We know work can be stressful, so it’s not surprising that many people experience panic attacks while on the job. The feelings and physical symptoms (such as shortness of breath and tightness in the chest) can be very scary. So, what should you do if you experience one at work? Try these steps.

• Breathe deep and slow. Close your eyes. Breathe in for a count of four, hold for a second, and then breathe out for a count of four. This will slow your heart rate and may counteract feelings of dizziness. It will also give you a feeling of control and can reduce your fear.
• Try mindfulness. Bring your attention to the present. Focus on your physical sensations, and name three things you can see, three things you can hear, and three things you can feel.
• Visualize a peaceful and happy place. Think about a place that relaxes you: a favorite beach, a hike, a lake. Picture yourself there and focus on as many details as possible. Is there sun streaming through trees or reflecting off the lake? Is there a smell of leaves or flowers?
• Repeat a mantra. If you already have a mantra or favorite words of affirmation, repeat them. If not, close your eyes and try one of the following phrases: “This will pass,” or “I will be fine,” or “I will get through this.”