Panic attack on zoom

[HGC]

Hi all,

Haven't posted here for a while, mostly it was about my wife/marriage previously, which is under control (kinda making me worried that things are so normal but that's another story). Anyway, I had a strange re-occurrence of my own anxiety this week where I kind of had a freak out on zoom during a presentation. I started a new job recently and literally had to talk to a slide for a few mins to a couple of dozen people. But when it came up, I started to hyper ventilate and had to step away from the computer, no idea what people thought and it was rather embarrassing. I came back 3-4 minutes later and proceeded as normal. This had happened before, but not for a very long time (10+ years). I trained myself to prep and breath for in-person events which works well. It's also random as I am used to speaking to large groups on zoom/vc regularly. Anyway, my questions to the forum are:

-Does anybody else suffer from this and if so, what are the triggers?

-What type of techniques can be employed to avoid this?

-Is it possible that the extended period of work-from-home and covid is eroding my ability to deal with people and my dominant introvert is messing with my mind?

Just looking for general advice, no emergency here. So thanks in advance and take care all.

Cheers, HGC

[romantic_thi3f]

Hi HGC,

Welcome- I haven't yet seen your other posts so I'm just getting to know you from this one.

I'm sorry to hear you had a panic attack on Zoom, I imagine it must have been a bit embarrassing. It sounds like you handled it really well though, and I think the fact that you 'proceeded as normal' is something to be really proud of.

To your questions -

I do have an anxiety disorder and have had panic attacks before. A lot of my panic attacks are due to trauma but I've definitely had some random ones out of the blue- and honestly having an anxiety disorder means I'm kind of vulnerable to having one anywhere. Finding out your triggers is not easy because it comes with learning about your anxiety and the patterns.

Training yourself to prep and breathe beforehand sounds like a really smart technique- is that something you found yourself using all throughout?

For me I have to work with my anxiety in two ways - the breathing (slowing it down, techniques, muscle exercises) and the mind (pep talks, double checking my thoughts). There are so many things to help anxiety that it wouldn't all fit here, but finding the right techniques for you is a bit of a trial and error.

I'm not sure that I would say covid is eroding your ability to deal with people but I will say that covid is sending anxiety levels through the roof and higher than ever before. Despite being a pandemic and having lockdowns, we're expected to continue on as per normal - and then continue on as per normal working from home. Nothing about this year is normal, so it's completely understandable if you're having panic attacks.

Bit of a long winded response, but I hope it's helpful

rt

[Tay100]

Hi HGC

Zooms are so hard! My triggers tend to be unsolved/awkward technical issues. Things that interrupt the meeting flow. I tend to avoid the feelings of annoyance and panic by deep breathing, keeping communication up with the people I'm meeting in the chatbox, by phone or email. Another good thing, if you can manage it, is to have someone nearby to help if needed! romantic_thi3f had some great thoughts too! As for the COVID-19 fatigue, that's very relatable currently. That's why taking things slow and making sustainable adjustments to post lockdown life and working from home is important. Staggering things can be a good thing to do- don't overload yourself!

Tay100

[HGC]

Thanks rt and Tay100 for your replies. I agree it's a useful exercise to analyse my own psychology and triggers because it's different for everyone. I think part of the issue here was I hit the zoom call "cold" - much like an engine that wasn't warmed up. Then all of a sudden, I was on the spot and panicked. For in person events I would always be trying to keep engaged and warm up with some conversations prior and then concentrate on breathing and visualise how I would deliver my presentation. So prep is something that is hard with covid as I found rolling out of bed and to the computer is not energizing me in the same way. Overall I would say that I have found covid and the lockdown (I'm in Melbourne) quite difficult to come to terms with and it has manifested in various states of anxiety.

Anyway, the cringe factor has worn off slightly now, thankfully. I was glad to be able to get through the meeting but will try and be more scientific in my prep for next time. While I would love to be an extrovert and just rock up and power through zooms by winging it, that's not me. But I will be very glad to get away from video conferences for a while when we can return to work.

[Tay100]

Hi HGC

Good to hear you are able to think about preparing for the next meeting, including recognising your triggers and not winging the meetings as you can face to face interactions- all the best there! For the various states of COVID19 anxiety you mention, would some light professional help provide you with some guidance and clarity? We can look into that together, if you like.

Tay100