Stress and anxiety in a crisis

Fear, restlessness, irritability or freezing up are normal reactions to an extraordinary situation. They are not a sign of weakness – and you can influence them.

What helps right away

• Breathing: Breathe in slowly through your nose (about 4 seconds), and breathe out for longer through your mouth (about 6 seconds). Repeat for a few minutes.
• Doing something: Choose a small, concrete step – fill up water, check your backpack, call a neighbour. Taking action gives you back a sense of control.
• Grounding: Consciously place your feet on the floor, name five things you can see.
• Contact: Talk to family, friends or neighbours – even briefly by text message.

Getting through several days

• Routines: Get up, eat and sleep at fixed times.
• Limit the news: Two or three fixed times a day for the radio instead of constant coverage. Check rumours before you believe them.
• Exercise, fresh air, something nice – even in a crisis.
• Share out tasks so that not everything rests on one person.

Being there for others

Listen instead of reassuring. Ask what the person needs right now. Don't push them to talk about what they've been through. Children need special attention (see Children in a crisis).

Where to find help

After serious events, emergency pastoral care (Notfallseelsorge) and crisis intervention teams also help – the emergency services can put you in touch with them. If the strain lasts for weeks, your GP or a psychotherapy consultation (psychotherapeutische Sprechstunde) can help further.