Your panic plan
If stress usually precedes a panic attack, then the obvious prescription, you'd think, would be to double up on yoga classes or try some head-calming meditation. Unfortunately, more "om" isn't the answer. There's no scientific proof that stress-reducing techniques will stifle future panic attacks. Because there's often no predicting when or whether another attack will strike, doctors usually don't recommend therapy or taking meds regularly unless your attacks are frequent and debilitating. But if a panic attack does occur, how you respond can steer you clear of uncontrollable hysterics. Here's how to wage your own war on terror:

Before it happens know that a panic attack will not harm you
"In therapy, we teach patients that although panic attacks are uncomfortable, there's nothing physically dangerous about them," says Kimberly Wilson, Ph.D., a cognitive-behavioral therapist in the San Francisco Bay area and a psychiatry instructor at Stanford University.

Open up about your attacks
If you know you're susceptible to panic attacks, let friends, family, or even a trusted co-worker know the symptoms, so they can recognize one when it's happening and reassure you that you'll get through it, Kiriakos says.

Pack a pill
If you've had a panic attack before, you can talk to your doc about getting a prescription for a small amount of a benzodiazepine, such as Xanax or Valium, to have on hand in case another one strikes. A benzodiazepine takes only a few minutes to increase the activity of a neurotransmitter called gamma-aminobutyric acid (GABA), which has a calming effect in the brain. "They're not recommended for chronic panic sufferers [because they can be addictive], but they can be effective against isolated attacks," says Alexander Neumeister, M.D., an associate professor of psychiatry at Yale University. "Sometimes just having the pill in her purse can prevent a patient from having an attack in the first place," he says.

During an attack, sit tight
If you're afraid you're going to faint, tense the muscles in your legs, arms and gut until your face feels flush, about 30 seconds. This forces the blood up to your head, which can prevent you from passing out.

Distract yourself
"Counteract the flood of negative thoughts by doing something familiar and comforting," Kiriakos says. "I've had patients sit in total silence or watch TV; one even tuned in to Howard Stern." Or, ridiculous as it might seem, start organizing. "Find some little piece of your environment that you can control," Boss says. "Even something as simple as straightening up the hangers in your closet or organizing your desk can help keep you grounded."

As a last resort, go to the E.R.
It's unlikely that you're having a heart attack or stroke, but if you absolutely can't shake the belief that something's terribly wrong, ask someone to take you to the hospital, where a doctor can reassure you and treat you with anti-anxiety meds if he or she thinks they'll help.

Don't be a trouper when it’s over
"The goal is to keep yourself from becoming preoccupied by the attack and to return to your usual activities as soon as possible," Kiriakos says. That said, it's OK to take some time before you jump back into work or whatever situation you were in when the attack occurred. "It's normal for mild anxiety to linger for a day or two," Kiriakos says. But if you're still upset after three days, ask your doctor whether you could benefit from seeing a therapist.

See your doctor
Always check in with your regular physician after an attack and describe your symptoms precisely. He or she will quiz you on your medical history and current health to determine whether the attack was triggered by a health problem.

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