If you are anxiety sufferer, you know the classic signs of anxiety. Tightness in your chest, palpitations, headaches, tummy upset, trembling hands, and week legs. These are all classic symptoms of anxiety. I should know. I’ve had them all before.
I’m so thankful that I’m not new to this story, and that I know what to do when I feel a panic attack coming on. I thought I would share with you some tips that can help you overcome a panic attack.
1. Know your symptoms. Everyone is different. For me, I know I’m about to have a panic attack if my chest starts feeling a little tight. At that moment, if I take the time to do the steps below, I can avoid it.
2. Breathe deeply. At the first sign of a coming panic attack, stop what you are doing and focus on breathing. Breathe in through your nose counting to 5 very slowly. Then let the breath out slowly through your mouth, counting to 7. Repeat this five times.
3. Quote scripture. Everyone should have a verse of scripture that they call “theirs”. Something that can bring comfort to an anxious mind. Here’s mine:
“And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus.” – Philippians 4:7
4. Distract yourself. The worst thing to do when you feel a panic attack coming on is to focus on how you feel. Go outside for a few minutes and take a quick walk. Start up a conversation with your husband, or call your mom. Break the cycle of panic with distraction.
5. Essential Oils. I don’t sell oils, but I’ve been using them since before they were ever popular. I found a blend from Young Living called “Peace and Calming”, and I love it. I don’t know if it’s just a placebo for me or what, but the scent of this particular oil really does help me feel calm. When I feel anxiety coming in, I rub some over my heart, on my wrists, and under my earlobes.
6. Pray. If you know why this anxiety attack started to come on, share your burden with Jesus. He really does care! Leave your cares and worry at His feet. Pour your heart and tears out before Him. He’s listening!
“Casting all your care upon him; for he careth for you.” – 1 Peter 5:7
7. Reflect. Once you are past the tense and anxious moment, think back on why you think you had it. Maybe you need to slow your schedule down a little, or change your attitude about something. Search for a Biblical and practical solution to whatever is causing you stress. Sometimes, just talking to a like-minded Christian friend can be enough to encourage you!
I hope these tips help you the next time you are about to have a panic attack!