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Not yet reviewed by a medical professional. Sourced information, to be confirmed.

Emotional shock, anxiety and mental health

Key points

  • Immediate distress: 3114 or France Victimes on 116 006.
  • Anxiety attack: get to shelter, 4-2-6 breathing, the 5-4-3-2-1 method.
  • An emotional aftershock within 24 to 72 hours is normal: don't stay alone.
  • Symptoms lasting more than a month: see a professional.
  • Stop watching violent videos, take breaks, act collectively.

In case of immediate distress

If you are having dark thoughts or need to talk right now: call 3114 (free, confidential, 24/7 in France) or France Victimes on 116 006.12

Where to start?

In the moment: calming an anxiety or panic attack

After a police charge, grenade blasts, kettling or in a custody cell, your body can trigger an intense alarm response (racing heart, shortness of breath, shaking, feeling detached from reality):3

  1. Get to a calm spot: move away from noise and crowds, sit down with your back against a wall.3
  2. Slow your breathing: inhale through your nose for 4 seconds, hold for 2 seconds, exhale slowly through your mouth for 6 seconds (a long exhale slows the heart rate).
  3. Ground yourself in the present (5-4-3-2-1 method): name around you (out loud or in your head):
    • 5 things you can see;
    • 4 things you can touch (the ground under your feet, the fabric of your jacket);
    • 3 sounds you can hear;
    • 2 smells;
    • 1 deep breath.
  4. If you are helping someone in shock: introduce yourself calmly, ask permission before touching them, speak in a steady voice and offer to breathe together at the same pace.3

The following days: the aftermath

It is completely normal to experience an emotional backlash 24 to 72 hours after violence, an arrest or police custody (sudden exhaustion, crying, irritability, insomnia, images replaying on a loop):42

  • Do not stay alone: talk about what you went through with your buddy, loved ones or a support group, without downplaying how you feel.4
  • Release the pressure to "compartmentalise": a protest can be a gruelling time and, if poorly handled, leave long-term trauma. Take time to unwind, then talk it over with others if needed (defusing, then debriefing).5
  • Take care of your body: sleep, warm meals, limit alcohol and stimulants, and step away from videos of violence for a few days.
  • When to see a professional: if nightmares, startling at the slightest noise, flashbacks, anxiety or avoiding public places last more than a month after the events, it may be post-traumatic stress disorder (PTSD), which responds very well to care. Talk to a doctor or a regional trauma centre (Cn2r — psychotraumatisme).4

Discouragement and activist burnout

Faced with violent news or repression, sadness, anger or a feeling of powerlessness are common:

  • Turn off continuous news feeds: checking reliable sources once or twice a day is enough; watching violent footage on repeat exhausts you without helping anyone.
  • Pass the baton without guilt: movements last over time because each person can step back and rest when overwhelmed.
  • Act collectively: collective action (solidarity funds, community kitchens, poster pasting, local groups) breaks isolation and restores agency.

Who to call (free and confidential)

Service Number Who for and when
3114 — Numéro national de prévention du suicide 3114 Psychological distress, suicidal thoughts — healthcare professionals, 24/71
France Victimes (116 006) 116 006 Victims of violence (including police violence) — psychological and legal support, 7 days a week2
Fil Santé Jeunes (0 800 235 236) 0 800 235 236 Young people aged 12 to 25 — anonymous helpline and chat, daily from 9 a.m. to 11 p.m.6
3919 — Violences Femmes Info 3919 Victims of sexist and sexual violence — 24/77
Nightline France Online / phone Students — night-time listening service by and for students (9 p.m. – 2:30 a.m.)6
Cn2r — psychotraumatisme Online Directory of regional psychological trauma care centres (adults and minors)4
Psycom — Santé mentale Info Online Complete directory of mental-health helplines and public care centres near you6

All "psychological support" resources in the directory

In one of these situations? depressed, sad or overwhelmed · injured · a high-school student

Sources

Each note links to the source of the information. In a medical or psychological emergency, call 3114 or 15.

  1. 3114 — National suicide prevention helpline · AI-sourced on · awaiting human check ↩↩

  2. France Victimes — 116 006 · AI-sourced on · awaiting human check ↩↩↩

  3. Street medics — Les gestes à adopter en manif (booklet) · AI-sourced on · awaiting human check ↩↩↩

  4. Cn2r — Presentation booklet (psychological trauma) · AI-sourced on · awaiting human check ↩↩↩↩

  5. Medicaction — Les gestes à adopter en manif (two-page leaflet, July 2024, in French) · AI-sourced on · awaiting human check ↩

  6. Psycom — Mental-health helplines directory · AI-sourced on · awaiting human check ↩↩↩

  7. Arrêtons les violences — 3919, Violences Femmes Info · AI-sourced on · awaiting human check ↩

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