What to Do During a Panic Attack: A Christian Guide
By the Claimed by God Designs Team
Your heart pounds. Your chest tightens. You can't catch your breath, your hands tingle, and you're sure something terrible is happening. If you've had a panic attack, you know how terrifying it feels. You also may have felt embarrassed afterward, wondering why prayer didn't stop it.
What a Panic Attack Is
A panic attack is a sudden wave of intense fear with strong physical symptoms: racing heart, shortness of breath, chest discomfort, dizziness, shaking, sweating or a feeling of unreality. It's your body's alarm system firing when there's no real danger. Panic attacks usually peak within minutes and then pass.
Important: chest pain and shortness of breath can also be signs of a heart problem. If it's your first episode, if symptoms feel different than usual, or if you're not sure, call 911 or get checked right away. It's always okay to rule out something serious.
What to Do in the Moment
- Name it. “This is panic. It feels awful, but it will pass.”
- Slow your exhale. Breathe in through your nose for about 4 counts and out slowly for about 6. A longer exhale helps calm your body.
- Ground yourself. Notice 5 things you see, 4 you can touch, 3 you hear, 2 you smell and 1 you taste.
- Pray short. You don't need a long prayer. “When I am afraid, I will trust in thee” (Psalm 56:3). Or simply, “Jesus, I'm here.”
- Ride the wave. Fighting panic often feeds it. Let it rise and fall.
Peace, Be Still
When a storm terrified the disciples, Jesus “arose, and rebuked the wind, and said unto the sea, Peace, be still” (Mark 4:39). He didn't scold them for being afraid in the boat. He was in the boat with them. He's in yours too. “When my heart is overwhelmed: lead me to the rock that is higher than I” (Psalm 61:2).
Panic Is Treatable
If panic attacks keep happening, or you start avoiding places because you're afraid of having one, talk with your doctor. Panic disorder responds well to therapy (especially cognitive behavioral therapy) and, for some people, medication. Getting care is a faithful step, not a failure.
Keep Reading
- 30 Bible Verses for Anxiety
- Does Anxiety Mean I Don't Trust God?
- Can Christians Take Antidepressants?
Claimed in the Chaos
Your mind may be tired. Your faith may feel fragile. But you are still claimed.
Today's panic doesn't get the final word: the God Can Turn Anxiety Into Peace Brighter Days Box.
If you're struggling right now: you don't have to carry this alone. In the U.S., call or text 988 (Suicide & Crisis Lifeline) any time, day or night. If you or someone else is in immediate danger, call 911. Outside the U.S., contact your local emergency number.
This article is for encouragement and education, not medical advice. Please talk with your doctor, pharmacist or a licensed counselor about your own situation.
