Almost everyone has experienced anxiety – for example, before an important exam or an unpleasant event. But what if anxiety overwhelms you often, even when there is nothing to really be afraid of? Anxiety is a natural response to stress or danger. However, if it’s too intense or lasts too long, it can significantly interfere with your life.
How can anxiety manifest?
Physical symptoms:
• Rapid heartbeat
• Accelerated breathing
• Muscle tension
• Digestive discomfort
• Excessive sweating
• Sleep disturbances
Psychological symptoms:
• A sense of fear or threat, even in the absence of real danger
• Feelings of uncertainty and restlessness
• Difficulty concentrating
• Tendency to imagine worst-case scenarios
• A sense of losing control
Please remember: Experiencing anxiety is not your fault. If it begins to interfere with your daily life, do not hesitate to seek support. The university provides resources and is here to help you.
How can I help myself?
• Talk to someone you trust about how you are feeling.
• Try to reduce your intake of caffeine, nicotine, and other stimulants.
• Make time in your day for rest and your hobbies.
• Practice mindfulness: by focusing on the present moment, there is less room for anxious thoughts.
• Write down your anxious thoughts – this can help you gain some distance (e.g., “I’m having a thought that…”).
• Try Anxiety test.
• You can try these relaxations techniques.
• Download app "Don't panic". (You can change language in the settings).
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write to us at: counsel@ruk.cuni.cz
Counseling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
Social clinic: The Social Clinic provides short-term therapy in English. The intake questionnaire is in Czech, but it can be filled out in English and you can use a translator for the website. After completing the questionnaire, the coordinator will connect you with the most suitable therapist, no later than 14 days after the initial assessment interview.
Unicare provides psychiatric, psychological, and psychotherapeutic care in a wide range of mental health difficulties.The services can be covered by health insurance, but it is necessary to check the list of insurance companies with which the clinic has a contract. Please also carefully review the conditions.
"I'm feeling really down." You may have heard a friend say this, or perhaps you have said it yourself. But how can we distinguish between a temporary low mood and clinical depression?
Depression is not as rare as it might seem — approximately one in four people will experience its symptoms at some point in their lives. It is a long-term mood disorder that may persist for weeks or even months. Depression also affects many aspects of life — including the way we think, how we feel, how we behave, and how we cope with everyday responsibilities.
How can depression manifest?
· Persistent feelings of sadness, emptiness, or hopelessness
· Feeling lost or like your life has no direction — as if nothing you do really matters
· Loss of interest in activities that used to bring you joy
· Constant tiredness — feeling drained even when you’ve had enough rest
· Physical symptoms such as trembling, tics, balance issues, or sudden hot flashes
· Changes in sleep patterns — either difficulty falling asleep or sleeping excessively
· Difficulty concentrating or making decisions
· Changes in appetite — eating very little or, conversely, overeating
· Feelings of guilt or self-blame
· Recurrent thoughts of death or suicide — if you are experiencing these thoughts, it is essential to seek professional help
How can I help myself?
If you notice that your low mood is lasting for an extended period and is starting to negatively impact your quality of life, it may be a sign of depression. It’s important not to take it lightly — seeking professional support, such as psychotherapy, can be a crucial step toward feeling better.
There are also small, manageable steps you can try on your own:
· Set small daily goals – for example, going for a short walk, completing a university task, or making time to relax. Starting with small steps can make a big difference.
· Reflect on what used to bring you joy – ask yourself: “When was the last time I felt okay? What helped me feel better then?”
· Try to share how are you feeling – consider reaching out to someone you trust and talking about what you’re going through..
· Incorporate gentle physical activity – this doesn’t need to be an intense workout. Think about what kind of movement might feel good today — even light stretching or a brief walk can help.
· Create a moment of calm – this might be reading, listening to music, or simply taking a quiet moment for yourself.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
Download app "Don't panic". (You can change language in the settings).
Try Depression test.
