Anxiety is a normal response to pressure – many models know the nerves before castings, shows or livestreams. A panic attack, on the other hand, is a sudden, very intense wave of fear that often comes without a clear trigger and usually subsides after a few minutes.

Typical symptoms are:

• a racing heart, shortness of breath or a feeling of choking
• trembling, sweating, dizziness and tightness in the chest
• fear of losing control or of dying

A panic attack feels threatening – but it is not dangerous in itself.

In the moment, it helps to breathe slowly and deeply into your belly, breathing out longer than you breathe in. Consciously shift your focus outward – for example: name 5 things you can see, 4 you can hear and 3 you can feel. Tell yourself: “This will pass.” On set or backstage, tell someone you trust – it’s not a sign of weakness.

If panic attacks happen more often or you start avoiding situations because of them, talk to a doctor or a psychotherapist. Anxiety disorders are very treatable. If you have chest pain or are unsure whether there is a physical cause, always get medical help right away.

See also: Casting, Livestream, Backstage.