Let me set out what to remember when an attack comes.

First, that this passes. A panic attack generally reaches its peak within ten minutes and subsides after that. It is not a dangerous state, and you do not die from the attack itself.

Second, breathe slowly. When you are anxious, breathing speeds up and the symptoms worsen. Breathe in for four seconds and out slowly over six to eight seconds, making the out-breath long.

Third, move your attention to the surroundings. Counting to yourself five things you can see and four things you can hear is a method that helps.

However, there is an important caveat. If it is a first attack, if the chest pain is severe, or if there is pain radiating into one arm, cold sweat, or a feeling of consciousness clouding, do not conclude it is panic — you must receive emergency care immediately. The symptoms overlap with cardiac disease.