Everyone's been in that situation when you've either had been having a panic attack or anxiety attack. Or both. So, what do you do when you're having one? These 5 steps have been proven to work.

1. Take a moment to breathe. Sometimes when we're having an actual attack we forget to breathe. What works for me is to take a deep breath in and count to 5, slowly. Then let it out and count to 5, again. It repeat that until I feel better.

2. The 5-4-3-2-1 method. This method always works, I tell my friends to do this too. Look at 5 objects and think about what separates them from each other. Listen for 4 sounds and think about how they sound. Touch 3 objects, think about how they feel. Identify 2 smells. And list 1 thing you can taste. The 5-4-3-2-1 method brings you back to reality and it's scientifically proven to help because it takes your mind off of the attack.

3. Go for a little walk. Getting out of the environment that triggered your attack can sometimes help. It also helps you get out of your head for a little bit.

4. Talk to a friend or loved one. I talk to my friends because it gives me a sense of relief. And it distracts me from the thought of my attack. And it's nice to just get whatever you're stressed, anxious or nervous about off of your chest.

5. Try to recognize you're having an attack. If you recognize you're having an attack, it helps to realize it. It's a mental thing, I'm pretty sure.

Long story short, we all have panic/anxiety attacks. I don't think I've met one person so far who hasn't struggled with these. I hope this article helped and you picked something new up from this article.

Never be afraid to talk to a doctor or a professional if it gets worse.