6 Calming Reminders When Your Anxiety Turns to Panic

1. Know Your Triggers

It's important to get a better understanding of what causes our anxiety before it gets so intertwined in our lives that it leads to panic. Below is a list of common causes that spur anxiety, mostly consisting of simple tweaks in our day to promote our overall health. While there may be times it hits for no apparent reason, there is generally an underlying cause. See if some of these apply to you.

-Sleep disturbances or too much sleep

-Food intolerance or irregular eating patterns

-Too much caffeine

-Certain medications or mixtures of supplements

-Hard life situations such as trauma, grief, or suffering

-Negative self-talking

-Uncomfortable social situations or strained relationships

-High amounts of stress

-Unorganized spaces

2. Remember That it Will Pass

When triggers give way to that all too familiar heat wave that produces sweaty palms, rapid heartbeat, and uncontrolled short and intense breaths, it can be truly frightening. There is still much to understand about panic attacks and why they happen. However, research shows that the body instinctively kicks into "fight or flight" mode during an attack. This is when high levels of cortisol (the stress hormone) courses through our body due to insurmountable amounts of stress. It is simply our body's way of reacting.

We must remember that these unsettling attacks can last anywhere from five to thirty minutes, most averaging around ten minutes. While that might (or might not) sound long, it can feel quite unnerving when you are in the middle of an attack. So, the next time one comes on, remember that it will not last forever; it will eventually pass.

3. Just Breathe

When panic strikes, it can cause irregular breathing patterns. Short and shallow breaths are common, but unfortunately, these quick breaths can lead to an unsettling feeling of not being able to catch your breath and sometimes the dreaded feeling of being unable to breathe at all. Consequently, this causes an even deeper state of panic.

When this happens, WebMD recommends closing your eyes and placing one hand on your diaphragm (right above your belly). Let that slow your breath as you feel your hand move as you slowly breathe in (counting to five) through your nose and out of your mouth. After about a minute, you should be able to control your breathing patterns.

Photo credit: ©Unsplash/Natalia Figueredo

4. Get Ahead of It

Once you know some of your triggers and possible situations that can lead to panic, you can do your part to get ahead of it, starting right now. Simple adjustments to your schedule can make a great impact. Also, try adding things throughout your day that will bring about more mental clarity and emotional stability.

When you feel the anxiety creep, try:

-Drinking a glass of water

-Stepping outside or going for a walk

-Eating a small snack

-Journal down your thoughts

-Proclaim some verses of truth over your feelings. Try these:

Cast all your anxiety on him because he cares for you. 1 Peter 5:7

Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled, and do not be afraid. John 14:27

For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 2 Timothy 1:7

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. Philippians 4:6

Cast your cares on the LORD and he will sustain you, he will never let the righteous be shaken. Psalm 55:22

5. Talk it Out with a Trusted Friend

Nothing is sweeter than a good friend (Proverbs 27:9). As you face these battles and wage war with anxiety and panic, you need a trusted friend you can confide in. Being able to share your heart and struggles will allow you to gain wisdom, support, and the encouragement you need to make it through (Proverbs 12:25). A true and trusted friend also knows your blind spots and can help you stay accountable when unforeseen triggers strike.

If you don't have a friend you would be comfortable sharing this with, talk it out with a biblical counselor or advisor at church. The truth of the matter is that we all need support because when we are unable to share this burden with others, it can be very lonely. And sadly, that is exactly where anxiety wants us. Don't fight this alone.

6. Trust God

I've saved the best for last. Maybe this goes without saying, but so often, we get caught up in the current struggle anxiety dishes out or the aftermath it leaves in its wake that we fail to seek God in the process. It's easy to say we trust God, but it's a whole other thing to follow through. I'll be the first to admit that when I am caught up in a panic attack, my first response isn't to cry out to God. But maybe it should be!

It's easy to have a misconceived view of what trusting God looks like. Trusting God doesn't always look like a peaceful moment where you are sitting on a porch swing in silence, listening to the rustle of the wind and the song of the birds as you dig into His Word. While that is amazing and should be done whenever possible, sometimes that just isn't realistic. Sometimes, trusting God looks like venting, crying, and screaming out in anger. That's because really trusting God is an act of inviting Him into our lives, especially the messy parts.

When trusting God with our anxiety, we must give Him everything. Our fears, our worries, or stress, our dreadful situations and say, "It's Yours. Do with it what You want. I surrender and trust You!" Trusting God comes with knowing that this life will be hard at times and things won't always make sense, but we can rest assured that His plan is still good. We can do that because we live by God's endless promises and Word that shifts our perspective off this world and places it on an eternal future with Him. A perfect place where fear, worry, and anxiety will have no hold over us!

Faithful Father, thank you for Your promise to be with us, to go before us, and walk behind us in each and every season of our lives. When anxiety hits, and panic comes soon after, help us lean on the truth and who You say we are as Your beloved child. While this life doesn't always make sense, let our first response be to trust You. We love You and thank You for Your faithfulness and source of help in our time of need. Amen.