Es ist normal, Angst zu haben
Jetzt gebe ich dir eine Atemübung, Nachfolgend finden Sie Zahlen, die in einer Krisensituation hilfreich sein können.
Ich verstehe, dass Sie Angst und Unruhe verspüren, und das sind normale Reaktionen auf schwierige Zeiten. Ich bin hier, um Sie zu unterstützen.
Beginnen wir mit tiefem Atmen. Atmen Sie tief und langsam durch die Nase ein, halten Sie den Atem eine Sekunde lang an, und dann langsam durch den Mund ausatmen.
Wiederholen Sie dies mehrmals. Dies kann Ihnen helfen, sich zu beruhigen.
Ich verstehe, dass Sie Angst und Unruhe verspüren, und das sind normale Reaktionen auf schwierige Zeiten. Ich bin hier, um Sie zu unterstützen.
Beginnen wir mit tiefem Atmen. Atmen Sie tief und langsam durch die Nase ein, halten Sie den Atem eine Sekunde lang an, und dann langsam durch den Mund ausatmen.
Wiederholen Sie dies mehrmals. Dies kann Ihnen helfen, sich zu beruhigen.
Here's one exercise
for breathing that might help.
1. Sit or lie down as if you were a doll or soft toy.
2. Now breathe. Inhale as if through your nose so that your belly rises up like a balloon. Make your belly big like a balloon as you breathe.
3. Now exhale slowly through your mouth as if you were deflating a balloon. Make your belly small as you breathe this way.
4. Repeat this several times as if you were playing with balloons. Inhale the air to make your belly rise and exhale to make it small.
5. It helps you relax and make your breathing calm.
for breathing that might help.
1. Sit or lie down as if you were a doll or soft toy.
2. Now breathe. Inhale as if through your nose so that your belly rises up like a balloon. Make your belly big like a balloon as you breathe.
3. Now exhale slowly through your mouth as if you were deflating a balloon. Make your belly small as you breathe this way.
4. Repeat this several times as if you were playing with balloons. Inhale the air to make your belly rise and exhale to make it small.
5. It helps you relax and make your breathing calm.
IMPORTANT TELEPHONE NUMBERS IN GERMANY
Polizei // 110
The police are the people who are responsible for keeping a city or country safe.
If something bad happens or someone is in danger, people can go to the police for help.
Rettungsdienst // 112
Ambulance services are helpers who come when someone is sick or injured and needs help. They take the person to a hospital where they are treated by doctors.
Telefonseelsorge // (kostenfrei) // (0800) 111 0 111 // (0800) 111 0 222
Telephone counseling:
- People can call there when they are sad or anxious.
- On the phone they will be listened to and tried to help.
- Everything they say is kept confidential and they do not have to give their name.
Hilfetelefon - Gewalt gegen Frauen // (kostenfrei) // (0800) 116 016
The "Violence against Women" helpline:
- The helpline is a number that women can call,
if they need help because someone is hurting or frightening them.
- The people on the phone will listen to them and help them find a solution.
- They can also suggest where help is available nearby, such as a women's shelter.
BKH Augsburg // (0821) 400 24 75
BKH (Bundeswehr Hospital):
- This is kind of like a hospital for those who are sick in the head or feelings.
- Here doctors and nurses help people to get well.
- Sometimes people have to stay there until they feel better.
Frauenhaus Augsburg // (0821) 229 00 99
Women's shelter:
- The women's shelter is like a safe place for women who are afraid of someone.
- Women who do not feel safe can turn there to be protected.
- They and their children can live there and be assured that nothing will happen to them.
- The people at the shelter help and support the women to get their lives back to normal.
Sozial-psychiatrischer Dienst Augsburg // (0821) 450 19 33 33 11
Social-psychiatric service:
- These are people who help people who are experiencing difficulties in life.
- For example, they can help if a person has no home or is unhappy.
They try to make life easier.
The police are the people who are responsible for keeping a city or country safe.
If something bad happens or someone is in danger, people can go to the police for help.
Rettungsdienst // 112
Ambulance services are helpers who come when someone is sick or injured and needs help. They take the person to a hospital where they are treated by doctors.
Telefonseelsorge // (kostenfrei) // (0800) 111 0 111 // (0800) 111 0 222
Telephone counseling:
- People can call there when they are sad or anxious.
- On the phone they will be listened to and tried to help.
- Everything they say is kept confidential and they do not have to give their name.
Hilfetelefon - Gewalt gegen Frauen // (kostenfrei) // (0800) 116 016
The "Violence against Women" helpline:
- The helpline is a number that women can call,
if they need help because someone is hurting or frightening them.
- The people on the phone will listen to them and help them find a solution.
- They can also suggest where help is available nearby, such as a women's shelter.
BKH Augsburg // (0821) 400 24 75
BKH (Bundeswehr Hospital):
- This is kind of like a hospital for those who are sick in the head or feelings.
- Here doctors and nurses help people to get well.
- Sometimes people have to stay there until they feel better.
Frauenhaus Augsburg // (0821) 229 00 99
Women's shelter:
- The women's shelter is like a safe place for women who are afraid of someone.
- Women who do not feel safe can turn there to be protected.
- They and their children can live there and be assured that nothing will happen to them.
- The people at the shelter help and support the women to get their lives back to normal.
Sozial-psychiatrischer Dienst Augsburg // (0821) 450 19 33 33 11
Social-psychiatric service:
- These are people who help people who are experiencing difficulties in life.
- For example, they can help if a person has no home or is unhappy.
They try to make life easier.
