Reducing stress in an emergency
Machine translation from Dutch, not yet checked by a clinician.
Severe stress in an emergency is normal. Simple techniques help calm the nervous system.
What to do
• Belly breathing: breathe in for 4 seconds, hold for 4, breathe out for 6
• Ground yourself: name 5 things you see, 4 you hear, 3 you feel
• Make a simple task list for the next few hours — structure brings calm
• Talk to someone — social connection reduces stress
• Eat and drink regularly — hunger makes anxiety worse
Do not do
• Do not isolate yourself
• Do not use alcohol to relieve stress in a crisis
Warning signs
• Someone is in severe panic and not thinking clearly
• Thoughts of harming themselves or others
Get help if
• Someone with you cannot be calmed after 30 to 60 minutes
• A severe panic attack that is not improving
Why this matters
Extreme stress blocks clear thinking. Calming down is a practical safety measure: panic leads to dangerous decisions.
Source: Trimbos Instituut Psychologische Noodhulp · reviewed 2025-01-01