Leadership & Panic Attacks

Written by Sheryl Maharaj, People & Purpose Consultant

Specialising in multifaceted workplace dynamics and interpersonal relationships, with a unique focus on patterns recognition for transformative change. Sheryl integrates her love for universal principles and science-based methodology in human development for meaningful results.

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Leadership and panic attacks may seem contradictory, but they often intersect more than people realise. Leadership often calls for composure, decision-making under pressure, and emotional steadiness, while panic attacks can bring overwhelming anxiety, a sense of losing control, and intense physical symptoms. But experiencing panic attacks doesn't disqualify someone from being an effective leader.

Why panic attacks feel especially problematic in leadership

• High responsibility: Leaders are often expected to “hold it together” for others.

• Visibility: There’s often pressure to maintain a certain image.

• Internal pressure: Many leaders are high achievers with perfectionist tendencies.

• Isolation: It can be difficult to share struggles in certain roles.

What a panic attack is

Its onset is quick, built up from pressure cooker experiences that are accumulated over time. A panic attack is a sudden, intense episode of fear or discomfort that can include:

• Rapid heartbeat

• Shortness of breath

• Chest pain

• Dizziness

• A feeling of losing control or dying

Often triggered by stress, exhaustion, or underlying anxiety disorders.

Can you be an effective leader and experience panic attacks?

Yes. It doesn’t mean you're weak or unfit for leadership. It just means you're human, going through an intense experience that requires your attention.

Working through this challenge can deepen emotional intelligence, understanding, resilience and depth of character, all key leadership qualities.

Strategies for managing as leaders

1. Know your pressure points

• Track when intensity is moving in

• Learn to spot early warning signs

2. Create contingencies

• Schedule buffer time between high-stress events

• Keep a quiet space accessible, even in the office

3. Challenge perfectionism

• Practice self-compassion

• Let go of the need to be seen as invincible

Leadership strength through struggle

Managing this challenge can enhance your understanding and shift your perspective on leading teams.

• It can make you more empathetic towards team members' struggles

• Help you create a more psychologically safe work environment

• Teach you to reset boundaries

• Inspire others to seek help for their mental health and build a healthier team culture.

Team autonomy & trust

• Delegate so you’re not the only point of decision under pressure.

• Trust others to run with responsibilities during your off days.

Set the rhythm

• Hold regular, short check-ins (e.g., weekly 15-minute pulse meetings).

• Allow asynchronous work where possible, less pressure, more control.

Protect the culture

• No “urgency culture” when avoidable

• Build downtime into team cycles: after major pushes, give breathing room.

What plays a big role?

Patterns or unresolved stress:

• High chronic stress: Ongoing pressure without adequate recovery.

• Perfectionism or fear of failure: Common in high-achievers and leaders.

• Suppressed emotions: Avoiding fear, anger, or sadness can cause anxiety to leak out as panic.

• Negative thought loops: Catastrophic thinking or fear of fear (i.e. fearing a panic attack can cause one).

Biological factors

These involve how your brain and body are wired:

• Genetics: Family history of anxiety or panic disorders increases risk.

• Chemistry: Imbalances in neurotransmitters like serotonin and dopamine.

• Overactive amygdala: This part of the brain governs fear responses and can be hypersensitive.

• Stimulant use (caffeine, medication)

Situational / environmental causes

Sometimes panic attacks are connected to specific life contexts or moments:

• Major life transitions: New job, becoming a parent, moving, divorce, loss.

• Overload or burnout: Long periods without rest or balance.

• Phobic situations: Crowds, public speaking, flying, enclosed spaces.

• Loss of control: Real or perceived.

Recognise the signal, not judge as failure

Ask: Is this my nervous system asking for connection, safety, attention or release from pressure in some way?

It’s a high-sensitivity warning system, and the right question calms and shifts your perspective.

Panic thrives in constant crisis or pressure mode. It’s not about avoiding struggle. It’s about adapting through struggle.

Surprisingly, experiencing a panic attack and understanding the root cause and sensitivities of the nervous system will promote greater bounce-back resilience for individuals, leaders and teams when handled the right way.

Sheryl Maharaj, Nourish | Instagram | Linktree

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Sheryl Maharaj, People & Purpose Consultant

Sheryl Maharaj is well-recognised globally as a Relationship Consultant and Founder of Nourish. Her services aim to bring awareness to the forefront for individuals, teams, and organisations with pragmatic tools for moving through conflict, breaking patterns, creating connection, mastering effective communication and decision-making, and maintaining sustainable change. She has a background in human development, conflict resolution, polyvagal/nervous system integration and transformative change.