• Offer reassurance: Use simple, calming phrases like, "You're safe," or "I'm here with you."

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2. Create a Safe Space

• Find a quiet place: Help your co-worker move to a quiet, private area, away from noise and distractions.

• Reduce stimuli: Minimize sensory overload by dimming lights or turning off loud noises.

3. Avoid Touching

• Respect their space: Unless your co-worker explicitly asks for physical comfort, avoid touching them. Unwanted contact may worsen their anxiety.

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4. Don't Offer Advice

• Listen: Instead of giving advice, focus on listening to your coworker's feelings and experiences.

• Validate their feelings: Let them know that their feelings are valid. But, bear in mind, they may not be able to speak during the panic attack. If that's the case, don't force them to tell you how they're feeling.

5. Encourage Deep Breathing

• Guide them through deep breaths: Instruct them to take slow, deep breaths, inhaling through their nose and exhaling slowly through their mouth.

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6. Stay with Them

• Offer continuous support: Stay with your coworker until the panic attack subsides.

• Check-in with them afterwards: Whenever you next see them, ask how they're doing — but don't draw attention to the panic attack in a way that might embarrass them.

By following these steps, you can feel confident in knowing what to do for someone having a panic attack, and provide real comfort and support to your coworker during a difficult time.

You notice your coworker Jordan is breathing rapidly, sweating, and seems overwhelmed. You are pretty sure they're having a panic attack.

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Which of the following strategies would be most effective in helping Jordan during their panic attack?

A. Provide practical tips on how to calm down.

B. Offer a distraction, like a funny meme or joke.

C. Create a calm environment and offer reassurance.

D. Tell them, "It's not that bad."

To learn more about mental health and how you might help someone having a panic attack, explore these useful resources: