A panic attack in case of burnout is very common. We almost daily meet people who have to deal with this. We often see people who have multiple panic attacks a day. Reason for us to provide more information about this. Through this article we would like to show you what causes anxiety and panic attacks and what you can do about it. (and put your mind at ease)
More and more people are experiencing stress for whatever reason. Through hustle and bustle, fatigue, going over your limits, your stress system is working and chances are that you will become more and more vigilant…. There must be an annoying colleague lurking around to hand over some more work to you, clients are asking more and more and want answers faster and faster, you feel the hustle and bustle is getting bigger and the feeling that you have ‘everything’ under control is getting smaller and smaller. Because of all this tension your body is on edge, something only has to happen and you just panic: HELP!
Can we help you?
Leave us your information and one of our coaches will contact you.
Fear and panic
A lot of people suffer from fear. Did you know that 1 in 5 people experience this every day? Fear can control your life enormously, fear can slowly creep into your life and eventually lead to multiple panic attacks every day. Stupid! Fear is actually meant as a natural survival mechanism that saves your life. There is danger, our bodies get a signal that it is time to fight or flee. We manage to react immediately with the help of the hormones cortisol and adrenaline.
Luckily we don’t get into so many acute threatening situations these days, unfortunately we do know threatening situations that last for a long time (job insecurity, 24/7 availability, etc.) and you are not considered as a realistic threat to yourself. It can even get so bad that you get fear or panic for situations you once were not afraid of at all.
As a result, anxiety and panic attacks are becoming more common (in the Netherlands almost 4% of people have had a panic attack before). If you haven’t experienced it yourself, then you certainly know a colleague who suffers from fear or panic.
The onset of a panic attack
A very important cause of an attack is stress. The pressure of daily life causes a continuous stress reaction. A stress reaction that was traditionally meant to help us escape from danger with all your heart. We hardly notice this anymore because of all the small factors that have come to dominate our lives such as your mobile phone, a family, traffic jams, work pressure, a lack of self-control, illness, etc.
Known causes of a panic attack:
- Suddenly you’re scared, you don’t know what to do anymore. You’re nailed to the ground.
- Thinking that a situation is worse than it actually is. The environment would call this exaggeration. But you feel differently
- The direct consequences of a stress reaction (palpitations, muscle tension, sweating) that trigger the fear of becoming very ill, or even dying.
- Fatigue
- Previous panic attacks and feelings similar

What’s a panic attack?
Tension in the body can be so high that you get the feeling that your body or your mind can no longer cope. When this feeling takes control of your thinking, you have a panic attack. You have lost control and are at the mercy of stress hormones such as cortisol and adrenaline. You don’t want to think logically anymore. All you want to do is run away, hide yourself or seek help from someone close to you.
So a panic attack is a fierce flurry of fear, where you quickly feel weird and anxious and that feeling continues to intensify. After a panic attack you are usually exhausted. In a panic attack, you often feel the fear or strange feelings coming, especially after the first time, a bit like a tsunami on its way to you. In many cases you will then start thinking like “oh no, not again, not here, not now, what will everyone think?”
Symptoms of panic attack
Panic attacks are accompanied by excessive sweating, shortness of breath, chest pressure, heart palpitations, nausea, dizziness, muscle tension, fear of fainting, many thoughts going through your head, etc. Because some symptoms resemble a heart attack, many people are afraid that their heart is affected. Doctors regularly get people with heart problems while there are no physical signs.
Because the body is in a ‘top sports state’ for a few minutes, up to a few hours, one often feels tired and extinguished after a panic attack. Often you don’t know how to choose between fighting and fleeing. You’d prefer to run outside, but you can’t do that in the middle of a shop or a party. Then an unbelievable amount of energy is delivered to stay calm and let the outside world know nothing. And during a burnout there is so little energy!
How do you recognize a panic attack?
If you are ambushed by an intense, excessive sense of anxiety, which peaks in a few minutes, there is a panic attack. Such an attack feels very physical.
Complaints that often occur at times when fear prevails:
- heart palpitations, sweating, chills, dizziness, tremors
- rapid breathing
- shortness of breath, an annoying feeling in the chest
- tingling or numbness in hands and/or feet
- dry mouth, nausea, stomach ache, vomiting or diarrhoea
- headaches, redness, feeling of getting away
- Confusion: Not good anymore who or where you are.
- the feeling that you’re losing control of yourself, going crazy or dying
When the panic starts, reasonable thinking stops. Be aware that you can’t think clearly. Experiencing that someone is supportive is often quite reassuring.

Are panic attacks re-occurring?
In a fear/panic attack, it is important to know that the attack is self-limiting. Either it’s self-limiting, the fear will always subside. Our body is simply not able to be in the highest state of readiness for long.
Research shows that breathing one’s own exhaled air has no added value compared to a calm approach with careful attention.
A panic attack will often be difficult to understand by someone who does not have these fears. To get rid of panic attacks permanently, it is useful to understand how fear works.
Causes of a panic attack (stress)
Anyone can have a panic attack, but there is evidence of hereditary predisposition. Also, insecure people are more likely to have anxiety and panic attacks than confident people. In addition, factors such as fear of failure, setting the bar high for yourself, high standards and values, an unpleasant private situation and various stress factors play a major role in having panic attacks.
Fear is one of the four basic emotions we have as human beings: we can be afraid, angry, sad or happy. Very normal, very healthy and also necessary. Without fear, we quickly end up in a bad way. On the highway we brake on time, thanks to fear. It is our survival instinct that allows us to react quickly and well when we signal danger. Fear is almost always caused by what we think and not by what really happens. When you think of danger, your body reacts as if you are already in real danger.
In addition, fear is an emotion that we least readily accept. You don’t have to be afraid… You resist it… but resisting a feeling makes the feeling stronger. More tension… more thoughts… Don’t be like that, you don’t have to worry so much… it doesn’t help. What does help is acknowledging the fear, support, understanding.
It could even be that the fear of having a panic attack causes a panic attack. Then you really are in a vicious circle and it is often difficult to get out of it without help (otherwise you would have done it already).
Panic attacks are getting worse
It’s quite understandable that the body reacts to a signal that has caused panic in the past. Think about the time you burned yourself over a fire. From that moment on, most people have a certain awe of fire and they keep their distance. Every fire you see evokes the memory of the pain and the body avoids it. In the case of a fire, a sensible decision has been made and its cause and effect are clear.
But in case of panic, that’s often not the case. An event that evokes fear is linked to something innocent, something that has nothing to do with it. An example: suppose you have a panic attack because you are very tired, you have lived under great pressure for a long time and you hear that you are not yet allowed to go on holiday. If at that moment there happens to be a brass band playing, then playing the band can be linked to the fear. The fanfare is then seen as the cause of the panic attack. And the result is that someone no longer goes to an event where a fanfare is playing.

The fear of a panic attack
And fear grows, so also events where other music is played become unsafe, for example music in a supermarket, a classical concert or a musical. And if the music becomes frightening there, then also places where there is a lot of noise can become ‘scary’ and cause panic.
The explanation is that it is in every human being to avoid things you fear. After all, fear is often justified. When you meet a tiger in a jungle, it is good to be afraid. It sets you in motion and takes care of it before you come looking for a safe haven. But in this case it is neither right nor logical. There is a coincidental relationship between panic and a brass band!
Why a panic attack in case of burnout?
In case of burnout, the hormonal system is completely disturbed due to prolonged overburdening and the intervention of the body as a result. Your stress level is already so high that the last step to a panic attack is taken. A panic attack with burnout is therefore not strange.
Even after a burnout, people can still suffer from a panic attack. Life after a burnout has to be coloured in a different way in order not to have the same stress reaction every time. We have previously written an article for this that you can find here: life after a burnout
The relationship between panic and burnout
Burnout and panic that doesn’t seem to be connected at first. Nevertheless, in practice we often come across people who do. And what is the cause and effect? A burnout makes it more difficult to control your emotions, so a panic attack is quicker. On the other hand, the fatigue that precedes the burnout also makes you susceptible to panic. Sometimes the first panic attack is the start of the burnout. And often the person who has the panic attack finds it very unpleasant and there is a lot of shame.
So it is important to tell a bit more about how a panic attack occurs and what you can do about it. Because it is certainly possible to do something.
Loss of control in case of panic attacks
Many panic attacks are caused by a loss of control. Especially in the case of burnout, in which the body reacts rather strangely because of all the stress hormones, there is a rapid loss of control. You don’t understand why your body reacts this way and you want to get rid of it as soon as possible. However, the frustration causes extra stress and loss of control.
Panic attacks are sometimes part of a burnout and pass after the burnout has recovered. A burnout often manifests itself on the weakest part of the body. For some it is the back, for others the stomach and for others it expresses itself in panic attacks. Usually panic attacks are partly hereditary, although this does not have to be the case.
In order to minimize loss of control, it is a good idea to start describing yourself, or together with a coach, the points you want to keep control over. This will help you because you will be able to deal with your panic attacks in a pro-active way, instead of that annoying feeling that a panic attack just comes on without you having any control over it.
Shame for a panic attack
Another important one we often hear. In a burnout, shame always plays an important role. We sometimes come across people who at the beginning of every morning go out on time so as not to let the neighbours know that they are not at work. People are often ashamed to panic. Nobody wants to be seen as weak and especially when you realise that your fear is not logical, it is difficult to make it clear. This also creates stress, which increases the chance of a panic attack.
You’re never your panic attack!
Remember, you’re not your panic attack. Although it takes away a lot of fun in your life, turns your daily life upside down and hinders you a lot, it is always something inside you. So it’s not you! Compare it to losing a leg: When your leg is amputated, it hampers your daily life considerably, but you are still human with beautiful and less beautiful qualities.
Panic attacks keep coming back
What doesn’t work is thinking that it will go away on its own, at least once you’re in the vicious circle. You’ll have to start changing things in your life, otherwise you’ll get stuck in fear. People feel unhappy when they don’t have a free choice. How annoying it is to have to say no to an outing because you are afraid you will have a panic attack if there is loud music or a lot of noise.
You have to watch the soccer game on TV, because in a stadium it can just go wrong. Or not dare to go out with friends for a day because there are probably shops where music is played all the time.

Helping someone with a panic attack
Can you help as a colleague or manager, friend or partner?
This is how you come to the aid of a colleague who is having a fear/panic attack:
- Always make sure you’re safe.
- Recognize the fear of your colleague, he’s there… even if it’s unrealistic and exaggerated. Indicate that you see that your colleague is anxious.
- Call 112 if your colleague loses consciousness, in case of severe tightness or chest pain.
- Let your colleague breathe quietly, 3 seconds in, 6 seconds out. The too fast breathing can also be slowed down by keeping one nostril closed and breathing through the other nostril or by breathing through almost closed lips. A slow, deep abdominal breathing is also a good breathing technique to control too fast breathing.
- Distract your colleague, talk about something other than physical sensations helps, look outside, have knee bends, count backwards from 100 to 1 (causes your colleague to be engaged in something other than fear).
- Go for a walk with your colleague. Walking is the best way to control fear.
After a panic attack
Your colleague has calmed down by now and will feel very tired. Such an attack is intense, takes a lot of energy and recovery is certainly in order.
- Make sure that your colleague does not avoid the place or a moment when fear or panic started. If it happens again, it is important to know what the golden rule is: never leave a situation before the fear has subsided…
- Offer a listening ear.
- An important question is why certain situations create tensions, perhaps your colleague is not even aware of this. Ask the question, but don’t force yourself. What does your colleague need?
Eight reminders during a panic attack
For people having panic attacks as well as bystanders:
- The feelings are normal physical reactions.
- They’re not dangerous.
- Don’t add scary thoughts (I’m dying, you see my heart is failing).
- Describe what happens (I am tense and my body reacts to it with palpitations).
- Wait until the fear subsides and goes away.
- Notice when the fear subsides.
- Think about what you can do now (think differently, breathe calmly etc.).
- Take the first step (bend your knee, breathe through 1 nostril, etc.).
Get rid of panic attacks
In case of burnout, it is often ‘simply’ a matter of recovering. If a burnout is not the cause of panic attacks, there is usually not one solution, but the solution must be found in a holistic approach that leads to a more balanced life. Usually the solution is found in good breathing or in surviving a panic attack. The critical question you can ask here is whether better breathing will prevent panic attacks, when the wrong breathing is a consequence of stress (which is often the case) Wouldn’t it be better to lead a less stressful life?
Dealing with panic attacks is often a lengthy process that requires patience and perseverance. Like a fear of mice, it doesn’t help to just jump in and accept the fear. To be honest, you don’t just jump between mice if that’s what you’re afraid of. It often takes a little push to do just the things you don’t like the most. Because that is the way to overcome fear.
