Insight Psychotherapist Mary Morehouse says a panic attack is when your fight or flight response is activated when danger isn’t there. Symptoms include shaking, sweating, nausea, shortness of breath.

Everyone has felt anxious or panicked at some points in their life. It’s natural response to being in a stressful or dangerous situation.

“We don’t really know exactly why we have these. Panic attacks kind of come from nowhere,” Mary says there are ways to guide yourself out of a panic attack. “Breathing is a good place to start.”

Try the square breathing method– Breathe five seconds in. Hold for five seconds. Breathe out for five seconds. And rest for five seconds.

There’s also the 5-4-3-2-1 method- Find five things you can see. Listen for four sounds. Touch three objects. Identify two different smells. Name one thing you can taste.