Social clinic: The Social Clinic provides short-term therapy in English. The intake questionnaire is in Czech, but it can be filled out in English and you can use a translator for the website. After completing the questionnaire, the coordinator will connect you with the most suitable therapist, no later than 14 days after the initial assessment interview.
Unicare provides psychiatric, psychological, and psychotherapeutic care in a wide range of mental health difficulties.The services can be covered by health insurance, but it is necessary to check the list of insurance companies with which the clinic has a contract. Please also carefully review the conditions.
It is a state in which a person loses joy and a sense of purpose in a particular activity. It is usually caused by long-term stress, which may not be extremely intense but gradually wears us down—both physically and mentally.
How can burnout syndrome manifest?
· A feeling of physical and mental exhaustion
· A tendency to cope through alcohol or other addictive behaviours—such as overeating or excessive gaming
· Disrupted sleep—you may have trouble falling asleep or experience nightmares
· A persistent negative mood—you might feel irritable or lose interest in everything
· Physical symptoms of stress—such as fatigue, nausea, and more
· Decreased performance—poorer results at work or in school, along with a loss of motivation and interest
How can you help yourself?
Don’t underestimate burnout. Ignoring the problem or hoping it will go away on its own often doesn’t work. We strongly recommend seeking professional help, such as psychotherapy, and trying some of the following strategies:
· Reconnect with your values – Make time for activities that bring you fulfillment and spend time with people who support and enrich your life.
· Follow the principles of a healthy lifestyle – Regular rest, sufficient sleep, and a balanced diet can make a big difference.
· Set boundaries – Learn to say no, avoid overloading yourself, and don’t try to handle everything on your own.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
Additional informations
How to prevent a burnout syndrome (You can add english subtitles).
Addiction is a chronic condition characterized by an uncontrollable urge to use a certain substance or repeatedly engage in a specific behavior, even when it leads to negative consequences. This can include substance addictions (such as alcohol, drugs, nicotine) or behavioral addictions (such as gambling, video games, or social media). Addiction affects not only brain chemistry but also mental health and behavior, often trapping the individual in a cycle that can be very hard to break.
How can addiction manifest?
· Strong cravings – an overwhelming urge to use the substance or engage in the behavior
· Increased tolerance – over time, a person needs higher doses to achieve the same effect
· Withdrawal symptoms – these can be psychological (irritability, difficulty concentrating) or physical (shaking, sweating, headaches, stomach pain, etc.), depending on the substance or behavior involved.
· Emotional regulation – the substance or activity is used to cope with negative emotions or stress.
· Inability to cut down or stop – even when aware of the harmful consequences.
· Negative impact on work, relationships, and health
· Relapse – after trying to quit, the person returns to the substance or behavior.
Reccomendations:
If you recognize any of these signs in yourself, it's important to acknowledge the issue and seek professional support. A good first step is to talk to a therapist or doctor, who can help you create a treatment plan. Support groups or group therapy can also be very effective. It's essential to focus on lifestyle changes, avoid triggers (stressors, certain people or places associated with the addiction), and work on building healthier habits and relationships.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
There are different forms and manifestations of eating disorders, and they can often overlap. People struggling with an eating disorder experience ongoing difficulties with food and their body image on a daily basis. The most common eating disorders include anorexia nervosa, bulimia nervosa, binge eating disorder, orthorexia and bigorexia.
