You’re busily going on with your daily routine and unexpectedly you find that your heart is racing, that you are drenched with sweat, you feel sick to your stomach, and you’re filled with confusion. In addition to all of these things, you also have an overwhelming sense of fear. You appreciate the fact that you’re in the middle of a panic attack. So how to stop a panic attack?

1. Substitute: In learning how to stop panic attacks, the first thing that you should try is compartmentalizing the harmful thoughts that are feeding the attack. As a substitute, center your attention on something that is simply more agreeable.

For example: if you’re on your way to visit your in-laws and you suddenly have a panic attack, put a halt to the negative thoughts and think about the movie night you’re having with your girlfriend instead. Visualize the popcorn, the movie trailers-whatever you can to replace the negative thoughts that are feeding the attack.

2. Breathe: it’s not rocket science, but taking a breath is often difficult when you are having an attack. Whether you take long breaths or short ones, just remember to take a breath. Focus on your breathing and you will not only get the oxygen carried to your brain that it needs, but it will refocus your attention, too.

3. Talk: If you have someone that you can trust, then talk to them. However, don’t talk to someone who will simply ignore you and your attack. You want understanding, not a brush off.

4. Don’t question the attack: Analyzing it is probably not going to work. Why? Because panic attacks are not usually rooted in logical fears. Instead, they are rooted in “what ifs?” that are probably never going to happen. Therefore, trying to be logical about them is usually futile. Instead of questioning why you’re having it, focus on getting over it.

5. Touch something: This might sound strange, but sometimes touch can help alleviate a panic attack. If you have a partner, now is the time for a hug. If you don’t, then try wrapping yourself in a sweater, leaning back in your chair, bringing your knees up to your chest, or leaning over at your waist. For some reason, the feel of contact can provide support and assurance even during difficult anxiety attacks. Of course, you don’t want to hug a random stranger or your boss, but the table will do.

Hope these few tips will make it clear how to stop panic and anxiety attacks, or at least give you some weapons against them.