A panic attack can strike in the middle of a lecture, in the library or just before an exam. It often feels threatening, although it usually subsides within a few minutes. This guide describes how to recognise it, what can help you in the moment and when a medical check-up makes sense.
Short answer: A panic attack is a sudden, very intense surge of fear with physical symptoms such as a racing heart, shortness of breath or dizziness. In the moment, slow, extended exhaling, a steady stance and a familiar person nearby help. Recurring attacks should be checked by a doctor. Help is available from the Telefonseelsorge (telephone counselling service) on 0800 1110111 and from the 116117 service (German referral line), which arranges appointments. Last updated: November 2026.
The most important points at a glance
- A panic attack is an intense fear reaction that you feel physically. It is distressing but rarely dangerous to you in the moment. With new or severe symptoms, a medical check-up is still the right step.
- In the moment, slow, extended exhaling, a steady stance and someone who stays with you can help.
- If attacks recur or limit you in your studies, a professional is the right contact.
- The Telefonseelsorge is available around the clock. The 116117 service arranges appointments with psychotherapists.
- Exam anxiety and an acute panic attack are not the same, although they can overlap.
How do you recognise a panic attack?
It is typical for the fear to rise quickly and reach its peak within a short time. Many people affected describe that during this phase they cannot concentrate and feel they are losing control. The symptoms differ from person to person, but the table below lists common features.
| Area | Common features |
|---|---|
| Body | Racing heart, shortness of breath, trembling, dizziness, sweating, tightness in the chest |
| Thoughts | Fear of dying, of going mad or of losing control |
| Course | Sudden onset, rapid rise, then gradual fading |
| Setting | Often in pressured situations, crowds or exams, but sometimes without an obvious trigger |
The table does not replace a medical examination. Especially with a first occurrence, it is important to rule out physical causes before you attribute the symptoms only to your mind.
What can you do in the situation?
During an attack the aim is to steady yourself. The following steps are general and do not replace individual guidance from a professional.
- Sit down if possible in a quiet place, and hold on to something so that you do not fall.
- Breathe out slowly, for longer than you breathe in. Many people find this calming, even when the body is still restless.
- Tell yourself in short sentences that the attack is temporary and that you are getting through it.
- Ask someone nearby for company, or call a trusted person who can stay with you.
If the symptoms occur in a situation that strains you over a longer period, it makes sense to discuss that situation later with a professional, rather than only coping with it in the moment.
When should you have a medical check-up?
A medical check-up is particularly sensible if the symptoms appear for the first time, become more frequent or restrict your everyday life. A GP practice can check for physical causes and refer you to a suitable service. This includes the question of whether psychotherapy is an option.
If you have chest pain, paralysis or persistent severe shortness of breath, do not wait. In such cases, contact the emergency services, whether or not you suspect a panic attack.
Where can you find help at university?
The psychological counselling of your university is a first point of contact if you need support in everyday student life. Its services and appointment booking differ by location. An overview is in Psychological counselling at university.
For outpatient psychotherapy, the 116117 service arranges appointments. According to the Verbraucherzentrale, the number is reachable 24 hours a day, and the maximum waiting time for an appointment in the psychotherapy consultation is four weeks. The Telefonseelsorge can be reached around the clock on 0800 1110111 or 0800 1110222 for a conversation.
How does a panic attack differ from exam anxiety?
Exam anxiety is tied to a specific situation and eases once the exam is over. A panic attack, by contrast, can occur anywhere, even without an apparent reason, and it has its own physical dynamic. The two can overlap, because exams are a typical trigger for many people. More on dealing with exam pressure is in Overcoming exam anxiety: tips for more success (in German).
What applies to acute treatment?
If you need psychotherapeutic treatment quickly, acute treatment may be an option. According to the Verbraucherzentrale, a probatory session needed promptly requires the PTV-11 form with an urgency code. After an inpatient psychotherapy stay, this form is not needed for acute treatment. The requirements are described in Applying for acute psychotherapy.
What helps in the long term?
Short-term help in the moment does not replace dealing with the causes. Over time, many people notice that certain situations, lack of sleep, large amounts of caffeine, constant stress or conflicts make attacks more likely. A short log in which you note place, time, trigger and symptoms can help make these connections visible. The log is also a good basis for the conversation with a professional.
Everyday life matters too. Regular sleep, exercise, fixed study breaks and social contact relieve the body and make it easier to notice strain early. If you feel alone in your studies, it is worth looking at the offers of your university, such as counselling and study groups, and at people around you with whom you can speak openly.
It is also important not to blame yourself for having an attack. Panic is a physical alarm reaction, and it becomes easier to manage with assessment, support and time. Taking the symptoms seriously over a longer period and accepting help gives you the best chance of experiencing student life as more stable again.
Frequently asked questions
Is a panic attack dangerous?
A panic attack often feels threatening, but in itself it is usually not dangerous. It is important to rule out physical causes medically, especially on first occurrence. With chest pain, paralysis or persistent severe shortness of breath, call the emergency services immediately.
Do I need to see a doctor straight away?
If you are unsure or the symptoms are strong, an appointment soon is sensible. If the symptoms are milder and rare, an appointment within the next days or weeks is often enough. Your GP practice can judge how urgent it is.
Can I get panic under control without therapy?
There is no general answer. If you are affected repeatedly, involve a professional rather than coping alone. Self-help does not rule out that, but it does not replace a medical check-up.
How can I quickly reach a professional?
The 116117 service is the central number for referrals. In parallel, you can contact your GP practice or use your university’s psychological counselling. For costs and billing, the guide PKV and psychotherapy: what is covered? (in German) helps if you are privately insured.
What to do now
- Note when the attacks happen, how long they last and what you feel during them.
- Book an appointment with your GP practice to have physical causes checked.
- Contact your university’s psychological counselling or 116117 if the symptoms persist.
Related guides
- Student Mental Health: How to Stay Stable
- Depression at university: signs and ways to get help
- Applying for acute psychotherapy
- Private Health Insurance and Psychotherapy: Costs
Sources:
Federal Government of Germany: Hotlines for help and crisis (archived page without date, German)
Verbraucherzentrale: Appointment with a specialist within 4 weeks, status 01.10.2024 (German)
TelefonSeelsorge Germany, telephone (status 2 November 2026, German)
116117.de, questions and answers (status 2 November 2026, German)
Last updated: November 2026. This guide is general information, not individual advice.