Anorexia Nervosa
· Intentional weight loss through food restriction and/or excessive exercise
· Rapid weight loss
· Spending a significant amount of time and energy thinking about food and body weight
· Distorted perception of one’s body – seeing yourself differently than you actually look
· Intense fear of gaining weight
· Use of weight-loss pills and laxatives
Bulimia Nervosa
· Characterized by cycles of starvation and binge eating, often followed by guilt and purging
· Constant preoccupation with food and an uncontrollable urge to eat
· Fear of gaining weight
Binge Eating Disorder
· Unlike bulimia, binge eating episodes are not followed by purging, which often leads to weight gain rather than loss
· Loss of control over eating during binges
· Feelings of guilt and shame after episodes
Orthorexia
· An unhealthy obsession with “clean” or “healthy” eating – individuals define their own strict rules about which foods are healthy and which are not
· Rigid eating habits and food-related rituals
· Extreme avoidance of foods considered “unhealthy”
· Feelings of guilt and shame when personal food rules are broken
Bigorexia (Muscle Dysmorphia)
· A fixation on achieving a “perfect” muscular physique, often involving excessive exercise
· Constant concern with appearance and body image
· Unusual eating patterns – especially excessive intake of protein-rich foods
· Use or abuse of anabolic steroids
How can you help yourself?
If you’re experiencing an eating disorder, it’s important to seek professional help. A multidisciplinary approach involving psychotherapists, nutritionists, doctors, and other professionals is often the most effective.
· Support groups and working with a peer consultant (someone with lived experience of an eating disorder) can also be beneficial.
· Focus on what you appreciate about your body and what your body does for you.
· Ask those around you to avoid making comments about your appearance.
· Be critical of media portrayals of beauty standards – beauty is subjective.
· Remember that every body is unique, and no shape or size is inherently “correct” or “perfect.”
· Consider following social media content that promotes body positivity or body neutrality.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University
Unicare provides psychiatric, psychological, and psychotherapeutic care in a wide range of mental health difficulties. The services can be covered by health insurance, but it is necessary to check the list of insurance companies with which the clinic has a contract. Please also carefully review the conditions.
Do you struggle with concentration and often find yourself procrastinating? You might be wondering whether it could be ADHD.
It’s normal to occasionally forget something important or get distracted. But for people with ADHD, these situations happen much more frequently and intensely—often to the point that they interfere with daily life. ADHD, or Attention Deficit Hyperactivity Disorder, is a neurodevelopmental condition that typically begins in childhood. However, it’s not just about school difficulties—ADHD can impact all areas of life.
For a better idea, here is a case example:
Petr, 23 years old, university student
Petr has always had trouble focusing, but he managed to get through primary and secondary school without major issues. At university, however, things became more difficult—he struggles to stay focused during lectures and finds it hard to sit still due to an intense internal restlessness. He enjoys studying, but organizing and planning his time is a real challenge. He finds it difficult to get started on assignments and often puts them off until the last minute, which has sometimes led to missed deadlines. He frequently forgets things and loses track of his belongings. Petr often feels like he should be doing something at all times and struggles to relax.
After visiting the UK Point counselling center, he went through an ADHD screening, which encouraged him to seek an official diagnosis. He also joined a support group for students with ADHD, where he found encouragement and new strategies to manage his difficulties.
How can I help myself?
· Create an effective system for organization and time management—use notes, reminders, calendars, alarms, and timers.
· Break larger tasks into smaller, manageable parts and set deadlines for each step.
· Observe when and where you work best, and organize your workspace accordingly.
· Keep important personal items in the same place every time.
· Count to five before reacting to something impulsively.
· Make sure to give yourself enough downtime and enjoy activities you love.
· Acknowledge and celebrate everything you accomplish—no matter how small.
· Try to focus less on your challenges and more on your strengths—you can build on them.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
Unicare provides psychiatric, psychological, and psychotherapeutic care in a wide range of mental health difficulties.The services can be covered by health insurance, but it is necessary to check the list of insurance companies with which the clinic has a contract.Please also carefully review the conditions.
Suicidal thoughts can affect anyone at any point in life.
Thoughts of ending one's life may occur when one is overwhelmed by one's troubles and sees no other way out.
These thoughts are often accompanied by feelings of hopelessness, helplessness, a loss of meaning in life, loneliness, inadequacy, and intense emotional pain. Behind suicidal thoughts, there is often a desire for relief and an escape from suffering. Sometimes, these thoughts may even feel comforting, which can make them occur more frequently over time.
