In the midst of a panic attack, it can feel almost impossible to calm down. Here are a few tips everyone should know for themselves or someone they love who struggles with anxiety.

1.) Close your eyes

Before you try to calm your breathing, close your eyes. Let the world pause and move into your own space. Remind yourself this will pass, and keep focusing on staying calm.

2.) Breathe

If your body is calm, it is hard to stay worked up. Breathe in a pattern. Try breathing in through your nose for 5 seconds, then out through your mouth for another 5. Do this until you can catch your breath.

3.) Touch something

Remind yourself that everything is okay. Everything is still here, and you are still okay. Stimulate your senses with a stress ball, for example, or any object in your vicinity. This can help calm and reassure you, as well as take your mind off of the worried feelings.

4.) Imagery

Imagine your favorite place to be. Think about what it feels like, smells like, sounds like, and looks like. Imagine what month it is when you are there, who you are with or not with, and what you’re doing. Paint a picture in your head and bring yourself there.

5.) Start a conversation

Depending on the situation, sometimes asking a friend to talk to you can help. Start talking about your favorite TV show, what you did last week, your favorite meal, or even the weather outside. Talk about anything you can think of, or ask someone else questions about themselves. This is aimed to take your mind off of the anxious feelings and thoughts long enough to calm down your body, and regroup.

6.) Stay focused

In the midst of an anxiety attack, it is important not to assume other people are looking at you or talking about you. Yes, they may be looking and whispering, but more often than not, other people want to comfort someone in distress. And it’s okay to politely decline help from other people. Sometimes they aren’t sure of what to do and only cause more stress. Stay focused on yourself and calming down. Keep breathing until you are okay.

7.) Get fresh air

If you’re out in public and begin to panic, it’s perfectly acceptable to step outside for some air. If you want to be alone, let your friends or family know you need a minute to yourself and that you’ll be okay. This will pass eventually, and you will feel okay again.

8.) Never feel guilty

Everyone faces their own struggles every day. Some people are naturally anxious and become overwhelmed easier than others. Some people don’t understand anxious feelings. It is important to never feel guilty for the way you feel. It’s okay to be upset or anxious or nervous, it’s just the way your brain works, and you should never feel ashamed because of that!