You're going about your day and suddenly you find yourself with a racing heart, sweating, nauseated, and confused. You understand that you are having a panic attack. The question is what can do you to mange it?

Breathe: It might sound simple, but breathing is the best thing that you can do during a panic attack. Advice varies as to what type of breathing you should do, from taking short quick breaths to practicing long, drawn out breaths, but the important thing is that you breathe at all. You can count to ten if you wish, but it's best to stop and be aware of every breath that you take. By focusing on your breathing, you will not only get oxygen to your brain, but will also turn your concentration on something other than the panic attack.

Stop and replace: When something specific causes your panic attack, such as a troubling thought or idea, try compartmentalizing that thought and instead focusing on something more pleasant. For instance, if you're getting called into your supervisor's office and it sends you into an attack because you're afraid you're going to get in trouble, ignore the thought and instead think about the dinner that you're going to cook when you get home from work. Go through the entire list of ingredients that you'll need if it helps.

Call a friend: You don't want to call someone who will shrug you off and tell you that what you're going through is no big deal. (Because to you, it is.) If you have a trusted friend, however, that can talk you through it or provide comfort to you then it might be a good idea to give them a call. If it will help, explain to them beforehand that you have panic attacks and that you would like to be able to call on them if something happens.

Asking yourself "so what": This can also be thought of as emotional reasoning. Lots of panic attacks are caused by what if questions. What if I lose control? What if I lose my job? What if this is a bad day at work? Instead of focusing on the 'what if's, change your question to 'so what?' Once you do that, think your way through the situation. For example, if you begin to panic because you're afraid that you're going to get stung by a bee and you're afraid of bees, ask yourself what will happen if you do indeed get stung. You might then think about pulling out the stinger, applying ointment, taking some Tylenol, etc. Facing the fear can sometimes help.

Distract yourself: turning on the television or radio can be a good way to distract yourself during a panic attack. Sometimes, actually tuning out your own inner voice is the best thing that you can do. There are times when we need to ignore ourselves and panic attacks generally provide little rationalizations.

Meditation: By learning to meditate, you might be able to stave off the frequency of panic attacks. There are some activities, such as yoga, that can teach you relaxation techniques to incorporate into meditation as well. Once you become adept at it, then meditating during a panic attack might help alleviate the symptoms.

If you continue to have panic attacks that are severely affecting the quality of your life, then it's a good idea to consult a physician. Don't let it go on so long that it turns into something more severe. There are ways to control panic attacks, but the key is to find something that works for you.