How can I help myself?
Seek professional support, whether through services offered at your university or external mental health providers, which may have greater availability.
If you have attempted suicide and are in immediate danger, call 112 right away.
Reach out for help. You don’t have to go through this alone.
What else you can do?
· Create a safety plan – a list of coping strategies and supportive contacts you can turn to when you're struggling.
· Make your environment safe – remove any objects that you might use to harm yourself.
· Write down your reasons for living – keep them visible as a reminder during difficult moments.
· Plan enjoyable activities – focus on things that currently bring or used to bring you joy.
· Recognize that there are ways to address your challenges and that your situation can improve.
· When suicidal thoughts arise, try to distract yourself with another activity.
· Talk to someone you trust – don’t keep your pain to yourself.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
Download app "Don't panic". (You can change language in the settings).
Social clinic: The Social Clinic provides short-term therapy in English. The intake questionnaire is in Czech, but it can be filled out in English and you can use a translator for the website. After completing the questionnaire, the coordinator will connect you with the most suitable therapist, no later than 14 days after the initial assessment interview.
Self-harm means intentionally hurting yourself – most commonly by cutting with a razor blade, scratching the skin until it bleeds, pinching, or burning. However, it can also take less visible forms.
Self-harming behaviour is often linked to mental health conditions such as depression, anxiety, or post-traumatic stress disorder (PTSD). When self-harm becomes repetitive, it can develop into a dependency, making it hard to stop. While it may bring short-term relief, it is often followed by feelings of guilt and shame, which can trigger the urge to self-harm again. This cycle can gradually lead to a deepening sense of self-loathing.
How can I help myself?
.· Create a safe environment at home – remove or hide any objects that you might use to harm yourself, so they’re not easily accessible or visible.
.· Develop a safety plan – a list of safe coping strategies and supportive contacts you can turn to (you can create a plan using apps like Nepanikař).
Cravings to self-harm usually pass within about 30 minutes. Try to find healthier ways to cope during that time:
· Engage in physical activity – running, exercising, jumping, or doing squats can help release tension.
· Practice breathing exercises or relaxation techniques.
· Focus on your senses: 5 things you can see, 4 things you can hear, 3 things you can touch, 2 things you can smell, 1 thing you can taste.
· Cool down – splash your face with cold water or hold an ice cube.
· Use strong sensory input – smell something aromatic or taste something spicy.
· Release anger in a safe way – try hitting a pillow, stomping your feet, or tearing paper.
· Talk to someone you trust about what you’re feeling.
· Try the EmotionAid technique – a method designed to help manage overwhelming emotions.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this support.
Where can I find support outside of Charles University?
Download app "Don't panic". (You can change language in the settings).
Social clinic: The Social Clinic provides short-term therapy in English. The intake questionnaire is in Czech, but it can be filled out in English and you can use a translator for the website. After completing the questionnaire, the coordinator will connect you with the most suitable therapist, no later than 14 days after the initial assessment interview.
Unicare provides psychiatric, psychological, and psychotherapeutic care in a wide range of mental health difficulties.The services can be covered by health insurance, but it is necessary to check the list of insurance companies with which the clinic has a contract. Please also carefully review the conditions.
Additional informations
Relationships are an inseparable part of human existence. Harmonious and healthy relationships can provide emotional support, a sense of belonging, and stability. On the other hand, conflict, stress, or poor communication in relationships can trigger a wide range of negative emotions and significantly affect our quality of life. In extreme cases, it can even lead to domestic violence — a serious issue that includes physical, psychological, sexual, or financial abuse between family members or people living in the same household. For those affected, it can be an incredibly difficult situation.
However, violence is never acceptable in any form. If you're experiencing domestic violence, it's important to know you're not alone — there are professionals and support services available to help you
What can I do to support healthy relationships?
· Awareness of your situation: The first step is recognizing when your environment doesn’t feel safe or supportive. Ask yourself: Do I feel supported in this relationship, or more often drained? Why do I feel uncomfortable when I’m around...?
· Set boundaries: Take time to reflect on your emotions. Learn to say “no” and practice setting boundaries even in relationships where you usually feel good and safe.
· Communicate openly: Try to express yourself in a calm and honest way. Share your feelings by describing your experience, for example: “I feel stressed when...”
· Create your own safe space: Find a place where you can feel calm and secure. This might be a physical location (like your room or a park), or simply a moment in the day when you focus on your own interests. Ask yourself: "Where or when do I feel most safe and true to myself?"
· Seek support outside of difficult relationships: Reach out to friends, trusted family members, or others who offer emotional support. Consider: "Who in my life helps me feel understood and better about myself? Who can I trust?"
· Focus on self-awareness and self-love: The better we understand our own needs, values, and boundaries, the more clearly we can communicate them with those close to us.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this.
Where can I find support outside of Charles University?
Bílý kruh bezpečí - Counselling Centre. Operates during weekdays, English-speaking clients are required to book session in advance via email or phone.
Domestic violence crisis line. English speaking operator is not guaranteed, you can book a session via email or phone as mentioned above.
Prague Intervention Centre. English-speaking staff is available; however, an appointment must be made in advance via email or by phone. Consultations can be scheduled as soon as the following day.
Not feeling quite yourself lately? Maybe you’ve been irritable, low on energy, or just not feeling right — but you’re not sure why. It’s completely okay to have moments when we don’t feel our best.
How can I help myself?
It may sound simple, but ask yourself: Are you hungry, angry, lonely, or tired? Or even all at once? The HALT method (Hungry, Angry, Lonely, Tired) reminds us that our immediate physical and emotional state can have a much greater impact on our mental well-being than we often realize — and that, as social beings, we need connection with others.
Here are a few practical things you can try:
· Take a break: Do something that helps you relax — watch a favorite series, go for a walk, exercise, or engage in any activity that feels calming or enjoyable to you.
· Have something to eat: Sometimes low energy or mood dips can be linked to basic needs not being met.
· Talk to someone: Chat with a close friend or family member who’s a good listener. Just having a conversation might bring clarity — or at the very least, make you feel better.
· Consider psychological consultation: You don’t need to have a specific issue to reach out to a coach or psychological counselor. A conversation with a professional can help you figure out what might be behind your discomfort. At CU Point, we often recommend starting with a coach, as they tend to have shorter waiting times and more availability. You don’t need to come with a clear goal — just being heard can make a difference.
· Reflect on your recent days: Take a moment to look back over the past week or two. Could your discomfort be linked to your current circumstances? Are you procrastinating on a stressful assignment? Is exam season approaching? Are you trying to juggle both studies and work? University life can be demanding. After reviewing your calendar, you might find yourself thinking: “No wonder I feel this way — it’s been a tough couple of weeks.”
· Think back to what has helped you in the past: When you’ve felt like this before, what made you feel better? Try reconnecting with those coping strategies.
· Consider mindfulness practice: In the long term, mindfulness can help you notice when you’re reaching your limits — and respond before things become overwhelming.
Where can I find support at Charles University?
Make an appointment with the Counselling Centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this.
Where can I find support outside of Charles University?
What is sexual harassment?
Sexual harassment refers to inappropriate and unwelcome behavior with a sexual undertone — whether verbal, non-verbal, or physical. In an academic setting, it may involve an abuse of authority by faculty toward students, occur between students, among faculty members, or even from students toward staff. It can also happen among employees. This type of behavior is not limited to university premises — it may also take place in both private and public spaces outside the university.
Examples of sexual harassment may include:
· Sexual propositions
· Offering academic or professional advantages in exchange for sexual favors — or making threats if such advances are rejected (e.g., related to passing a course, receiving a grade, promotion, financial reward, etc.)
·Unwanted physical contact, including inappropriate touching or unnecessary hugging
· Sharing intimate or explicit images without consent
· Inappropriate comments about someone’s body or appearance
· Humiliating or shaming remarks
· Persistent and unwanted attention via email or phone
· Stalking or following someone
· Expressing offensive, hostile, or degrading attitudes toward a particular gender
· Insults, mocking, or sexually suggestive gestures
· Physical assault
These behaviors can create an uncomfortable or hostile learning or working environment and negatively impact relationships between students and faculty, or among colleagues and supervisors. They can occur during classes, consultations, internships, or university-organized trips — as well as during working hours or at the workplace. Among students, such incidents may happen in dormitories, during group study sessions, or at student clubs and events.
If you’re unsure about what’s happening, need advice on how to handle a situation, want to report an incident, or simply talk to someone and sort out your thoughts, there are several support options available to you.
Support available at Charles University
If you’re experiencing inappropriate behavior or would like to talk to someone about a difficult situation, there are several support options directly available at Charles University:
CU Point Counseling Services – offering psychological counseling, coaching, and consultations to help you navigate challenging personal or academic situations.
Charles University Ombudsperson – PhDr. Kateřina Šámalová, Ph.D., is available to receive a wide range of concerns related to inappropriate behavior or misconduct at the university. You can find more information about how to submit a complaint HERE.
Faculty ombudspersons – many faculties at Charles University have their own ombudspersons who can provide support and guidance in addressing inappropriate or unethical behavior.
We guarantee full anonymity, and no further steps will be taken without your consent. Every report will be treated seriously and handled with strict confidentiality.
Have you witnessed inappropriate sexual behavior and aren’t sure what to do?
Has someone confided in you that they were a victim of sexual violence or harassment?
If the affected person wants to address the situation, support them in seeking the right kind of help. Do not take any action without their knowledge or against their wishes.
If someone tells you they feel harmed by sexual or gender-based harassment, you can:
· Reassure them that you believe them and that you value their trust.
· Let them know it is not their fault.
· Keep in mind that everyone reacts differently — some may freeze or shut down, others may speak calmly and clearly.
· Avoid asking too many questions. Talking can help some people, but for others, describing details may be retraumatizing.
· Give the person full control over what happens next. They are not obligated to report the situation or take any specific action. Phrase your support as an offer, not a directive.
· Seek support for yourself if the situation feels overwhelming — for example, by contacting the CU Point counseling services.
Preventing Sexual and Gender-Based Violence at Charles University
Charles University has a zero tolerance policy toward all forms of sexual harassment and gender-based violence. Every employee and student has the right to expect professional conduct from others — and is equally responsible for behaving respectfully toward those around them.
Everyone in the university community shares the personal responsibility to:
· Treat others with respect.
· Not tolerate any form of harassment — and speak up when they witness unacceptable behavior.
· Support anyone who feels they’ve been a target of harassment, including helping them connect with external resources or psychological support if they wish to file a formal complaint.
Where can I find more informations?
Workplace relationships and conditions are key factors that strongly influence job satisfaction and mental health. Negative phenomena include toxic relationships and conflicts, which disrupt collaboration and can lead to feelings of isolation. A particularly serious issue is mobbing (long-term bullying behavior among colleagues) and bossing (abuse of power by a superior), both of which have a devastating impact on self-esteem and motivation. Another common challenge of modern times is overload and chronic stress, which may result in burnout – a state of physical and mental exhaustion, accompanied by a loss of meaning and energy for work (see also the separate topic above).
What can you do to address workplace issues?
Recognize the problem – It can sometimes be difficult to notice when conflict or bullying behavior escalates in the workplace. Try to step back, reflect, and clearly identify what is happening.
Keep records – Document instances of negative behavior (including date, time, place, description of the situation, witnesses, etc.).
Seek support – Reach out to the CU Ombudsperson, faculty ombudsperson offices, or the HR department. You can also confide in a trusted colleague. Don’t hesitate to seek professional support from a psychological counselor, coach, or legal advisor if needed.
