Coaching practices for How to Deal with Anxiety Attacks at Work
Describe almost anything you are working through and IX Coach finds the practices whose real-world fit is closest. For How to Deal with Anxiety Attacks at Work, these are the strongest matches in the current practice library.
Does this sound like the set of challenges you might be facing?
- I always wait until I’m already in full panic to try to calm down, and by then it’s too far gone for anything to work
- I only ever try a new way to handle this once I’m already deep in a full-blown wave, and by then I’m too far gone to think
- Even once the worst of it passes, I can’t get back into the room
- The instant it hits in a store or a meeting, the only thought is get out now
- I spend my days bracing for the next wave of it, scanning my body, dreading the moment it shows up
Practices that may help
- Use grounding before anxiety peaks, not after
Start the technique at the first sign of anxiety — not once the wave is overwhelming.
The 5-4-3-2-1 Grounding Technique - Rehearse the response before you need it
Learn and practice the four steps in low-stakes moments so they are available under pressure.
The DARE Response to Anxiety, Made Practical - Engage with the present moment
Once the edge comes off, redirect attention fully into an activity or your surroundings.
The DARE Response to Anxiety, Made Practical - Stay in the situation for the full arc
Leave only after the attack has peaked and begun to subside — not in the middle, no matter how strong the urge.
Panic Surfing - Run toward the feeling
Actively invite more of the anxiety rather than waiting nervously for it to pass.
The DARE Response to Anxiety, Made Practical - Allow the sensations without resisting
Let the physical feelings of anxiety be present instead of bracing against them.
The DARE Response to Anxiety, Made Practical - Use a 30-second micro-grounding version for public settings
In public or meetings, a single-sense version — three named things you can see — takes 30 seconds and shows nothing.
The 5-4-3-2-1 Grounding Technique - Run the full 5-4-3-2-1 sequence
Work through all five senses in order: 5 things seen, 4 heard, 3 touched, 2 smelled, 1 tasted.
The 5-4-3-2-1 Grounding Technique - De-activation Strategies for Over-Arousal
Use targeted techniques to reduce arousal when anxiety or over-activation is undermining performance.
The Yerkes-Dodson Law: Finding Your Optimal Performance Zone - Make context-specific cards for your highest-trigger situations
Generic cards help less than cards written for the exact situation where you need them — work, medical appointments, social events.
The Coping Card
Related concerns
- Anxiety Attack At Work Caused By Colleague How To Handle
Update your manager on important work before they ask — in the format and frequency they actually want.
Send proactive, brief status updates
- How To Handle Anxiety In The Moment
Learn and practice the four steps in low-stakes moments so they are available under pressure.
Rehearse the response before you need it
- How To Stop An Anxiety Attack While Driving
Start the technique at the first sign of anxiety — not once the wave is overwhelming.
Use grounding before anxiety peaks, not after
- What To Do During An Anxiety Attack
Leave only after the attack has peaked and begun to subside — not in the middle, no matter how strong the urge.
Stay in the situation for the full arc
- How Do I Deal With Anxiety Attacks
Start the technique at the first sign of anxiety — not once the wave is overwhelming.
- How To Control An Anxiety Attack
Start the technique at the first sign of anxiety — not once the wave is overwhelming.
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