Panic Attack at Work: What to Do and Your Rights
Quick answer
If a panic attack starts at work, step somewhere quieter if you can, slow your breathing, and remind yourself it will pass, usually within 5 to 20 minutes. You don't have to explain in detail. If attacks keep happening, UK and US law may entitle you to adjustments such as extra breaks or a quieter workspace.
What should you do when a panic attack starts at work?
If you can step away
Go somewhere quieter: a bathroom, a stairwell, outside for some air. A short reason is enough, such as "excuse me, I need a minute". Then follow the NHS advice for any panic attack: breathe slowly and deeply, remind yourself that the attack will pass, and remember that it's not life-threatening1.
If you can't leave
In a meeting or on a call, you can still work through it where you are. Slow your breathing without making it obvious, press your feet into the floor, and notice the chair under you and the objects on the desk. The 5-4-3-2-1 technique works quietly, since it only uses your senses. Most panic attacks last between 5 and 20 minutes1, and the worst usually comes early.
Afterwards
Go back when you feel ready, not before. It can also help to note what was happening just before the attack, such as a deadline, a meeting, or too much coffee. The NHS notes that caffeine can make panic attacks worse1, and noticing patterns gives you and a GP or therapist something to work with.
What should you tell colleagues?
As much or as little as you like. In the US, the EEOC says that in most situations you can keep a mental health condition private4. A simple "I wasn't feeling well, I'm fine now" is enough. If there's a colleague you trust, telling them can mean someone knows to give you space next time.
What are your rights at work in the UK?
Under the Equality Act 2010, poor mental health can count as a disability if it has a substantial adverse effect on your life3. If it does, your employer must not discriminate against you because of it and must make reasonable adjustments3. Reasonable adjustments are changes that remove or reduce a disadvantage related to a disability, and they can cover mental health conditions and any area of work2. Acas gives examples such as allowing more rest breaks3, and they can also include changes to working arrangements2. Acas also recommends working together on adjustments even when a condition doesn't count as a disability3.
What are your rights at work in the US?
Under the Americans with Disabilities Act, you may have a legal right to reasonable accommodations that help you do and keep your job. The EEOC's examples include altered break and work schedules, and quiet office space or devices that create a quieter environment4. If your employer asks for documentation, it may be enough for it to describe your condition in general terms, such as "anxiety disorder"4.
When should you see a doctor?
If panic attacks keep happening, see a GP. In England you can also refer yourself directly to a talking therapies service for cognitive behavioural therapy (CBT)1. Panic disorder is treatable.
Frequently asked questions
What do I do if a panic attack starts in a meeting?
You can quietly step out with a short reason like "excuse me, I need a minute". If you'd rather stay, slow your breathing, press your feet into the floor, and remind yourself it will pass. Most panic attacks last between 5 and 20 minutes.
Do I have to tell my employer I have panic attacks?
Usually not. In the US, the EEOC says that in most situations you can keep a mental health condition private. Telling your employer can help if you want adjustments, though, and documentation can describe your condition in general terms, such as "anxiety disorder".
Can I get adjustments at work for panic attacks?
Possibly. In the UK, poor mental health can count as a disability under the Equality Act 2010 if it has a substantial adverse effect on your life, and employers must then make reasonable adjustments, such as more rest breaks. In the US, the ADA can entitle you to reasonable accommodations such as altered break schedules or a quieter workspace.
Can I be treated unfairly at work because of panic attacks?
If your condition counts as a disability, your employer must not discriminate against you because of it. In the UK, Acas gives advice on workplace rights; in the US, the EEOC explains your rights under the ADA.
Is a panic attack at work dangerous?
Panic attacks are frightening but not life-threatening, according to the NHS. If you have chest pain and aren't sure it's panic, get medical help rather than trying to push through.
How do I stop having panic attacks at work?
Treatment helps. The NHS recommends seeing a GP if you've been having symptoms of panic disorder, and in England you can refer yourself to a talking therapies service for cognitive behavioural therapy (CBT).
Sources
- NHS, Panic disorder
- Acas, What reasonable adjustments are
- Acas, Supporting mental health at work
- U.S. Equal Employment Opportunity Commission, Depression, PTSD, & Other Mental Health Conditions in the Workplace: Your Legal Rights