Panic attacks can show up in very different ways
- Racing heart, tightness in the chest, or dizziness without a clear external cause
- The worry of losing control in the situation
- Avoiding places, transport, or appointments out of fear of the next attack
- Constantly monitoring your own body and being on high alert
These reactions are exhausting, but they make sense. With the right approach, the cycle of panic and avoidance can be broken.
Out of the False Alarm
My SAF Method
During a panic attack, everything inside you feels like real danger. Your heart races, your breath catches, your body is in a state of emergency. And yet there is no actual threat, only a false alarm in your nervous system.
The good news: you can learn to settle this alarm. Step by step, with the SAF method I have developed.
S: Soothe Symptoms
So your nervous system can leave alarm mode.
A racing heart, dizziness, trembling, or shortness of breath feel threatening. The first step is to teach your nervous system how to regulate itself, so your body can settle again.
A: Address Triggers
So that what triggers panic loses its power.
Certain thoughts, situations, or inner judgments set off the false alarm. In this step, we make them visible and work with them so they no longer trigger panic automatically.
F: Fade Fueling Thoughts
So nothing keeps the panic alive.
Fueling thoughts are the thoughts that flare up in the middle of panic and feed it: "I'm about to collapse.", "I'm losing control.", "This will never stop." As long as these sentences run inside you, panic has fuel. When they fade, it loses its drive.
The Result
When your body has calmed down, the triggers are defused, and nothing keeps the panic alive any longer, the inner alarm subsides on its own. Your whole system feels it: the false alarm has settled.
Then what often feels impossible during a panic attack returns: trust in your own body, clarity in your mind, calm throughout your whole system.
Frequently Asked Questions about Panic Attacks
How can I tell whether something is a panic attack?
Typical signs are sudden, intense anxiety, physical alarm signals such as a racing heart, shortness of breath or dizziness, and the feeling of not being able to control the situation. The symptoms usually peak within a few minutes and then subside.
What is the first step during an acute attack?
It helps to interpret the panic response as an alarm reaction rather than as immediate danger. After that, short and clear regulation steps that you have practiced beforehand can be applied.
Can I prevent panic attacks?
Yes, by recognising your patterns early, practicing regularly, and reducing avoidance. Prevention does not mean total control, it means better steerability in demanding situations.
Are panic attacks dangerous?
Panic attacks feel very threatening, but they are usually not dangerous. A medical check-up is still important when symptoms are new or unclear.
How many sessions are usually useful?
That is individual. Many people benefit from a clearly structured start with closely scheduled first steps and a stabilisation phase afterwards.
Ready for the next step?
If you'd like, we'll plan the first concrete steps together, so panic no longer shapes your daily life.
Related Topics
- Anxiety and Panic, overview and orientation
- Overcoming Anxiety, help with fear
- Fear of Flying, when anxiety on a plane turns into panic