Anxiety is part of life and actually protects us. However, when fears or sudden panic attacks keep recurring, restrict your daily life, or you begin to avoid situations, this is a common and well-understood reason to seek support. You are by no means alone with these symptoms, and anxiety disorders are among the most treatable mental health conditions. The earlier you address the issue, the easier it is to break the cycle of anxiety and avoidance.
Possible causes
Persistent tension and stress
Chronic strain, being overwhelmed, or unresolved worries can make the internal alarm system more sensitive, so that anxiety is triggered more easily.
Panic disorder
Recurring panic attacks with racing heart, tightness, and dizziness often lead to 'fear of fear' and avoidance of certain places.
Stressful experiences
Significant events or past stresses can manifest as fears, sometimes only after some time has passed.
Physical factors
Thyroid, cardiovascular system, caffeine, or certain substances can intensify or resemble anxiety symptoms and are therefore considered.
Typical steps at the doctor's office
- 1In a calm conversation, you describe when the fears occur, how they feel, and what they change in your daily life; this helps to gain a clear picture.
- 2To safely rule out physical causes such as thyroid or cardiovascular issues, a simple examination with blood pressure and laboratory tests may be useful.
- 3Together, appropriate support is discussed, such as psychotherapy, in which you learn step by step how to deal with anxiety and reduce avoidance.
What you can do yourself
- Practice calm, slow breathing: consciously exhaling longer than inhaling noticeably calms the body and circulation.
- Regular exercise in fresh air reduces tension and strengthens the feeling of having solid ground beneath your feet again.
- Cut back on caffeine, alcohol, and nicotine, as they can intensify inner restlessness.
- Talk about your fears with a trusted person; talking often takes away some of anxiety's power.
It makes sense to have a conversation as soon as fears or panic attacks recur regularly, are distressing to you, or lead you to avoid things. Even if you are unsure whether it has 'reached that point yet,' you are welcome to reach out – an early conversation is always a good step. Your general practitioner as well as specialist psychiatrists and psychotherapists are the appropriate contacts.
Frequently asked questions
- Is a panic attack dangerous?
- A panic attack feels very threatening, but it is not dangerous in itself and subsides on its own. Nevertheless, it is worthwhile to have physical causes checked by a doctor once, so that you can have peace of mind.
- Do I have to take medication immediately for anxiety?
- No. For many people, psychotherapy is the primary approach, in which you learn new ways to deal with anxiety. Whether and what additional support makes sense is discussed individually and calmly with you.
- Where can I find help in an acute mental health crisis?
- Dargebotene Hand is available free of charge around the clock at 143. In a life-threatening emergency, call 144 or go to the nearest emergency department.
Not sure whether you should go or whom to see? Describe your symptoms — we'll find the right practice in your area.