One can experience a panic attack when they least expect it, which can cause a great deal of fear and anxiety.

Many people do not know what they should do when dealing with a panic attack. Here are eight easy steps a person can follow when a panic attack strikes unexpectedly:

Take a break
A panic attack can be very uncomfortable and can affect your thinking. The best thing to do when this happens is to take a break in order to calm down. You don't want to do anything when you're not thinking clearly.

Take deep breaths
If experiencing a panic attack, take some deep breaths to relax, feel better, and to get rid of some of the excess fear and anxiety. There are many kinds of breathing exercises you can learn with the help of a mental health counselor.

Know that it will pass soon
Many people feel helpless when they experience a panic attack for the first time. The fact is that you will be okay and that it takes a few minutes for the anxiety to go away.

Distract yourself
Try to distract yourself from the panic you are experiencing. Get some fresh air, listen to some music, take a brisk walk, read the newspaper, or do something relaxing that will give you a fresh perspective on things.

Visualize a red stop sign
Visualize a red stop sign in you mind when you encounter a fearful or negative thought. This serves as a reminder to stop focusing on that thought and to think of something else. Then try to think of something positive to replace the negative thought.

Don't dwell on your thoughts
A person must not dwell or focus on their thoughts during a panic attack. The more a person tries to reason out their thoughts, the longer a panic attack will last.

Read some positive affirmations
Another technique that is very helpful to help overcome your negative thoughts during a panic attack is to have a small notebook of positive statements from your favorite self-help book that make you feel good. Whenever you come across one, write it down in a small notebook that you can carry around in your pocket to read whenever you feel depressed.

Get help
It is important to talk to a qualified professional in order to get the facts of what a panic attack is and learn what you can do when one occurs. By doing so, you will help yourself in the long run, because you will become better able to deal with any panic attacks in the future.

Stan Popovich is the author of the popular managing-fear book, A Layman's Guide to Managing Fear. For more information about the book and to get more free mental health advice, please visit https://www.managingfear.com/.