What may be happening
Sudden racing heart, dizziness, shortness of breath, or fear of losing control may strike during meetings, commutes, or open offices. Worry about being seen or unable to escape can make the next attack feel inevitable.
What can help
Practice 4-7-8 or extended-exhale breathing before you need it. Use 5-4-3-2-1 grounding: name things you see, touch, hear, smell, taste. Identify a bathroom, empty room, or outdoor spot for brief recovery. Confide in a trusted colleague or HR if accommodations would help. Work with a clinician on longer-term strategies if attacks recur.
When to get support
Seek urgent help if you or someone else is having thoughts of self-harm or suicide, feel unable to stay safe, or symptoms are rapidly worsening. In the U. S. , call or text 988 for the Suicide & Crisis Lifeline, go to the nearest emergency room, or call 911 if you are in immediate danger. Seek evaluation when panic drives avoidance of work, travel, or daily tasks—treatment is effective for many people.