How to Stop Panic Attacks in Severe Burnout

I've had more panic attacks than I can count.

One email. One unexpected decision. One moment of feeling trapped, and suddenly I'm on the floor, shaking, gasping for air, convinced I'm dying.

If you've been there, you know the terror. If you're reading this because someone you care about is going through it, this is what they need you to understand.

Panic attacks in severe burnout aren't anxiety. They're your nervous system screaming that it's been depleted too long.

Here's what actually stops them.

The Real Cause of Panic Attacks in Burnout

Most people think panic attacks come out of nowhere. They don't.

Your nervous system has been running on stress hormones for months. Your cortisol is dysregulated. Your brain is in survival mode. Now even small triggers feel life-threatening.

Common triggers include work emails or Slack messages, phone calls or meeting reminders, unexpected decisions or requests, news alerts or social media, and financial stress. Your body can't differentiate anymore. It responds to everything the same way: fight, flight, or freeze.

That's not weakness. That's depletion.

Why Traditional Anxiety Advice Fails

Most panic attack advice tells you to breathe deeply, ground yourself, or challenge your thoughts.

That works for anxiety. It doesn't work for burnout.

Here's why: Burnout panic attacks aren't caused by irrational thoughts. They're caused by a depleted nervous system that's been pushed past its capacity. You can't think your way out of depletion. You can't breathe your way out of it either.

You have to remove what's causing it.

5 Ways to Stop Panic Attacks in Burnout

1. Remove the Triggers (This Is Non-Negotiable)

This is the most important step, and the one most people resist.

Silence your phone. Close your laptop. Stop checking email. Stop consuming news.

I know what you're thinking: "But I can't just disappear. I have responsibilities." You also can't function if you're having daily panic attacks. Your nervous system needs safety more than it needs productivity right now.

What this looks like: Turn off all notifications, set an auto-responder on email, delete news apps temporarily, ask someone you trust to handle urgent matters, and create physical distance from work devices.

This isn't forever. It's until your nervous system stabilizes.

For me, it took about two weeks of strict trigger avoidance before the attacks stopped.

2. Walk Multiple Times a Day

Walking regulates your nervous system in ways breathing exercises can't.

It signals to your body that you're moving away from danger. It burns off stress hormones. It gives your brain a break.

You don't need long walks. 10-15 minutes, several times a day. No phone. No podcasts. Just walking.

This is non-negotiable if you want the attacks to stop.

3. Breathe Deeply Several Times a Day

Deep breathing won't stop a panic attack in progress, but it prevents the next one.

Breathe in for 4 counts. Hold for 4. Out for 6. Do this 5-10 times, multiple times a day.

It activates your parasympathetic nervous system and tells your body it's safe to rest.

4. Talk to Someone Who Stays

Not the people who tell you to "stay strong" or "think positive."

Burnout cannot be cured by shifting your mindset. Someone who listens without fixing. Someone who stays even when you're not okay.

Talk about anything except the thing that's burning you out. Positive, light, human connection.

Your nervous system needs to remember what safety feels like.

5. Give It Time

This is the hardest part.

Panic attacks don't disappear overnight. But if you consistently remove triggers and protect your nervous system, they fade faster than you'd expect.

The timeline varies. Some people see improvement in weeks. Others take longer. That's okay.

Your body is healing. Let it.

What NOT to Do

Don't push through.

Panic attacks are your body's way of saying it can't do this anymore. Ignoring them makes them worse.

• Don't rely on medication alone. Medication can help, but it won't fix the depletion. You still need to remove the triggers.

• Don't isolate completely. You need human connection, just not the kind that demands performance.

• Don't consume content about burnout recovery all day. That's still cognitive load.

Your brain needs rest, not more information.

When to Seek Professional Help

Seek professional support if panic attacks persist despite removing triggers, you're having suicidal thoughts, you can't function in daily life, physical symptoms worsen (chest pain, dizziness, fainting), or you've been in severe burnout for more than 6 months.

Burnout at this level isn't something you should handle alone.

FAQ

How long do panic attacks last in burnout?

Individual panic attacks typically last 5-20 minutes, but in severe burnout they can occur multiple times a day. With consistent trigger removal and nervous system support, most people see significant improvement within 2-4 weeks.

Can you recover from burnout panic attacks without medication?

Yes, many people recover without medication by removing triggers and supporting their nervous system through rest, movement, and connection. However, medication can be helpful in severe cases. Consult a healthcare provider to determine what's right for you.

What's the difference between anxiety attacks and burnout panic attacks?

Anxiety attacks are often triggered by irrational fears. Burnout panic attacks are triggered by real depletion and nervous system dysregulation. Traditional anxiety techniques don't work because the root cause is physiological exhaustion, not distorted thinking.

Why do small things trigger panic attacks in burnout?

When your nervous system is depleted, your stress response becomes hypersensitive. Your body can't differentiate between major threats and minor stressors. A simple email feels as threatening as physical danger because your system has no capacity left to regulate.

How do I explain burnout and panic attacks to my family?

Tell them your nervous system is overloaded and needs time to recover. Explain that what feels small to them can trigger a physical response you can't control. Ask for patience and specific support: quiet time, reduced decisions, help with daily tasks.

Your nervous system doesn't need motivation. It needs safety.

If you're in severe burnout and don't know where you are on the recovery path, download my free framework: The 5 Stages of Burnout: Where Are You on the Path.

Need more burnout guidance?

If you're looking for practical steps beyond books, explore my Burnout SOS Handbook.

It's a clear, supportive guide with strategies to understand what's happening, survive the hardest days, and take steady steps toward recovery.

Burnout SOS Handbook - Practical steps to understand, survive, and recover from burnout

Burnout SOS Handbook - Practical steps to understand, survive, and recover from burnout

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