Proper preparation will put you on the right track for managing panic attacks. It can be difficult to predict when a panic attack will occur, but if you take steps to prepare yourself ahead of time, then you can reduce the severity and impact these attacks have on you. Here are five things you can do ahead of time:

Remember to breathe. Have you ever seen anyone on television told to breathe into a paper bag in order to calm down? This may 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. When people have a panic attack they tend to forget to breathe properly and often take short breaths. This can actually increase the feeling of panic and prolong the attacks duration. So plan ahead and learn (and practice) calming breathing techniques ahead of time.

Learn to relax. Although it can be difficult to remember to relax during a panic attack, the ability to do so will go a long way towards managing panic attacks. Just like breathing, it’s important to learn and practice relaxation before hand. Meditation can be used in order to train your body to relax so that you can call up the skill anytime.

Know what triggers your attacks. Understanding what triggers your own panic attacks can also help you prepare for them. Is there a specific phobia you have? Do certain things stress you out more than others? Knowing what may trigger an attack can help in a couple of ways. First you can avoid the situation if at all possible. Of course some things in life unavoidable and essential so the second way that understanding your triggers can help is by giving you advanced warning that you can expect an attack. At that point you can focus on breathing and relaxing and minimize the effects of the attack.

Know who to call. Knowing where you can get help during a panic attack is crucial to managing panic attacks. Whether you call yourself or have someone else doing it, being able to access the important numbers you need, when you need them, will help get you through an attack. When you leave your home, take a list of emergency contacts, support groups or contacts and your doctor’s number.

Carry a “comfort bag”. Finally, in order to help you manage panic attacks have a bag available that you can take with you when you go out. Along with your list of contacts you can keep other items that make you feel comfortable and can help you calm down with you. If you are taking medication, this is a great place to keep them, along with the instructors for their use. Bring items from home that make you feel comfortable including tea, books or even a stuffed animal.