If you get a panic attack without warning, what should you do? You know the signs: sudden palpitations, nausea, trembling or shaking, or excessive sweating; yes, you're experiencing a panic attack. However, instead of doing what would be "normal" in this situation, and succumbing to the terror that overwhelms you, you can remind yourself that it's only a panic attack and that the feelings of "danger" you feel are not real. Try to relax, take a deep breath, and breathe deeply but slowly until the symptoms go away.

Sometimes people do not accept they are having panic attacks. They dismiss it as nerves but in extreme cases, people are driven to seek help and the options available are medication and counseling. Both methods are helpful but have their disadvantages. Medications provide a brief respite from the symptoms but can have unwanted side effects whilst counseling takes time.

The issue though is controlling the panic attack on the spot. Here are some useful tips to put your panic attack under control:

Take a deep breath and breathe slowly and deeply through your nose, not your mouth. This will help prevent you from hyperventilating, which can certainly happen if you simply start gulping air through your mouth. Remind yourself as calmly as you can that this is just a panic attack and that nothing truly bad is happening. Instead of fighting the attack, "relax" into it by visualizing a calming scene and letting the symptoms dissipate. Remember that the symptoms are not going to go away right away, so stay focused on what you're visualizing and simply let the symptoms go away on their own.

Relax; sit down and continue your visualization within your mind, reminding yourself that panic attacks never last for long, and that things should be better in just a few seconds. After that, you can get up and go on with your day.Remind yourself as well that nothing is actually wrong and that instead, your body somehow has a disjointed reaction to "normal" situations.

Once you understand why panic attacks happen, you can better gain control of them and at least feel better about having them come even if they don't go away right away. It may very well be, for example, that you're undergoing an extended and stressful situation right now. Financial crisis, job loss, divorce, death of a close family member — all of these things can bring on panic attacks. Talk to family members and get their support, and read up on materials that help you understand why panic attacks happened and how you can help them stop. Letting family members and friends know you have panic attacks can lessen embarrassment, since once they understand why you are behaving the way you do during a panic attack, they'll know that your behavior is not simply "strange."

It helps to understand why you have panic attacks. Have you been going through extended stress recently? For example, have you recently undergone the death of a close family member, or are you going through divorce? These situations are certainly stressful and can lead to depression and in some cases, panic attacks. Talk to family and friends to get support, and see your family doctor to get help if the problem continues. Read up on materials to understand why panic attacks occur and what you can do to resolve them. And keep family members clued in on the fact that you have panic attacks, because once they understand your symptoms, they can both understand YOU better when you're having one, and they can help you manage your symptoms, too.

If you are a hypochondriac, see a doctor and have a medical examination to allay your fears. Telling the doctor you are also having panic attacks can help him decide your medication or therapy.

Another thing that can help alleviate panic attacks is a healthy lifestyle. A healthy diet with regular meals, plenty of sleep, and exercise helps keep adrenaline stores in check, which can help alleviate panic attack severity or may even forestall them altogether.

Again, it cannot be stressed enough that counseling can help you understand and gain control over your panic attacks in the long term. Once you understand why they happen come you can gain mastery over them, which goes a long way toward alleviating them altogether. Simply feeling in control once you know what's causing your panic attacks and how to control them will help stop them from happening.