From Cathleen Henning Fenton,
Your Guide to Panic Disorder.
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About.com Health's Disease and Condition content is reviewed by Steven Gans, MD

Do you know what to do when you are having a panic attack? By preparing for panic ahead of time, it's possible to learn to cope with your symptoms and even reduce the number of attacks you have in the long run.

While each of the following tips may not work for everyone, they are meant to help you create an individualized plan for your own panic attacks. A good self-help book, such as The Anxiety & Phobia Workbook, can help you come up with more coping tools. The following suggestions are not a substitute for professional help. By working with professionals (a therapist and/or a psychiatrist), you can create an individual action plan for coping right now and recovering in the future.

Learn a breathing exercise

You may have heard that breathing exercises can stop a panic attack or, at least, reduce the symptoms. If you wait until you are panicking to try a breathing exercise, however, you may find yourself making matters worse. Learn a simple breathing exercise when you are not in a highly anxious state and practice it every day, preferably twice a day (5 minutes in the morning, 5 minutes at night). Click here for a simple breathing exercise.

Some people find it difficult to learn a breathing exercise, or find that it increases anxiety. If that is the case for you, find a behavioral therapist to help you. If that's not an option, see if a friend will learn with you. Breathing exercises are good for everyone, so your friend will benefit. Create a safe environment where you can learn, talk about your fears, and start slowly (maybe only a minute at a time).

Once you have practiced a breathing exercise on a daily basis, you will find that it comes naturally to you to change your breathing during an attack. Additionally, regular practice may reduce overall stress and anxiety, thereby reducing panic attacks, too.

Learn a relaxation exercise

Relax during a panic attack? Impossible, you say. As with breathing, it is important to learn relaxation and practice regularly, so that it becomes natural to relax your muscles during an attack. Also, as with breathing, regular practice can reduce overall stress and anxiety. Quite simply, it's good for you. Click here for a simple relaxation exercise.

Again, if you have trouble learning a relaxation exercise, seek help from a professional. A behavioral therapist can help you learn relaxation and breathing. You may also find other forms of relaxation such as meditation helpful after you've learned the basics.

Create a telephone support list

This is the first of three lists (see the others below) you'll want to write. Keep one set at home in an obvious place (such as on the refrigerator) and keep one set in your purse or wallet.

The telephone support list is a list of names and telephone numbers of people who have given you permission in advance to call during a panic attack. Next to each person's contact information, write the times and days you may call. For example, your therapist might give you permission to call during certain hours. Also included on this list might be friends, family and support group members.

Ideally, you want a big list so that one person doesn't feel that he or she is your only support. That's one reason why joining a support group is a good idea -- you can be there for other people, as well as them being there for you. You know right now who you can ask to do this, so don't ask someone who doesn't understand, then be surprised when they aren't helpful. Keep seeking support (and if it's difficult in your community, then find support online and use instant messaging instead of the telephone).

At the top of your list should be the crisis hotline(s) for your area. A crisis hotline usually may be called 24 hours a day, whereas it's not always possible to find other support during late night hours. These hotlines are meant for any kind of emotional crisis, so don't feel you are burdening them if you are having trouble coping for any reason. Click here for instructions on finding a crisis hotline in your area.

Continue to Page 2 for more suggestions ...