It's natural to feel anxious before important exam or when waiting for results of medical analysis. But what to do, if fear comes without any reason?

Anxiety is regulated by the part of our brain, called amygdala. If this center becomes excessively sensitive to the nerve signals, you may experience so-called panic attacks.

This trouble occurs suddenly and feels like splash of fear, accompanied by pounding heartbeats, sweating, trembling, lightheadedness and sense of detachment from reality. Sometimes it may even mimic the heart attack, causing pressure in the chest and shortness of breath.

In most cases, pattern to these overwhelming attacks remains unclear. However, in certain conditions, like claustrophobia (fear of closed spaces), attacks are triggered by exposure to the the main cause of fear.

Credit: Unsplash

Credit: Unsplash

Although panic attacks may be really terrifying for those, who experience them, they commonly last nearly 10 to 20 minutes and don't lead to serious problems. But it may be much better to learn, how to cope with panic attacks effectively and decrease their frequency.

The good news that you can do it easy, using these simple steps:

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Credit: Unsplash

Credit: Unsplash

Step 1: control your breath

It's extremely important to keep under the control your breathing during the attack.

Breathe in slowly through your nose for the count of five, then hold for a second. Exhale slowly through the lips for the count of four. Make a 2-second pause and repeat once more.

Deep, mindful breathing is one of the most efficient relaxation techniques.

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Credit: Unsplash

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Step 2: recognize your condition

Say to yourself that it's a temporary, not dangerous problem, which will pass soon. Try to recognize that everything, you feel now, is a result of fear. And the faster you get rid of your anxiety, the faster symptoms go away.

Credit: Unsplash

Credit: Unsplash

Step 3: focus on something

Find an object and try to concentrate your attention on it. Take a good look, noticing the color, shape, size and other features of the thing.

Focusing on something, besides your fear, can quickly diminish the symptoms of panic attack.

Step 4: try to make a conversation

It may seem like you can't breathe and do anything during the attack. But try to speak with somebody and maintain conversation. This can help normalize breathing and keep your mind in the present moment.

Credit: Unsplash

Credit: Unsplash

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The BetterMe Team wants you and those close to you to live a healthy, happy life! Your health is a valuable thing; look after your body and your mind so that you can live your life to the fullest – Remember you only get one!

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Credit: BetterMe