Tips to Overcoming a Panic Attack

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!

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Getting Through the Crazy

I should have seen the warning signs. The increased headaches, sleepless nights, and loss of appetite were all classic signs. But for some reason I ignored the signs and continued on, without thought, with my crazy life. 

It wasn’t until I was sitting in my van yesterday, trying to breathe through severe heart palpitations, that I realized ignoring those signs was a bad choice. That realization came too late, however. 

The palpitations turned into a panic attack, and I just sat there in my van, breathing deeply, fighting the urge to get out and run. Adrenaline rushed through my body, making me feel weak and shaky. 

Oh brother, who has time for this? 

To say that I was feeling overwhelmed this week would be an understatement. I have woken up everyday feeling as though a truck ran over me during the night. Monday I began wondering if it was Friday yet. I even looked at my calendar for the following two months and begin to cry.
Being as this is something I am working through still today, I thought I would open myself up completely to you, dear readers. I can’t give advice on how to ignore stress, or reveal three new steps to avoiding panic attacks. If I had the wisdom to do so, there wouldn’t be a need for me to share these very personal details of my life with you. 

I do know one thing, however. I know where to go when my body betrays me and I am in the midst of fighting anxiety. I know where I can run to find peace again. I don’t need to stop and analyze why I had a panic attack yesterday. I don’t even need to try and change this crazy life of mine. I just need to slow down enough to remember God is there, waiting for me to turn to Him.

“When my spirit was overwhelmed within me, then thou knewest my path.” – Psalms 142:3a

Even in the midst of a panic attack, I can feel peace, because God knows the path I’m on, and He knows what is ahead. 

“But the very hairs of your head are all numbered.   Fear ye not therefore, ye are of more value than many sparrows.” – Matthew 10:30‭-‬31

I know in the midst of a panic attack, God knows exactly what is going on in my body, and He cares. 

“Whither shall I go from thy spirit? or whither shall I flee from thy presence?  If I ascend up into heaven, thou art there: if I make my bed in hell, behold, thou art there.  If I take the wings of the morning, and dwell in the uttermost parts of the sea;  Even there shall thy hand lead me, and thy right hand shall hold me.” – Psalms 139:7‭-‬10

In the midst of a panic attack, I know that God is with me. No matter how awful it feels, or how alone I may feel, God is there. 

“He shall cover thee with his feathers, and under his wings shalt thou trust: his truth shall be thy shield and buckler.” – Psalm 91:4

I know that I can always run to God. There is always peace to be found, no matter what circumstance we are in. I may not be able to change my circumstances that are causing the stress and anxiety. I can, however, find peace in just knowing I’m not alone. God promised to be my shield in my crazy life. 

So, although I felt pretty terrible yesterday for a few moments, these verses brought comfort to my very being. I was able to breathe normally again, and walk into my kids school. I even smiled, and chatted with teachers, hugged my boys, and laughed with other moms. This morning, I am thanking the Lord for the panic attack I had yesterday. It put my mind where it needed to be, in order to get through the crazy!