It's often difficult to think of what to do once you start panicking, and sometimes it's something simple that is most helpful, such as taking a walk. Come up with a list of everything that's helped in the past during the early panic stages. Only you know what works for you (one person may find relief in a hot bath, whereas another person needs to be as active as possible).
Don't put activities on the list that you know don't work for you just because other people have suggested it. If there are activities you haven't tried during an attack, practice them at other times and see how they make you feel. Walking is a good example. If you find that walking reduces your anxiety, then there's a good chance it will be helpful during an attack (you may need to keep a plan of where you will walk next to your list of distractions).
Write a list of coping statements
What do you think about when you are having a panic attack? Write down a list of the thoughts that often run through your mind when you are beginning to panic and during the attack. An example might be, "I am going crazy." After you've created a comprehensive list of these types of thoughts, come up with coping statements that counter them. For example, "The feeling of going crazy is a symptom of a panic attack. I am not going crazy. These thoughts and feelings are temporary, and I can get through them."
About.com Depression Guide Nancy Schimelpfening has a great article on How to Cope With Negative Thoughts that will help you create counter-statements for the kinds of thoughts we often have when anxious or panicky. Use this list when you are beginning to have these kinds of thoughts and learn to repeat the coping statements to yourself. It's a good way to learn to rely on your own strength during difficult times.
Put together a comfort bag
Besides the lists and techniques mentioned above, you may find that other objects and tools help you through (or even avoid) panic attacks. For ideas on keeping these coping tools all in one place, see my article How to Put Together a Comfort Bag.
