When panic hits

Think of the acronym STILL to remember these helpful tips from psychotherapist and life coach Dr Perpetua Neo.

Say, “I’m having a panic attack and it’s going to be OK,” to reassure yourself that nothing dangerous is happening, and that the feeling will pass.

Tackle each negative thought (like, ‘I can’t do this,’ or ‘I’m going to get fired.’) with the instruction ‘stop’ to prevent the panic from spiralling.

Interact with your surroundings (touch a wall or open a window) to help bring the focus back to your body and out of your head.

Listen to your breathing and take a deep breath through your nose, hold for the count of three and exhale slowly through your mouth. Repeat, until your breathing becomes more even.

Leave the office when the panic subsides and take a short walk outside to recalibrate your system. You’ve released a lot of adrenaline, so take it easy for the rest of the day.