Panic at Work or During Meetings
You are in a meeting, and suddenly your chest tightens, your vision narrows, and you need to get out. Panic at work is common, and there are ways to handle it without losing your job or your dignity.
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What does panic look like at work?
A panic attack at work can feel different from one at home. You are in a room with people, maybe on camera, maybe expected to speak. The physical symptoms are the same as any panic attack, but the setting makes them harder to manage.
You might notice your heart racing, your breathing getting shallow, or a feeling of heat spreading across your face. Your hands might shake, or you might feel suddenly dizzy. Some people get a strong urge to leave the room immediately. Others freeze and cannot speak, even when asked a direct question.
The tricky thing is that the symptoms of a panic attack can look like something else. If you are worried about whether this is a medical emergency, it can help to read about the difference between a panic attack and a heart attack. That knowledge alone can sometimes bring the panic down a notch, because your brain stops trying to figure out if you are dying and can focus on getting through the next few minutes.
The moment it starts: what to do in a meeting
When the panic hits during a meeting, your first instinct might be to bolt. Sometimes that is the right call. If you can excuse yourself without drawing too much attention, do it. Go to the bathroom, a stairwell, or an empty room. You do not need to explain why. You can say you need to take a call or that you are not feeling well. Most people will not question it.
Once you are alone, use whatever technique works for you. Some people find it helps to press their feet into the floor and notice the solid ground beneath them. Others breathe slowly, in for four counts and out for six. If you have a go-to method, use it. If you do not, there are practical steps you can take in the moment.
If you cannot leave the meeting, you can still do small things. Press your thumb into the palm of your other hand. Feel the fabric of your clothes between your fingers. Count the tiles on the ceiling or the number of people in the room. The goal is not to stop the panic; it is to ride it out without making it worse. The panic will pass, usually within a few minutes.
What can cause panic at work?
Work is full of possible triggers. A high-pressure presentation, a performance review, a difficult conversation with a manager, or even just the feeling of being watched can set off a panic attack. Some people find that open-plan offices or crowded meeting rooms trigger a sense of being trapped.
It can also be cumulative. You might have been managing low-level worry for weeks, and then one small thing, like a colleague asking you a question you were not ready for, tips you over the edge.
If you are having panic attacks at work regularly, it is worth thinking about what is underneath them. Is it a fear of being judged? A feeling of being out of your depth? A work environment that is genuinely difficult? Sometimes the panic is a signal that something needs to change, either in your work situation or in how you are managing stress. Understanding what can cause panic attacks can help you spot patterns.
How to handle it after the attack
Once the panic passes, you might feel embarrassed or exposed. That is normal. You might worry that people noticed or that you will be judged. In most cases, people are much less observant than you think. They are busy with their own concerns.
If someone did notice and asks if you are okay, you can keep it simple. Say you had a moment of dizziness or that you felt unwell. You do not owe anyone a full explanation. If you trust a colleague or your manager, you can share more, but you do not have to.
It can help to have a plan for the rest of the day. If you can, take a short walk outside. Drink some water. Eat something if you have not eaten. The physical aftermath of a panic attack can leave you drained, and your body needs fuel and rest.
If panic attacks at work are becoming frequent, it might be time to look at the bigger picture. Panic disorder is when the fear of having another panic attack starts to rule your life. That can show up at work as avoiding meetings, taking fewer risks, or even calling in sick. If that sounds familiar, it is worth talking to someone.
What to say to your manager or HR
You do not have to disclose a mental health condition to your employer. But if the panic is affecting your ability to do your job, reasonable adjustments can help. What that looks like depends on where you live and what your workplace offers.
You might ask for things like:
- Being allowed to keep your camera off during video calls
- Having an agenda in advance so you can prepare
- Sitting near the door in meetings
- Taking a short break during long meetings
- Having a quiet space you can use when you need to step away
If you decide to talk to your manager, you do not need to go into detail. You can say something like, "I sometimes get overwhelmed in meetings, and it helps me to have a few small adjustments." A good manager will work with you. If they do not, that tells you something about the workplace.
Getting professional help
If panic at work is affecting your career or your wellbeing, it is worth seeing a therapist. They can help you understand the triggers and build strategies that fit your specific situation. You can find a therapist through your GP or family doctor, local mental health services, community and faith organisations, or through a platform like Therapy O'Clock, where you can search for professionals who specialise in panic and workplace stress.
A therapist can also help you think about whether medication is something to consider. That is a conversation to have with a doctor or a psychiatrist, who can talk through the options and what might work for you.
