How does a professional in an office job deal with anxiety attacks or major depressive days?

Hi Kelly,

Keep these ideas in mind to keep your work life manageable:

• Work! In addition to financial reasons, working can be important for your self-esteem and it adds to your social identity.
  Tell a trusted coworker. Knowing that someone accepts your condition can be comforting and it may reduce any anticipatory anxiety about having a panic attack at work.


• Educate yourself. Learn to recognize the symptoms of your disorder and how to handle them if you experience any at work.


• Practice time management. Make to-do lists and prioritize your work. Schedule enough time to complete each task or project.


• Plan and prepare. Get started on major projects as early as possible. Set mini-deadlines for yourself. Anticipate problems and work to prevent them.


• Do it right the first time. Spend the extra time at the outset and save yourself a headache later when you have to redo your work.


• Be realistic. Don’t overcommit or offer to take on projects if you don’t realistically have enough time.


• Ask for help. If you’re feeling overwhelmed, ask a coworker for help. Later you can return the favor.


• Communicate. Speak up calmly and diplomatically if you have too much to handle. Your supervisor may not realize you’re overextended.


• Stay organized. Filing and clearing your desk and computer desktop may rank low on your priority list, but they can save you time in the long run and may prevent a crisis later.


• Avoid toxic coworkers. Try to ignore negativity and gossip in your workplace.


• Take breaks. A walk around the block or a few minutes of deep breathing can help clear your head.


• Set boundaries. Try not to bring work home with you. Don’t check your work e-mail or voice mail after hours.


• Savor success. Take a moment to celebrate your good work before moving on to the next project. Thank everyone who helped you.


• Plan a vacation. You’ll be rejuvenated and ready to work when you come back.


• Take advantage of employer resources and benefits. Your workplace may offer an Employee Assistance Program (EAP), discounts to gyms, or skill-building courses. Learn what’s available to you.


• Be healthy. Eat healthfully, get enough sleep, exercise regularly, and limit caffeine and alcohol. Try to keep your body and mind in shape to handle challenging.situations.

Getting Help

It’s important to find help for anxiety, stress, and related disorders. Find a therapist near you.

With treatment, most people find significant improvement. Several standard approaches have proved effective. Your health care professional will use one or a combination of these treatments:

Therapy
Medication
Complementary and alternative treatment

More information in:
https://www.adaa.org/managing-stress-anxiety-in-workplace/anxiety-disorders-in-workplace

Good luck!

There are a few options for dealing with this in the office. Most companies have an Employee Assistance Program with counselors available to talk. Some offices have a nurse or a quiet wellness room for you to rest and relax in during an attack or times where you need some quiet space. There are also personal sick days and/or leave time to make use of. If you are comfortable enough, you could also discuss the need for additional flexibility and/or work from home days with your supervisor. Hope this helps!

The ideas Daniela gave above are excellent. Managing your anxiety and depressive episodes can be a challenge so learning more about your triggers and how to manage those are key. Taking advantage of counseling and other options available through your employee benefits plan will be of great importance as well.

Another thing I would mention is getting your physician involved to specifically discuss the duties of your job and how those things might be affected by your medical condition. Family Medical Leave will not apply to you until you have been employed for at least 12 months (and meet other basic qualifications), but the Americans with Disabilities Act (ADA) does cover mental illness and mental related medical conditions. There may be accommodations your employer can provide to assist you in performing your duties, but you must first be clear on what your duties are.

Since you are still a job seeker, talk to your physician about the type of job you are interested in and the typical requirements of this type of job. You stated it was an entry level office job you were seeking, but didn't mention a specific field. Some fields are more high stress than others so you might consider avoiding jobs like that. As you begin to narrow your job search you should be able to work with your physician (either general practitioner or mental health provider) to determine what type of job is best for you and what, if any, accommodations you might require.