When Anxiety and Panic Hit: Why Avoiding Work or School Isn’t the Answer

by: Dr Tiongko

It’s common to feel overwhelmed by anxiety or panic attacks—so much so that you may want to skip work or school just to feel better. But here’s the truth: avoidance might bring short-term relief, but it often makes anxiety worse in the long run.

What Is a Panic Attack?

A panic attack is a sudden wave of intense fear. It often comes with:

• Fast heartbeat

• Shortness of breath

• Dizziness or lightheadedness

• Sweating

• Chest tightness

• Feeling like something bad is going to happen

They can feel scary—and they might make you want to avoid the place where it happened (like school, work, or even the grocery store).

Why Avoidance Feels Good (But Doesn’t Help)

When we avoid something that makes us anxious, we feel immediate relief. But over time, we teach our brain that the situation is dangerous—even when it isn’t. This can lead to more anxiety, more fear, and fewer places where we feel “safe.”

What I advise my patients!

1. Try calming your body:
Slow breathing (in for 4 seconds, hold for 4, out for 4) tells your brain you’re okay.

2. Stay grounded:
Look around and name 5 things you see, 4 you can touch, 3 you hear, 2 you smell, 1 you taste.

3. Get moving:
A quick walk or workout can reset your nervous system and improve your mood.

4. Talk to someone:
You’re not alone. A therapist, doctor, or trusted friend can help you make sense of what’s going on.

5. Don’t give up your routine:
Going to work or school gives structure and purpose—and can slowly rebuild your confidence.

When to Get Help

If anxiety or panic is keeping you from your daily life, it’s time to talk to a professional. Therapy, medication, or both can make a big difference—and the earlier you start, the better.

Final Thought

You don’t have to feel “100% ready” to show up. Just taking small steps—even uncomfortable ones—can help you break the cycle of anxiety. With the right support, you can regain control and feel like yourself again.