If you are in the UK, the NHS has information on mental health support. The National Institute of Mental Health in the US also has resources on panic disorder and treatment.
A note on different work cultures
Not all workplaces are the same. In some cultures, mental health is openly discussed and accommodations are standard. In others, there is stigma, and you might worry that admitting to panic could affect your job security.
If you work in a place where mental health is not well understood, you might need to be more careful. You can still make adjustments, but you might frame them differently. Instead of saying you need to step out because of panic, you can say you need to take a call or that you have a headache. The goal is to protect yourself while still getting what you need.
A midwife in Kampala might not have the same options as someone working in a corporate office in London. If you are in a high-stress job with little support, it is even more important to find small ways to manage the panic and to have someone outside of work you can talk to.
Practical things to try this week
You can start building resilience without waiting for the next attack.
- Practice a short breathing exercise before meetings. Even thirty seconds can help.
- Keep a glass of water nearby. Taking a sip can break the physical tension.
- Notice the early signs of panic. If you catch it early, you can use a grounding technique before it escalates.
- Have a script ready. Something like, "Excuse me, I need to step out for a moment," said calmly, can get you out of the room without explanation.
- Talk to someone you trust about what happened. Saying it out loud reduces the shame.
None of these will stop panic attacks completely. But they can make them less disruptive and less frightening.
Related guides
- What is a panic attack? Symptoms and what is really happening
- Panic attack or heart attack? Knowing the difference
- How to stop a panic attack: what to do in the moment
If you would like to talk this through with someone, you can see the professionals listed who work online in several languages.
Questions people ask
Can I get fired for having a panic attack at work?
In many countries, panic attacks may be covered under disability or discrimination laws, but the specifics depend on where you live. If you need accommodations, it is usually better to have a documented conversation with HR or your manager. If you are worried about your job, check your local employment laws or speak to a legal advisor.
What if I have a panic attack during a video call?
Turn off your camera and mute your microphone for a moment. You can say your connection is bad or that you need to grab something. Then focus on your breathing or a grounding technique. Most people will not notice a short pause.
How do I explain a panic attack to my boss without sounding unprofessional?
You do not need to use the word "panic." You can say you sometimes get overwhelmed in meetings and need a short break or a quieter space. Framing it as a request for a small adjustment keeps it professional.
Is it normal to have panic attacks only at work and nowhere else?
Yes. Work is a specific environment with its own pressures, hierarchies, and social rules. It is possible for panic to show up only in that setting, especially if there is a particular trigger like public speaking or performance reviews.
Should I tell my colleagues I have panic attacks?
Only if you want to and if you trust them. You are not obligated to share. If you do tell someone, keep it simple. You can say you sometimes feel overwhelmed and that it shows up in meetings. Most people are more understanding than you expect.
What if I cannot leave the meeting when I feel panic coming on?
Use subtle grounding techniques. Press your feet into the floor, squeeze your hands together, or focus on a single object in the room. You can also excuse yourself briefly without explaining why. A short break is almost always allowed.
Can medication help with panic at work?
For some people, medication can reduce the frequency or intensity of panic attacks. A doctor or psychiatrist can talk through the options and what might be appropriate for your situation. Medication is not right for everyone, and it is not a substitute for therapy.
What if my panic attack happens during a one-on-one with my manager?
You can say you need a moment and take a slow breath. If you feel comfortable, you can say you are feeling a bit off. Many managers will pause the conversation and check in with you. If you do not feel safe sharing, you can say you need a glass of water and step away.
How do I stop worrying that it will happen again?
That worry is part of the cycle of panic. The more you fear the next attack, the more likely it is to happen. Working with a therapist on cognitive techniques can help break that loop. In the meantime, having a plan for what you will do if it happens again can reduce the fear.
Can I ask for a permanent adjustment to my work setup?
Yes, if you have a diagnosis or a documented need. Common adjustments include a quieter workspace, permission to work from home on certain days, or a reduced meeting load. Talk to HR or your manager about what is possible in your role.
What if I am self-employed and have panic attacks before client calls?
You have more control over your schedule. Build in five minutes before calls to ground yourself. If you can, schedule calls at times when you feel most steady. You can also script the first thirty seconds of the call so you do not have to think about what to say.
Does panic at work mean I am in the wrong job?
Not necessarily. Panic can happen in any job, especially if you are under pressure. But if the panic is constant and does not improve with support or adjustments, it may be worth considering whether the work environment is a good fit for you. That is a personal decision, and a therapist can help you think it through.