You can only convince yourself that you don’t have to be afraid if you confront your fear. You do this step by step. So to take the example of the brass band again: Together to a performance of a brass band when you are well rested, the pressure of your shoulders is over, the stress is over and you are back in life in a different way. Then you can have a different experience and convince yourself that panic and fanfare are not related.

Training and coaching
Milltain provides training and coaching for private individuals and organisations. Our team consists of 35 coaches and trainers who have now helped thousands of people struggling with stress and burnouts.
Milltain for private individuals:
Are you stuck in life because of stress or a burnout? We developed an effective online programme that is fully focused on the complete recovery from a burnout. More than 2000 people have successfully completed this training!
Movement and nature play prominent roles in this training. Recovery is a process that contains peaks and troughs, and that’s something we know all about. Our highly experienced coaches provide you with active support.
Learn more: Stress and burnout coaching
Conquer burnout and stress
Reducing stress and recovering from burnout can be quite the challenge. With the help of our professional coaches, we are convinced that a full recovery is within reach. Our years of experience has taught us what stepping stones will help you reach your goal more effectively and how to make sure the changes you make will be of help to you for the rest of your life. Let’s turn your burnout or stress into your best life ever.
Please check out our 3-step process:
Perfect work you have done, this site is really cool with great information.
I think other web-site proprietors should take this website as an model, very clean and fantastic user genial style and design, let alone the content. You’re an expert in this topic!
There is noticeably a bundle to know about this. I assume you made certain nice points in features also.
Dead pent content, thank you for selective information. “Life is God’s novel. Let him write it.” by Isaac Bashevis Singer.
Have you ever thought about adding a little bit more than just your articles? I mean, what you say is valuable and everything. But just imagine if you added some great graphics or videos to give your posts more, “pop”! Your content is excellent but with images and video clips, this site could definitely be one of the most beneficial in its niche. Fantastic blog!
What’s Happening i am new to this, I stumbled upon this I have found It positively useful and it has helped me out loads. I hope to contribute & aid other users like its helped me. Good job.
Wonderful web site. Plenty of useful information here. I am sending it to some friends ans also sharing in delicious. And naturally, thanks for your effort!
You got a very fantastic website, Glad I discovered it through yahoo.
I actually wanted to write a note in order to appreciate you for all of the wonderful facts you are showing on this site. My particularly long internet lookup has now been compensated with really good knowledge to exchange with my great friends. I would repeat that most of us site visitors are undoubtedly fortunate to dwell in a very good network with many lovely professionals with very helpful principles. I feel very much blessed to have come across your web page and look forward to some more cool minutes reading here. Thanks a lot again for everything.
I have not checked in here for some time as I thought it was getting boring, but the last few posts are good quality so I guess I will add you back to my daily bloglist. You deserve it my friend 🙂
I have learn some excellent stuff here. Certainly value bookmarking for revisiting. I surprise how so much attempt you put to make the sort of fantastic informative site.
Thanks on your marvelous posting! I seriously enjoyed reading it, you can be a great author.I will always bookmark your blog and will come back at some point. I want to encourage one to continue your great job, have a nice morning!
I reckon something truly special in this website.
Outstanding post, you have pointed out some good points, I as well think this s a very wonderful website.
I got what you intend, thanks for posting.Woh I am thankful to find this website through google. “Don’t be afraid of opposition. Remember, a kite rises against not with the wind.” by Hamilton Mabie.
Saved as a favorite, I really like your blog!
This actually answered my problem, thank you!
Hey very cool blog!! Man .. Excellent .. Amazing .. I will bookmark your blog and take the feeds also…I’m happy to find numerous useful information here in the post, we need develop more techniques in this regard, thanks for sharing. . . . . .
I think this is one of the so much vital information for
me. And i’m satisfied reading your article. However want to commentary on few common issues, The site taste is ideal, the articles is in point of fact great :
D. Good activity, cheers
Greetings from Los angeles! I’m bored at work so I decided to browse your website on my iphone during lunch break. I enjoy the knowledge you provide here and can’t wait to take a look when I get home. I’m shocked at how fast your blog loaded on my cell phone .. I’m not even using WIFI, just 3G .. Anyhow, good blog!
