Behaviour
Recognising stress in yourself and counteracting it
Self-help, not a substitute for medical or psychological treatment.
In acute danger to life or a medical emergency, call 144 (ambulance) or 112 first. In acute mental distress: 143 (The Helping Hand), for children and young people 147.
When something threatening happens, the body switches into survival mode. This is not weakness, but an ancient protective mechanism. Those who know the signs panic less about them — and can deliberately counteract with simple techniques.
Typical signs of an acute stress reaction
Such reactions are normal and usually subside on their own once the danger is over.
- Racing heart, rapid breathing, trembling, sweating
- Freezing, feeling as if paralysed ("freeze")
- Tunnel vision, narrowed perception, sounds as if from far away
- Nausea, a queasy feeling in the stomach, weak knees
- Confusion, racing thoughts, difficulty thinking clearly
- A sense of unreality, "as if in a film", feeling beside yourself
Counteract immediately — step by step
- Get to safety. Leave the danger area, look for a quieter, sheltered place.
- Reduce stimuli. Away from noise, glaring light and crowds. Less input calms the nervous system.
- Breathe in a controlled way (box breathing). Inhale for 4 seconds → hold for 4 seconds → exhale for 4 seconds → hold for 4 seconds. Repeat several rounds.
- Ground yourself with the 5-4-3-2-1 technique: 5 things to see, 4 things to feel/touch, 3 things to hear, 2 things to smell, 1 thing to taste. This brings attention back to the here and now.
- Drink some water, slowly, in small sips.
- Talk to someone. Talking helps. Even a few calm sentences give support.
- For beginners: you don't have to remember anything except one thing — exhale slowly. A long exhalation already calms the body noticeably.
- Expert tip: practise box breathing and 5-4-3-2-1 in everyday life, when you are not stressed — well-rehearsed techniques work more reliably under real stress.
Important distinction: stress reaction ≠ medical shock
An acute stress reaction is something different from medical (circulatory) shock. Circulatory shock is life-threatening and shows itself through pale, cool, clammy skin, a rapid, weak pulse and increasing apathy — usually after injury, severe fluid loss or serious illness.
This page is self-help, not a substitute for medical treatment. If signs persist for a long time or worsen, get help.
Caution: At these signs, alert 144 immediately.
Related references
This content is for information only and does not replace medical or psychological treatment. If symptoms persist or worsen, get help — in acute mental distress call 143, in acute danger to life call 144 or 117.