Empowering Your Work-Life: Requesting Accommodations for Anxiety and Panic Attacks

Over the past month, I have been exploring different solutions to help with anxiety and panic attacks in the workplace. I covered breathing techniques, mindfulness, and grounding techniques, and how to build an anxiety-busting tribe…but what if those solutions are not enough to help you gain traction in your workplace performance? What if you need more?

Rather than jumping ship when the anxiety becomes unbearable, as many trauma survivors do, I recommend asking for what you need. Shocking…I know. How many of you immediately said… “I could never do that”? It seems overwhelming to an already-taxed nervous system, doesn’t it? “If I asked for help, they would think I’m weak, couldn’t do my job, or there is something wrong with me.”

Sometimes, feeling “needy” can be triggering for trauma survivors. If you are like me, you heard the accusation… “You’re so needy,” many times. Of course, we were needy…we were children. The accusation was really on our caretakers for seeing that we were needy and NOT meeting our needs. I digress.

Mindset Reset

I want to spend a moment or two reframing some common thought errors that trauma survivors have when it comes to having needs.

You are allowed to have needs. Of course, you have needs…we all have needs….AND you are allowed to have them, too.

Your needs can be unique to you. We all have different needs based on our temperament, background, experiences, and how we are wired…that is NORMAL.

You are allowed to ask for what you need. Poof!!! Mind blown for many people. I know, right?

Your company hired you to do a job, so it is in their best interest to give you what you need to succeed. I want you to go back and read that again. It costs companies a lot of money to recruit, hire, onboard, and train new employees, so it is in their best interest (and yours) to give you what you need to help them be successful.

Asking for what you need is a sign of empowerment…and empowerment is a sign of healing. One of the first milestones of the trauma-healing journey is the empowerment of the survivor. Having voice and choice gives you back the power you lost through the traumatic experience.

Workplace accommodations are adjustments or modifications made by employers to enable employees with disabilities, including mental health conditions like anxiety and panic disorders, to perform their job duties effectively and participate fully in the workplace.

These accommodations are mandated by laws such as the Americans with Disabilities Act (ADA) in the United States and similar legislation in other countries. The goal of workplace accommodations is to create an inclusive and supportive work environment for all employees.

While workplace accommodation policies are not consistent globally, it is in your best interest to investigate what is available to you.

Here are some common types of workplace accommodations that can be requested to help individuals with anxiety and panic attacks:

1. Flexible Work Hours: Allow for flexible start and end times or the option to work remotely when necessary. This can help employees manage their anxiety by reducing commute-related stress or accommodating specific needs related to their condition.
2. Modified Workstations: Provide ergonomic furniture, adjustable desks, noise-canceling headphones, or other equipment to create a more comfortable and anxiety-reducing workspace.
3. Reduced Workload: Adjust the employee’s workload by modifying deadlines, reallocating tasks, or providing temporary relief from non-essential responsibilities during particularly challenging periods.
4. Breaks and Time-Outs: Allow employees to take short breaks or “time-out” periods when needed to practice relaxation techniques, engage in deep breathing exercises, or address panic attack symptoms.
5. Quiet or Safe Spaces: Designate a quiet or safe space within the workplace where employees can retreat to when they are experiencing heightened anxiety or panic symptoms.
6. Supportive Supervision: Provide clear and consistent communication from supervisors and managers, including regular check-ins and feedback sessions to ensure employees feel supported.
7. Job Restructuring: Modify job tasks or responsibilities to better align with the employee’s strengths and reduce anxiety-triggering aspects of their role.
8. Flexible Leave Policies: Implement flexible leave policies, including the option for unpaid leave or a reduced work schedule for employees who require extended time off to manage their condition.
9. Employee Assistance Programs (EAPs): Promote the use of EAPs, which often provide counseling and mental health services to employees at no cost or at a reduced fee.
10. Training and Awareness: Conduct training sessions to educate colleagues and supervisors about anxiety and panic disorders, reducing stigma, and fostering a more supportive and understanding work environment.

When requesting workplace accommodations for anxiety and panic attacks, it’s essential to follow these steps:

1. Documentation: Provide documentation from a qualified healthcare professional that outlines your condition, its impact on your work, and the recommended accommodations.
2. Request in Writing: Submit a formal, written request for accommodations to your employer or human resources department, including the specific accommodations you are requesting.
3. Engage in Dialogue: Be prepared to engage in a constructive dialogue with your employer to discuss your needs and explore potential accommodations.
4. Follow Company Procedures: Adhere to your company’s procedures for requesting accommodations, as they may have specific guidelines or forms to complete.
5. Advocate for Yourself: Be proactive in advocating for your needs while also being flexible and open to finding solutions that work for both you and your employer.

Workplace accommodations can significantly improve the work experience for individuals with anxiety and panic disorders, enabling them to thrive in their roles and contribute effectively to their organizations.

In many countries, employers are legally obligated to provide reasonable accommodations, and creating a supportive workplace benefits everyone by fostering a diverse and inclusive environment.

An Invitation

If you are a trauma survivor looking for an online community of other survivors focusing on their careers, I invite you to join The Resilient Career Academy™ Community. (RCA Community)

The RCA Community is a FREE group dedicated to helping/supporting trauma survivors working to overcome the legacy effects of trauma on their careers.

The benefits to you are:

• Community — The community provides support, encouragement, the ability to share frustrations and get feedback from people who understand the struggle
• Workplace/Career Resources — The group provides tools, resources, and templates to help you with your career journey
• Available Coaching Support — The community is supported by trained and certified trauma recovery coaches who are available for individual sessions
• Learning — You will have access to various trauma/workplace-related online courses developed by our coaches to help you in your journey
• Workshops/Webinars — You will have access to practical workshops/webinars targeted to help you in the workplace to grow your career

If you are interested in joining us, click here: https://resilientcareeracademy.myflodesk.com/community

As always, you do not have to walk this journey alone. Contact me to schedule your free discovery call.

Trigger Tracker Template — This is a FREE resource to help you keep track of the triggers in your workplace and to plan the coping strategies you will use to get through the experience.

Get on the waiting list for The Resilient Career Academy™. You won’t want to miss it.

If you want to stay informed on the programs, tools, and training I offer, sign up for my mailing list.

You can also visit my website for more information on courses and other freebies I offer at: https://www.cyndibennettconsulting.com.

Photo by Annie Spratt on Unsplash