On Monday, Australian meteorologist Nate Byrne was in the middle of announcing the morning forecast when he told the audience he had to “pause for a moment” because he was having a panic attack, according to a clip posted to ABC News Australia’s Instagram account. Before calmly asking his colleague Lisa Millar to take over, Byrne addressed the audience. “Some of you may know that I have occasional panic attacks and this is what is happening to me right now.”

Millar quickly chimed in, directing viewers to the story Byrne wrote about his first panic attack, which he had during his live broadcast. “It’s fantastic that he’s been so open and transparent about it,” Millar said. Later in the show, Byrne rejoined Millar in the studio, laughed with his colleagues and said he was grateful for their support.

His panic attack sparked a discussion online about the importance of transparency and support for common mental health issues. Commenters praised the news team for handling the situation, “transitioning effortlessly” and speaking openly about panic attacks. “This is the BEST thing I’ve seen in a long time,” one noted, while another wrote, “This is the gold standard of how to advocate for mental health while also supporting a colleague having a panic attack.”

Whether you’ve never experienced a panic attack or you’ve had one yourself, experts say there are some lessons you can learn from Byrne’s experience.

What is a panic attack?

A panic attack is an extremely intense but brief and non-life-threatening period of fear and discomfort. “Panic is actually the essence of the fear response,” psychologist Kevin Chapman tells Yahoo Life. “The difference is that a fear response is a ‘real’ alarm; you are actually in danger and so your body reacts to prepare you for the threat.”

A panic attack, on the other hand, “is what we call a ‘false alarm,'” says Chapman. “You’re literally having a fear response when there’s no real threat, but your body is all-or-nothing and reacts as if you were in a fire.”

Chapman found Byrne and his colleagues handled the meteorologist’s panic attack “masterfully,” adding: “People have this threatening idea of ​​panic attacks, especially if they’ve never had one,” he explains. “The way he presented himself and the way his colleagues handled it… they reduced the stigma and demystified what happens during a panic.”

Psychologist Sanam Hafeez agrees with Chapman, saying Byrne and his colleagues are a great role model for others. “The fact that (Byrne) told them and his audience in advance made it easier for him to deal with the situation in the moment,” she tells Yahoo Life.

What does a panic attack feel like?

Symptoms of a panic attack include racing or irregular heartbeat, increased blood pressure, dizziness, difficulty breathing, and upset stomach. You may suddenly feel sweaty and hot or cold. “Two symptoms that are really scary are depersonalization – an out-of-body experience – or derealization, which is feeling like things around you aren’t real,” Chapman explains. It may feel like you’re having a heart attack, even though you’re not, and you may have some or all of these symptoms, he adds.

During a panic attack, cortisol and adrenaline flood the body, but only briefly. A panic attack usually reaches its peak within 10 minutes, although many people feel like it lasts “for hours,” says Chapman. That’s because residual stress hormones linger in the body for a while, but that unpleasant ending is probably not nearly as intense as the panic attack itself.

Chapman says there is no link between panic attacks and heart attacks. But chronic stress can increase the risk of cardiovascular disease, stroke and other serious health problems, according to Chapman and the Mayo Clinic.

Anyone can have panic attacks – but there is a prerequisite

“Panic is an equal opportunity employer,” says Chapman. That’s because we all have the same limbic system that regulates our emotions and responses to the world around us, and it can go haywire in anyone. Panic attacks are also common. According to the Cleveland Clinic, up to 11% of people in the United States experience a panic attack each year.

Chapman notes that while women report panic attacks slightly more often, men are just as likely to experience them—they just don’t talk about them as much. That’s why Chapman was especially happy that Byrne was open about his panic.

Although a panic attack can happen to anyone, fear is a necessary accompaniment. As Chapman puts it, “Fear is always the trigger for panic attacks. You can’t panic without fear being there.” Panic occurs when fear becomes overwhelming dread.

Panic attacks may feel random, but are not

The idea that panic attacks come out of the blue is a “myth,” Chapman says. In reality, these attacks are usually triggered by one of two things, he says.

Thoughts that something might be scary – for example, being on camera isn’t dangerous but can be nerve-wracking – can be a subtle trigger for panic. Or you might have a physical feeling, like a racing heart or sudden stomach pain, that reminds you of panic and becomes a sort of self-fulfilling prophecy. Chapman explains that thinking about an unpleasant feeling can make it worse, “leading to even more negative thoughts and escalating into full-blown panic.”

The subtlety of these triggers makes them seem like they occur “without warning,” says Hafeez. “This unpredictability can make panic attacks particularly troubling, as sufferers can be overwhelmed by anxiety and physical symptoms even when there seems to be no immediate cause for them,” she explains.

How to get out of the panic spiral

When you’re in the middle of a panic attack, it can seem impossible to survive. However, Chapman always recommends two simple steps:

1. Breathe. Breathe in through your nose for four to six seconds and out through your mouth for another four to six seconds. Repeat 10 times. “Proper breathing is a portable tool to help you persevere in uncomfortable situations,” such as being in a crowded place that might trigger your panic, Chapman says.

2. Focus on something outside of you. Chapman points out that focusing on your own discomfort and anxious thoughts is a hallmark of panic attacks. But you can start by turning your attention to something external to “anchor yourself in the present moment,” he says. Try some grounding techniques, like focusing on something you notice with each of your five senses.

If you are near someone who is having a panic attack, you can follow the example of the team at ABC News Australia and help the person. “The best thing others can do is stay with the person and remain calm. You should remind the person that the panic will soon pass,” advises psychologist Bunmi Olatunji. “Remember that panic attacks reach their peak after about 10 minutes.”