Guide from erstmalreden.de

Panic or strong fear

Panic can feel threatening, even when it can pass again. What matters is: safety first, sorting later.

Acute: make the moment smaller

Sit down, feel the floor, breathe out more slowly than you breathe in, drink water, or name five things you can see. This does not solve everything, but it can bridge the moment.

Separate fear from danger

If it feels like immediate physical danger, call 112 in Germany. If it is strong fear without acute danger, a family doctor, 116117, counseling center, or consultation hour can help.

Sort help afterwards

If panic returns, sleep or daily life suffer, or you avoid places, a professional assessment can make sense. You do not need to know whether there is a diagnosis.

What you can do now

  1. Stabilize briefly.
  2. Check whether there is acute danger.
  3. Choose one help path for afterwards.

erstmalreden.de offers orientation and wording support. It does not replace counseling, therapy, diagnosis, or emergency help.