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If your panic attack was work related... Remember that your role is an associate strategist. That means no one is expecting anything of you, but to listen and (if you feel comfortable and chose to) chime in when appropriate.
There is nothing an associate strategist is responsible for worthy of a panic attack. I don’t mean this to sound cruel, I only hope to levelset your expectations for yourself.
There will be lots of shit to panic about as you get more senior. Take the time you have as a junior to fail and learn, and don’t put the pressure on yourself to perform brilliantly. No associate strat does, and no one expects them to
Thank you everyone. And yes, it was work related. I've been stressed the past couple months but it feels really great to hear your take on it EVP. I do agree with you. I'm here to learn at this point and I don't have to be so rigid with my work. Thank you!
Therapy. Don’t ignore it and have a mental breakdown later
Sounds funny, but go to a private room and hang upside down. It rushes blood back to your head and lungs and you feel lots better.
Step out for a sec, breathe, and collect your thoughts.
I would just slip out and head for a bathroom. I get panic attacks too and I’m more comfortable telling people that than I used to be. I used to tell people I have bad migraines and they made me queasy so I had to step out (if they asked). Really no one is as aware of you slipping out as you may think. You don’t need to say anything, just excuse yourself and come back to the meeting after you’ve taken a few breaths. Find a technique that calms you. Headspace app has some great 1-3 minute SOS meditations. Also google “tapping.” It’s a little “new age” but it works. Hope you feel better
Read kevin love’s essay on the players’ journal on having a panic attack and realize you’re not alone. Hang in there.
i used to get panic attacks all the time. wouldn’t wish them upon my worst enemy. just breathe and remember it’s all in your head. find a close friend at work if it happens and talk to them. usually having someone nearby to talk and settle you down is helpful. if it persists may want to consider medication.
Worst case scenario, I just get up and say “oof I don’t feel well” or “too much coffee” or something. Most people in this industry are quite familiar with some level of panic attack, and nobody else thinks of it as a big deal. If anyone senses what’s up, they’ll be empathetic. I find it best to go grab a friend that I’m comfortable with and have a quick SOS talk to bring me back down to functional. You’ll feel loads better once you realize it’s not something you have to totally conceal.
Pop a Xanax
I hear you. I went through a period where I would get panick attacks during a client presentation, in a crowded elevator, even in a line at the supermarket. It’s important to seek help but most importantly is to live a healthier lifestyle. Apps like headspace, exercising the morning of a big day, light meds such as beta blockers or light dose of Xanax all helps. I use meds as a last resort and have a doctor that is always pushing me to get off them. I try to only take them when I have a big preso or flying...
Yes, this happened to me but thankfully not in a meeting. It’s a sign to just rest up, take time for yourself and get some perspective.
Go for a walk. Seriously. People will think you’ve gone to the bathroom. Go take a breather
If you aren’t able to walk out, I would try the following. It works really well for me:
Find 5 things to can see
Think of 4 things you can touch
Listen for 3 different sounds
Think of 2 things you can smell
And 1 thing you can taste
Hope that helps! (Although I hope you never will need to use it 😊)
Deep breathe in, hold, slow breath out. Repeat. You’re not alone.
This isn’t in the moment advice, but I’ve dealt with panic attacks as well and I’ve been meditating using Headspace. It’s actually helped quite a bit.
i also used to listen to the song changes by e-40 whenever i would have one. not sure why, but it always helped bring me back. not saying to listen to that specifically but if you have a song that makes you smile or relaxed, it could help a lot.
Suffered from panic attacks for years. Prescribed lexapro under psych’s guidance. Must stay on it. But haven’t had attack in 10 years.
Just breathe. Breathe in for a minimum of six seconds, hold it for a second, breathe out for 6 seconds. Do this multiple times. I was shocked at how well this worked at calming me down when I first started doing this.
I don't wanna sound insensitive, but if you were able to keep it together and the other people in the meeting didnt notice this panic attack, is it possible it wasnt and isnt that big a deal?