Breathing exercises can help against panic at first. Also, be sure to tell someone you trust and try to find a quiet place where you can relax.
If that’s not possible (because you’re sitting on the train, for example), try to focus on your breathing and not fight the panic. Instead, keep telling yourself, “This state is temporary and will be over in a few minutes.”
Fresh air, exercise and distraction ensure that a panic attack ends faster.
Anyone who fears they are having a panic attack or disorder should seek medical attention. Here, all possible physical causes are first ruled out. The family doctor will then refer you to a therapist or psychologist who can help.
If you need help quickly, you can contact the telephone counseling service:
By phone 0800 / 111 0 111, 0800 / 111 0 222 or 116 123
by email and chat at online.telefonseelsorge.de
Panic attacks are often caused by feelings that go unnoticed. Anger, resentment, sadness and other unpleasant feelings that one cannot allow in everyday life often lie dormant inside. If stress, overwork or problems are added to this, it is possible that these suppressed emotions break out in the form of an attack.
So the best prevention is to be vigilant with yourself, allow and question your feelings, adopt a healthy lifestyle, and talk to people you trust.
Sleepless Nights: Do You Suffer From Hypnophobia?