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Good planning will put you on the right track for managing panic attacks. It can be challenging to predict when a panic attack will take place, but if you take steps to prepare yourself in advance, then you can reduce the severity and impact these attacks have on you. Here are five things you can do beforehand:
Do not forget to keep breathing.
Have you ever seen anyone on television instructed to breathe into a paper bag in order to calm down? This might work, but learning how to breathe properly on your own before you have a panic attack will prepare you to do it during the attack. So plan ahead, learn and practice calming breathing strategies ahead of time.
Learn to relax.
It can be difficult to think about relaxing during a panic attack. But if you are able to remember to relax and have practiced the skills ahead of time, you will be that much closer to managing your panic.
Understand what triggers your attacks.
Being familiar with what triggers your own panic attacks can also help you get ready for them. Is there a particular phobia you have? Do certain things stress you out more than others? Understanding what may trigger an attack can help you avoid the situation that causes panic, if at all possible (or practical) or provide you with advanced warning of an attack. At that point you can concentrate on breathing and relaxing to help limit the effects of the attack.
Keep important numbers ready.
You likely have a list of people that you can call during an attack that can help you through it. These might be friends, doctors or support groups. If you have a list handy when an attack is beginning, you will be able to get help as soon as you need it. It is also important to keep this list handy because someone else may be able to assist you by calling the people you need.
Bring a “comfort bag” with you.
We often have things in our lives that give us comfort. Pictures of friends, stuffed animals or other trinkets can help with managing panic attacks by helping to calm you down. You can put these in a bag that you can easily take with you whenever you leave the house.
Dealing with Anxiety has a lot of tips for learning how to deal with and manage your panic. You can get a some simple to use tips right away here: treatment for panic attacks