Whats Going down i am new to this, I stumbled upon this I’ve found It absolutely useful and it has helped me out loads. I hope to give a contribution & assist other customers like its aided me. Good job.
You made some good points there. I looked on the internet for the issue and found most persons will agree with your blog.
Great wordpress blog here.. It’s hard to find quality writing like yours these days. I really appreciate people like you! take care
Oh my goodness! an incredible article dude. Thanks Nevertheless I am experiencing problem with ur rss . Don’t know why Unable to subscribe to it. Is there anybody getting similar rss drawback? Anyone who is aware of kindly respond. Thnkx
Hey, you used to write excellent, but the last few posts have been kinda boringK I miss your tremendous writings. Past few posts are just a bit out of track! come on!
I consider something really interesting about your web site so I saved to favorites.
I enjoy your writing style truly loving this internet site.
You need to take part in a contest for one of
the finest blogs on the web. I will recommend this site!
I’m truly enjoying the design and layout of your blog. It’s a very easy on the eyes which makes
it much more enjoyable for me to come here and visit more often. Did you hire out a designer to create your theme?
Excellent work!
Only wanna state that this is invaluable, Thanks for taking your time to write this.
Can I simply just say what a comfort to find someone
who genuinely understands what they are discussing on the internet.
You certainly know how to bring a problem to light and make it important.
A lot more people must look at this and understand this side of the story.
It’s surprising you are not more popular because you definitely possess the gift.
This post presents clear idea in support of the new people
of blogging, that genuinely how to do blogging.
Appreciate the recommendation. Will try it out.
Wow, incredible blog layout! How long have you been blogging for?
you made blogging look easy. The overall look of your website is great,
let alone the content!
If you are going for finest contents like me, just pay a visit
this site every day for the reason that it provides
quality contents, thanks
What’s up, yes this article is in fact pleasant
and I have learned lot of things from it concerning blogging.
thanks.
This piece of writing provides clear idea in favor of the new viewers of
blogging, that genuinely how to do blogging and site-building.
Perfect piece of work you have done, this website is really cool with fantastic info .
I don’t commonly comment but I gotta state regards for the post on this special one : D.
It’s nearly impossible to find experienced people on this subject, however, you seem
like you know what you’re talking about! Thanks
It’s appropriate time to make some plans for the future
and it is time to be happy. I’ve read this post and if
I could I want to suggest you few interesting things or advice.
Maybe you can write next articles referring to this article.
I wish to read even more things about it!
Fantastic site you have here but I was wanting to know if you knew of any message boards that cover the same
topics discussed in this article? I’d really love to be a
part of group where I can get opinions from other knowledgeable people that share
the same interest. If you have any recommendations,
please let me know. Appreciate it!
Everything is very open with a very clear explanation of
the challenges. It was really informative. Your website is useful.
Thank you for sharing!
Great beat ! I would like to apprentice while you amend your web site, how
could i subscribe for a blog site? The account aided me a acceptable deal.
I had been a little bit acquainted of this your broadcast provided bright clear concept
I delight in, lead to I found just what I was having a look
for. You’ve ended my 4 day lengthy hunt!
God Bless you man. Have a great day. Bye
Great post. I used to be checking constantly this weblog and I’m inspired!
Extremely helpful info specifically the closing section :
) I handle such info much. I used to be looking for this
particular info for a very lengthy time. Thanks and good
luck.
After going over a number of the blog articles on your web page, I truly like your technique of writing a blog.
I saved it to my bookmark webpage list and will be checking back in the near future.
Take a look at my website too and let me know what you
think.
Greetings from Colorado! I’m bored at work so I decided to browse
your website on my iphone during lunch break. I enjoy
the info you provide here and can’t wait to take
a look when I get home. I’m surprised at how quick your blog loaded on my cell phone ..
I’m not even using WIFI, just 3G .. Anyways, amazing blog!
Hi there, just wanted to mention, I liked this blog post.
It was helpful. Keep on posting!
Tremendous issues here. I’m very satisfied to look your article.
Thank you so much and I am having a look ahead to contact you.
Will you kindly drop me a e-mail?
Hi i am kavin, its my first occasion to commenting anywhere, when i read this post i thought i could also
create comment due to this good piece of writing.
I like the helpful information you provide to your articles.
