Feeling fear is a normal response to the events around us, but some people sometimes suffer from sudden and intense attacks of panic and anxiety, which are called "panic attacks".

You may have encountered a frightened person who lost control of his emotions, or you went through the same experience, which is characterized by difficulty breathing, profuse sweating, shivering, and violently increasing heartbeat.

Some may also experience chest pain and a feeling of detachment from reality during a panic attack, so they think they are having a heart attack.

Others also reported feeling like they had a stroke.

Panic attacks can be frightening, and they can strike you quickly before you realize what's going on.

Here are 7 strategies you can use to try to stop a panic attack when you have one. The following steps should be practiced without waiting for it:

  • deep breathing

People who suffer from panic attacks know that irregular breathing is an essential feature of them. Hyperventilation is a symptom of panic attacks that can increase fear, and deep breathing can reduce panic symptoms during an attack.

By practicing breath control, you can overcome a panic attack. Slowly take deep breaths for 4 4 seconds, hold the breath for 2 seconds, and then slowly breathe out again within 4 seconds.

By training in breathing control you can overcome a panic attack (Shutterstock)

  • Find the focus

If your feelings betray you, and you have a panic attack, look for something fixed in your sight and look at it for a minute or more, consciously notice everything possible about it, focus on its color, size, dimensions and function, or anything that distracts your attention from fear.

  • perception

During a panic attack, the person loses sight of reality for a few seconds, and what you should do at that time is to realize that what is happening will pass and you will be fine.

It is necessary to train to get out of the cycle of fear, and to make sure that the current event is temporary.

If you feel that you are psychologically lost from reality - not from consciousness - try to do any activity that confirms your alertness: touching a rough cloth or grasping delicate objects to stimulate the sensation in the muscles of the hands and feet.

  • close your eyes

Curiosity always pushes many to follow the details. If we imagine that you witnessed a horrific accident that caused you to have a panic attack, it is better to close your eyes, to avoid the stimuli that contribute to increasing your fear.

Not seeing events sometimes helps you get rid of fear, even if it is around you, so that you can focus, and think of possible solutions.

Sometimes not seeing events helps you get rid of fear (Getty Images)

  • relax

Muscle relaxation techniques can help stop a panic attack in its tracks by controlling your body's response as much as possible.

Muscle relaxation techniques will be most effective when you practice them beforehand.

  • light exercise

Walking, climbing stairs or any type of exercise you do can help relieve stress.

Avoid strenuous activities If you have trouble breathing or have difficulty breathing, wait for a moment to control your breath before you engage in any activity.

Walking, climbing stairs, or any type of exercise can help relieve stress.

(Shutterstock)

  • Inhale the calming scents

Lavender oil is known for being soothing and relaxing for stress.

It can help your body relax.

If you know you are prone to panic attacks, keep some lavender essential oil on hand, and apply a little to your forearms when you have a panic attack.

This oil is used to calm children who suffer from hyperactivity and distraction, and then it may help you a lot in feeling calm. You can also try drinking lavender or chamomile tea for relaxation.