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A panic attack is a physical and psychological alarm reaction that occurs suddenly and usually lasts only a few minutes. The aim of immediate help is to end this state as quickly as possible. The following techniques are available:

  • 4-7-8 breathing

  • 5-4-3-2-1 grounding

  • Staying in the situation

  • Use cold stimuli

  • Becoming physically active

  • Muscle tension

  • Self-soothing sentences

  • Chewing gum

In this PDF we summarize the most important techniques for immediate help. Keep it within easy reach or always have it with you.

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