I will bookmark your blog and take a look at once more right
here regularly. I am quite certain I will learn a lot of new stuff right here!
Best of luck for the next!
It’s very trouble-free to find out any matter on web as compared to books, as I found this post at this web site.
Excellent post. I was checking continuously this blog and I am impressed!
Extremely helpful information specifically the last part :
) I care for such information much. I was
looking for this certain info for a long time. Thank you
and good luck.
Thankfulness to my father who shared with me on the topic of
this weblog, this webpage is genuinely remarkable.
Thanks for finally writing about > Panic attack during stress and burnout:
the fight against panic attacks < Loved it!
I’m gone to convey my little brother, that he should also go to
see this blog on regular basis to obtain updated from most recent gossip.
I think everything composed was actually very logical.
But, what about this? what if you were to create a awesome title?
I am not saying your content isn’t good., however what if you
added a post title that grabbed folk’s attention? I mean Panic attack during stress and burnout:
the fight against panic attacks is kinda plain. You could
look at Yahoo’s front page and watch how they create
news titles to get people interested. You might add a related video or a related
picture or two to grab people excited about what you’ve got to say.
In my opinion, it could bring your website a little bit
more interesting.
Attractive part of content. I just stumbled upon your web site and in accession capital to claim that I acquire in fact loved account your blog
posts. Anyway I’ll be subscribing on your feeds and even I achievement you get admission to constantly
fast.
In contrast to individual loans, this cash advance was made for instant assistance in case of unexpected expenditures.
I could not refrain from commenting. Exceptionally well written!
Link exchange is nothing else but it is simply placing the other person’s web
site link on your page at proper place and
other person will also do same in favor of you.
Wonderful post but I was wanting to know if you could write
a litte more on this subject? I’d be very thankful if you could elaborate a little bit more.
Thank you!
I am sure this post has touched all the internet viewers,
its really really fastidious piece of writing on building up new webpage.
Excellent blog here! Also your site loads up fast! What web host are you using?
Can I get your affiliate link to your host? I wish my web site loaded up
as fast as yours lol
After exploring a handful of the articles on your blog, I seriously appreciate your way of writing a blog.
I saved as a favorite it to my bookmark webpage list and will be checking back in the
near future. Take a look at my web site too and tell me what you think.
Heya this is somewhat of off topic but I was wondering if blogs
use WYSIWYG editors or if you have to manually code with
HTML. I’m starting a blog soon but have no coding know-how so I wanted to get advice from
someone with experience. Any help would be enormously appreciated!
I just could not leave your site before suggesting that I actually loved the standard information a person provide to your visitors? Is gonna be again incessantly in order to inspect new posts
I visited many web pages but the audio quality for audio songs present at
this site is really excellent.
A person necessarily assist to make critically posts I might state. That is the first time I frequented your website page and thus far? I surprised with the analysis you made to make this actual post amazing. Wonderful process!
I discovered your blog site on google and test a number of of your early posts. Proceed to maintain up the very good operate. I simply further up your RSS feed to my MSN Information Reader. Searching for ahead to studying more from you afterward!…
May I just say what a comfort to find somebody that genuinely understands what they are talking about on the web. You certainly understand how to bring an issue to light and make it important. More and more people ought to look at this and understand this side of the story. I can’t believe you’re not more popular because you most certainly possess the gift.|
Your style is so unique in comparison to other people I have read
stuff from. Thank you for posting when you have the opportunity,
Guess I’ll just book mark this page.
Having read this I thought it was very informative. I appreciate you taking the time and effort to put this article together. I once again find myself spending way to much time both reading and commenting. But so what, it was still worth it!
If you desire to grow your knowledge only keep visiting this site and be updated with the hottest
information posted here.
When I initially commented I clicked the “Notify me when new comments are added” checkbox and now each time a comment is added I get
four e-mails with the same comment. Is there any way you can remove me from that service?
Bless you!
Good write-up. I absolutely appreciate this website. Keep writing!
I have been surfing online more than 2 hours today,
yet I never found any interesting article like yours.
It is pretty worth enough for me. Personally, if all site
owners and bloggers made good content as you did, the web
will be much more useful than ever before.
I just couldn’t go away your site before suggesting
that I actually enjoyed the usual info an individual supply in your guests?
Is going to be back steadily to investigate cross-check new posts