Mental Health & Character Building

Dealing with Anxiety at Work and Home

There is nothing worse than having an anxiety attack at work or even being anxious at work and I know I must of talked about it before but I want to make a point.

We have all had those desperate days at work where you know a panic attack is coming so you are frantically googling “How to stop a panic attack at work” and all these things come up like; Go somewhere private. Deep Breathe. Do breathing exercises. Do light stretching at your desk.

The fact is, for a lot of people this is very difficult and practically impossible. When I am in office, we sit in a line with people adjacent to us as it is a large commercial office building and is all very open. Work is the most important thing and I can’t just be seen taking random breaks and doing breathing exercises, they just wouldn’t get it.

Often I will only be triggered if I must have a sit down conversation with a colleague or I am talking on the phone. I don’t know why these things happen and I don’t know why they always make me want to cry but they do. Then I nearly do and it’s humiliating, a grown women about to cry….not a good look.

So what I would encourage is:

  1. Drink lots of water, if in a conversation with someone, as I find that my voice can go croaky if I am nervous.
  2. Go to the bathroom if you think you are about to cry or have a panic attack, or if it’s lunch or break, go find a private room/ empty meeting room or go outside, to clear your mind.
  3. If you have a vending machine, go there if it’s really bad, as it is good to get out of office.
  4. Cut back on caffeine as that can make you all on edge.
  5. Get good night sleep, every night, not just on a Monday and Tuesday.
  6. Have a good cry when you get home, let it all out, you will find that really helps to get rid of the building sadness for the next day.
  7. Have a relaxing night and light a few candles and have a bath.
  8. Read a book, not on your phone, before you go to bed, it will help you sleep better.
  9. Tell your partner/ friends. Talk to someone about it, just to get there empathy, it’s good to cry on someone elses shoulder.
  10. If necessary email a psychologist, or go on 7cupsoftea. If on medication, please keep up with it. I know it’s crap but if it helps it’s worth it. – 7cupsoftea


Tosia Altman




2 thoughts on “Dealing with Anxiety at Work and Home

  1. Beautiful pieces of advice. I’ve been more on the stress and anger at my former job. When I got layed off my stressed skin cleared up. My anxiety and anger has diminished extraordinarily. I’m happy to be away from that toxic environment and now I’m looking forward to new adventures in a new work environment. Feel better 😊


  2. These are great tips especially for those suffering from anxiety in the workplace. Could have done with reading this post when I was in my last job!


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