Having an anxiety attack at work? Discover 5 simple ways to self-soothe and calm your mind, with grounding techniques and gentle self-care strategies. Create a self-soothe kit to be prepared at work when an anxiety attack hits.

Causes of Workplace Anxiety: Self-soothe in the office

Many of us experience workplace anxiety, and when you’re in the early stages of burnout, anxiety can fuel the fire and create a feedback loop that makes your burnout and your anxiety worse.

– Perhaps it’s sharing an office with a stressful co-worker who requires a lot of emotional energy
– Perhaps it’s unrealistic deadlines for work that you feel ill-equipped to complete
– Perhaps it’s a boss who passes on unsafe and stressful energy that has you constantly on edge
– Perhaps it’s gossip among your co-workers that leaves you feeling unsafe
– Perhaps you have a family crisis that keeps reaching out for your attention in the middle of your work day

Anxiety attacks can feel overwhelming, like you’re caught in a whirlwind of racing thoughts, tightness in your chest, and an inability to breathe. In those moments, it can feel really scary and impossible to find peace. But there are simple, grounding techniques you can use to calm your body and mind when you need it most. You can prepare yourself a small “anxiety kit” to keep in your desk which will mentally prepare you and help you to be ready for when the anxiety attack shows up unannounced.

Here are five ways to self-soothe at work during an anxiety attack:

1. Self-Soothe by Focusing on Your Breathing

When anxiety tightens its grip, breathing often becomes shallow and fast. Try slowing your breath down by counting to four as you inhale, holding for four, and exhaling for four. This technique, called box breathing, can help signal to your body that it’s safe to relax.

For your Anxiety Attack Self-Soothe Kit: Draw a picture of a box that says “breathe” to remind you to take a moment to slow down your nervous system threat activation.

2. Reduce Anxiety by Grounding Yourself in the Present

Engage your senses to reconnect with the present moment. Try the 5-4-3-2-1 technique: Name five things you can see, four things you can touch, three things you can hear, two things you can smell, and one thing you can taste. This can help pull you out of the anxiety spiral and into the here and now.

Reddit users discuss using sensory interventions to aid in grounding techniques. These may include running your hands under cold water, using aromatherapy products like lip balm, and keeping sour candies at your desk. These items serve as distractions that can help bring you to a new state of awareness.

For your Anxiety Attack Self-Soothe Kit: add sour candies and scented lip balm or hand cream

3. Use Gentle Self-Talk to Self-Soothe

An anxiety attack loves to fuel itself with negative thoughts. You know your brain lies to you all the time, right?! You can counteract this vicious intruder by speaking kindly to yourself. Say phrases like, “This will pass,” “I’m okay right now,” or “I am safe.” Reminding yourself that this moment is temporary can help ease the intensity.

To soothe at work, try writing a gratitude list on a scrap paper on your desk, or all the good things that have happened so far in the day. This small act of self-compassion can retrain your brain to focus on what is positive instead of entrenching your neural pathways into damaging ruts.

For your Anxiety Attack Self-Soothe Kit: add a pen and cute note paper to write kind notes and gratitude to yourself

4. Engage in a Calming Activity

Sometimes, engaging in a small, calming activity can distract your mind and calm your nerves. Whether it’s holding a warm cup of tea, taking a short walk or trip up the stairwell for a 5-minute activity break, or listening to soft music, these little rituals can bring comfort during a storm of anxiety.

For your Anxiety Attack Self-Soothe Kit: add a variety of tea bags

5. Do Progressive Muscle Relaxation

Tense and release each muscle group in your body, starting from your toes and moving up to your head. This helps release physical tension that often accompanies anxiety. By consciously relaxing your muscles, you’re sending a message to your body that it’s time to relax.

For your Anxiety Attack Self-Soothe Kit: add a stress ball to remind yourself to practice meditative progressive muscle relaxation.

Print off this page and create your own Anxiety Attack Self-Soothe tool kit.

If you’re feeling overwhelmed by anxiety, remember that support is available and there are tools to help you. Create a self-soothing anxiety attack toolkit and practice these techniques. Keep in mind that seeking help from a therapist is always an option if you need additional support.