Starting a new job is always filled with joy and hope, as it paves the way for a better and happier future. Conversely, what if this new beginning turns into a nightmare of fear day after day, or work becomes a place of panic rather than opportunity? Wondering how panic is related to a new job? Let’s use an example to understand what a panic attack looks like.

Maria was a 26-year-old graphic designer. For three years, she worked on her design portfolio while working part-time jobs, trying to pay off her student loans, and please her family, who valued job stability. When she received an offer for an entry-level position at a small graphic design firm, she felt on top of the world. The package details, the firm’s flexible working hours, team-based work environment, and competitive salary for an entry-level position meant she could finally live a fulfilling and independent life.

She imagined a fresh start: a modern office space, friendly colleagues, and, of course, the opportunity to apply the knowledge she’d learned as a student. She sent an email accepting the position.

Early signs of trouble:

The first day of work was great, and Maria attributed her restlessness and anxiety to first-day jitters. However, by the third day, she began experiencing symptoms she couldn’t easily explain, such as a racing heart, a flushed face, and a need to get out for some fresh air. She attributed these symptoms to too much caffeine and the stress of learning a new computer program.

Over the next two weeks, these symptoms became more frequent. While giving a presentation to senior designers, Maria’s heart raced, her hands became sweaty, and she felt extremely anxious. After the presentation, she feigned a headache and immediately took leave. The next morning, when she woke up, she felt the same feeling as her pounding heart, shaking hands, and feeling of going to faint at work. She typed her symptoms into Google. For the first time, she found the term “panic attack.”

Things started to get worse:

The panic attacks soon began to affect her life beyond work. She would lie awake at night, thinking about the attack she had had that day and worrying about having another one the next day. The mere thought of going to the office triggered panic attacks. She started arriving earlier than usual, mentally preparing herself for the day ahead, yet she still found herself short of breath as she approached the door.

Because Maria feared being irresponsible, she would work late hours to cope (Fact: This was also part of the stress-and-panic cycle). She then adopted strategies she’d read online, such as deep breathing, grounding, and taking breaks, which helped temporarily. By the end of the fifth week, Maria had taken three bouts of sick leave due to the flu and hadn’t checked her work emails during those days. This brought her relief, but it also made her feel bad. She couldn’t risk quitting because she felt like a failure, worried about her mother’s reaction, and that her dreams would be shattered, and she’d never find another job.

However, panic attacks began to occur outside of work as well. She had a panic attack at the grocery store, shaking, hyperventilating, and thinking she was having a heart attack. She went to the emergency room. They ruled out a heart attack, saying it was all in her head. When the disorder was revealed, she felt ashamed and mentally unwell. She felt like she had failed, which led her to give up her dream (i.e., the brand new job) that she was excited about.

Like Maria, many people, even very smart, hardworking people, face these issues every day.

Why does panic disorder occur?

Panic attacks often occur for various reasons, such as family history (like Maria’s family pressure, own perfection expectation, deadline meet, etc.) or past traumatic experiences. In a panic attack, the brain constantly triggers an alerting device to prevent it from detecting a threat that never occurs.

In the workplace, panic disorder can be caused by:

• Fear of failing to perform a particular task in front of others
• A desire to always be the best in all performance settings
• Feeling trapped or unable to free yourself in certain moments
• Past negative experiences or rejection
• Excessive sensory input, such as loud noises or constant surveillance

The brain’s alarm system becomes hyperactive. It perceives everyday work situations as a matter of life and death. This releases stress hormones (i.e., cortisol) in the body, leading to symptoms such as a rapid heartbeat, sweating, shortness of breath, and fear.

Additionally, the fear of panic can also harm social relationships, as many people often avoid public places where they feel vulnerable and unsafe for fear of a panic attack. However, if the fear caused by social anxiety is interfering with daily life, consider also social anxiety treatments such as relaxation techniques, like deep breathing exercises or progressive muscle relaxation, and exposure therapy.

How to beat panic disorder?

When panic disorder takes over, relaxation often takes a back seat. Many people’s nervous systems become restless, and their thinking is constantly in fight-or-flight mode, even when the situation is calm and stable.

Of course, we all know the basic rules for panic attacks:

• Breathe deeply and slowly
• Think positive thoughts
• Stay calm and relaxed
• Use grounding techniques
• Practice mindfulness

No matter how many basic tips everyone gives, everything feels even worse during a panic attack. These things are often overlooked:

• The thinking part of your brain shuts down.
• The fear center takes complete control.
• Your body feels like it’s in real danger.
• The memory for coping skills gets blocked.
• Even simple tasks seem impossible.

Why do common skills not work during those times?

• Deep breathing feels forced, and anxiety persists.
• Frightening thoughts overwhelm any positive thoughts.
• Your chest remains tight despite breathing exercises.
• Grounding techniques are lost in extreme fear.
• Your body refuses to cooperate.

The solution:

• Seek professional support to break the panic cycle.
• Work on your coping skills when you’re calm, not when you’re in a panic.
• Make it a habit to set aside time to practice them daily so they become automatic.
• Prepare your calming thoughts and then repeat them during an attack.
• Just small things. Start with something like taking a deep breath or exhaling slowly at your own pace.
• Look for skills that can reduce some anxiety, but not all. Let everything be okay.

How can a mental health professional help you with a panic attack?

A mental health professional, such as a board-certified psychiatrist in Columbia, has extensive knowledge of what happens in the brain during a panic attack. They understand that panic occurs when the self-regulation tools that were supposed to help are automatically shut down. They help in creating a toolkit that works for you. They help with:

• Teach you to practice coping skills when you’re calm, not during a panic attack.
• Help you understand your brain’s panic response without judgment.
• May prescribe medication to reduce the panic intensity, which helps you learn skills.
• Guide you in gradually exposing yourself to the feared situation.
• Help you prepare written coping statements to read during an attack.
• Teach you that even a little relief is a success.

At GABA Telepsychiatry, board-certified psychiatrists understand how panic disorder can impact a person’s daily life. They thoroughly assess emotional issues, family environment, and academic/work performance and use evidence-based therapy to challenge their fears and gradually help them gain confidence.

Remember that seeking professional help to address a mental health issue, including panic attacks, isn’t a weakness. It’s a proactive step toward recovery, just like you would take if you were to break a bone. As with any broken bone, seeking medical advice from an orthopedic specialist helps ensure the bones align correctly, heal in the correct place, and prevent long-term problems.