Tips to quickly reduce anxiety?

Hi everyone, work anxiety stricken again. I have been having panic attacks at my new job. I work in retail and can't really step away for a moment when panic strikes. I feel like the pressure to help customers quickly is what often causes these attacks. Typically, when I have anxiety I usually take deep breaths, go for a walk, call family, or do something relaxing, like take a hot bath. I got so bad today that I was visually trembling when I was handing a customer their purchase. I was just looking for some advice. Does anyone else deal with this and how do you cope? Thanks!

what is it about the job that stresses you out? is it because it's a new job or the customers? is the pressure coming from your boss to serve quickly?

I wonder if it's the right job for you, and wonder if you could find somewhere which will make you feel calmer.

Hi Hopeful,

Instead of taking quick breath, try to ask yourself a question if you can in the moment the panic is about to begin. I know that once it's in full swing, it may not be possible to reason with yourself, but if you can catch it early enough... The question you want to ask is, "What is exactly upsetting me right now?" There could be 2 types of answers that your mind may serve you:

1. It may struggle with an answer because technically there isn't anything in particular that should be upsetting you, so that in and of itself is likely to diffuse the tension.

2. It may give you the answer such as, "There are all these customers, and I'm afraid I won't be able to keep up and provide good service". In this case, you can follow up with a question, "Do I have control over it?' Obviously, you don't have control over the number of customers, so whatever you don't have control over, try to let go. Whatever you do have control over (you providing good service), you can say "I'll do the best that I can, and the rest I don't have control over, so I'm just going to let it go"

It may or may not work, because I've learned that everyone's anxiety and panic is unique in a way, so what works for one person may not for another.

Good luck and happy holidays!

Thanks for the recommendations I seem to get really anxious at jobs, regardless of the job and how long I have been there. I have looked for what I feel may be lower stress jobs, but my anxiety seems to make anything stressful. I have to work, so I am going to have to learn to cope.

i'm so sorry you're experiencing this. It's definitely rough for those of us who experience anxiety in something non-negotiable like a job. I've been using the 5-4-3-2-1 method lately. Here's a description:

Name five things you can see in the room with you.
Name four things you can feel.
Name three things you can hear right now.
Name two things you can smell, taste or imagine right now
Name one good thing about yourself.

I switch these around depending on how I feel or just do one or two if I don't have much time. It's a good grounding technique that you may want to try out! I hope that others have good ideas and we're able to get a handle on this.

Excellent idea. The only thing I can add to that is to have a small object in your pocket that you can touch that can ground you.