Panic attacks are a modern phenomenon affecting many people in our fast-paced and overloaded society. They are part of a broader category of anxiety disorders and often manifest during moments of stress, especially in the workplace. After a long vacation, when the body and mind are accustomed to relaxation, returning to a stressful work environment can trigger these episodes.
In this article, we will explore the causes of and ways to manage panic attacks at work after a vacation, focusing on stress management techniques, useful psychological methods, and long-term strategies.
What are panic attacks, and why are they called the „Disease of the 21st Century“?
Panic attacks are episodes of intense anxiety and fear that usually last around 10-20 minutes but can leave a person feeling exhausted and confused for much longer. They are accompanied by symptoms like heart palpitations, shortness of breath, trembling, sweating, and a sense of losing control. These physical reactions result from overactivity in the sympathetic nervous system—the system that controls the „fight or flight“ response and is triggered during times of stress or threat.
According to data from the World Health Organization (WHO), anxiety disorders, including panic attacks, are among the most widespread mental health issues globally. In the past decade, the number of people diagnosed with panic attacks has increased by nearly 20%, making them one of the leading reasons for visits to psychotherapists and other mental health professionals. A primary reason for this increase is the intense lifestyle in modern societies, characterized by ever-growing demands, a lack of sufficient rest, and social isolation.
How to cope with panic attacks at work after a vacation
Dealing with panic attacks at work can be challenging, but many proven methods can help.
One of the first strategies is to use breathing control techniques. Deep, slow breathing helps calm the nervous system and reduce the intensity of symptoms.
Breathing techniques
When experiencing a panic attack, focus on your breathing. Use deep abdominal breathing to reduce stress. This helps stabilize the nervous system and calm the body.
Mindfulness and meditation
Mindfulness is a cognitive skill usually developed through meditation that helps keep the mind focused on the present moment. A simple practice is focusing on your senses—what you hear, see, and feel—without trying to change or analyze these sensations.
Visualization and positive affirmations
Visualization helps calm the mind by creating mental images of a safe or pleasant place. How does it work? Imagine a place where you feel relaxed and secure (e.g., a beach or forest path). Focus on the details: what sounds you hear, what you see, and what smells you sense.
Positive affirmations are powerful phrases that you repeat to yourself to change negative thought patterns. They can include statements like: „I am safe,“ „I can handle this,“ or „This is temporary; it will pass.“
Planned breaks
Often, when returning to work, people dive into tasks without breaks, which can further strain the psyche. It’s important to schedule short breaks every hour or two to relax and recharge.
Yoga and/or exercise
Physical activity plays an important role in managing anxiety. Exercise, especially cardio, helps release endorphins that improve mood and reduce anxiety symptoms. Practicing yoga, with a focus on breathing and stretching, is particularly beneficial for those who suffer from panic attacks because it helps calm both the mind and body.
When looking for answers on how to manage panic attacks, not only in the workplace but in general, besides the techniques mentioned above, it’s crucial to rely on professional methods and treatments offered by psychologists and psychotherapists. Some of these include:
- Cognitive Behavioral Therapy (CBT)
- Positive Psychotherapy
- Body-Oriented Psychotherapy
- Hypnosis and Hypnotherapy
When to seek professional help?
If panic attacks become frequent or feel uncontrollable, it’s important to seek help from a psychotherapist. Early intervention can prevent the development of chronic panic disorder and help restore the quality of life.
In Bulgaria, data shows that about 3-4% of the population in the coming years will develop panic disorder— a chronic form of panic attacks that occur daily. Would you choose to live this way?
If you are looking for a long-term solution to managing panic attacks, don’t hesitate to reach out to me. I, Violeta Al Samara, can offer you an individual approach, a safe environment, and effective methods that will help pull you out of this abyss of fear, pain, and despair—an abyss known as panic attacks…
Book an ONLINE consultation here or call: +971 588 802 676 or +359 893 956 575!
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