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.

Strain, crisis & safety

In short

What this page is about: What you can do when fear or panic become very strong, and which help paths may make sense afterwards.
This may fit if: you want to sort strong fear or panic and need the next safe step.
Looking for something else?: If life may be at risk or someone is not safe, use 112 immediately.
If you do just one thing: Stabilize briefly.

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 (Germany’s medical on-call and appointment service. It is not an emergency number; call 112 in immediate danger.), 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 (A professional assessment by a qualified person. You do not always need a diagnosis before asking for help.).

Updated: July 4, 2026 · Sources checked: July 4, 2026

Sources and notes

What you can do now

If you only wanted information

This guide may fit as a next step: What is a crisis?

Open article

If you want to try first contact

Use the sentence helper or copy one short sentence. First contact does not have to be perfect.

Prepare a sentence

If it has become urgent

Then reading more is not the priority. Open urgent help or call 112 in Germany if there is immediate danger.

Open urgent help

One small step for now

Quietly name five things you see, four things you hear, and feel both feet on the floor. In immediate danger in Germany: 112.

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

This page offers orientation and words for first contact. If you need counseling, therapy, or emergency help, real contact points matter.