Where can I find support at Charles University?
Make an appointment with the CU Counselling Centre.
Contact your faculty ombudspersons.
The Charles University Ombudsperson, PhDr. Kateřina Šámalová, Ph.D., addresses various concerns, including inappropriate behavior at the university. The procedure for submitting a concern can be found HERE.
You may have come across the term “panic attack” — but what does it actually mean?
A panic attack is a sudden and intense feeling of extreme fear or discomfort that appears out of nowhere and reaches its peak within minutes. Although the episode typically lasts 10 to 20 minutes, the unpleasant sensations may linger for longer. Panic attacks often occur without a clear cause and are accompanied by both physical and psychological symptoms. If they happen repeatedly and a person begins to live in constant fear of the next attack, it may lead to panic disorder. Panic attacks are often linked to anxiety disorders or ongoing stress.
To get a better idea of what a panic attack might feel like, here is an example:
Case story: Katka, 26 years old, student
Katka has been under pressure lately as her final exams approach. She’s never experienced anxiety before, but recently she went through something that scared her deeply. She thought she was having a heart attack — her heart was racing, and her body didn’t feel like her own. It was as if she wasn’t in control anymore. She feared she was dying, and what made it worse was that no one around her seemed to notice. The episode passed after a few minutes, but when it happened again a few days later, she decided to seek help from a psychologist at the UK Point counseling service. The consultation helped her understand the causes and context of her panic. Based on the conversation, she chose to book an appointment with a psychiatrist, so she could have access to medication in case of acute episodes.
How do I know if I’m experiencing a panic attack?
You may notice several of the following symptoms:
· Rapid heartbeat or palpitations
· Sweating, shaking, or dizziness
· Difficulty breathing or feeling like you’re choking
· Chest pain or tightness
· Nausea or stomach discomfort
· Feeling like the world around you isn’t real or that your body isn’t yours
· Fear of losing control or dying
· Numbness or tingling in your hands, feet, or across your body
I think I might be having panic attacks. What should I do?
If you’re experiencing panic attacks, it’s important to seek professional support from a psychologist or psychiatrist. They can help determine whether you’re dealing with isolated attacks or panic disorder, and recommend the most appropriate treatment.
Cognitive Behavioral Therapy (CBT) is one of the most effective approaches for treating panic attacks, as it helps reshape thought patterns and reactions to stress. In some cases, medication such as antidepressants or anti-anxiety medication (anxiolytics) may also be prescribed.
In addition, relaxation techniques such as deep breathing, meditation, or yoga can be helpful in managing acute attacks and reducing anxiety over time.
Where can I find support at Charles University?
Make an appointment with the Counselling centre.
Write us at: counsel@ruk.cuni.cz
Counselling services are also available at some faculties – check whether your faculty offers this.
Where can I find support outside of Charles University?
Bohnice psychiatric hospital - Crisis Centre. This centre operates 24/7, a doctor who speaks english is always present, however the Centre does not guarantee an english speaking operator on the phone line.
Psychiatric Clinic, General University hospital in Prague. There is an emergency ambulance from 8 to 15 approximately. The nurses do not speak English, but the doctors do. It is recommended to inform them that a person is a student at Charles University, since they are a University clinic.
Social Clinic. The Social Clinic provides short-term therapy in English. The intake questionnaire is in Czech, but it can be filled out in English and you can use a translator for the website. After completing the questionnaire, the coordinator will connect you with the most suitable therapist, no later than 14 days after the initial assessment interview.
Unicare provides psychiatric, psychological, and psychotherapeutic care in a wide range of mental health difficulties.The services can be covered by health insurance, but it is necessary to check the list of insurance companies with which the clinic has a contract. Please also carefully review the conditions.
CU Point
Charles University
Celetná 13
116 36 Prague 1
Czech Republic
Phone: +420 224 491 850
E-mail:
