How to overcome anxiety and panic attacks

I am writing on this subject confidently and comfortably because I have been there, and I know first hand what it is to have an anxiety and panic attack. I have also overcome these attacks to the point where I have not been experiencing them for a very long time.  However, my hope and motivation for writing this blog is to help some of you, if not everyone – reading this blog that are experiencing these kinds of attacks to overcome them as I did. 

So what are anxiety and panic attacks? First, an anxiety attack is when you are feeling fearful, worrisome, nervous and uneasy about something because you are uncertain about the outcome. Following an anxiety attack, some may experience a panic attack. A panic attack is a type of fear response. It is an exaggeration of your body’s normal response to danger, stress, or excitement. 

Symptoms of an anxiety attack include: feelings of losing control or going crazy, heart palpitations or chest pains, trouble breathing or choking sensations, feeling you are going to pass out, hyperventilation, chills or hot flashes, sweating, headaches, muscle tension or twitches, shaking or trembling, and insomnia, etc. A panic attack symptoms include: having a sense of impending doom or danger, fear of loss of control or death, rapid, pounding heart rate, sweating, trembling or shaking, shortness of breath or tightness in your throat, chills, hot flashes, abdominal cramping, nausea, headache, chest pain, dizziness, faintness or lightheadedness, tingling sensation or numbness, and feeling detachment or unreality, etc. Everyone, however, experiencing these attacks, symptoms may vary as well as experienced at different times of the day or night. Also, how long these symptoms persist, depends on the individual – helping themselves, receiving help from others, and the circumstances surrounding them.

There are several factors that contribute to one having an anxiety or panic attack. For example, major life stresses, such as the Covid-19 pandemic, the death or serious illness of a loved one, major life changes – such as a new and stressful job or the loss of a job, a divorce, the addition of a baby, a traumatic event such as a flood or fire destruction of one’s home, a weapon hold up or a robbery experience, sexual assault, a serious accident, history of childhood physical or sexual abuse, excessive caffeine intake or smoking, a family history of anxiety and panic attacks, etc.

Both anxiety and panic attacks – if left untreated can affect almost every aspect of one’s life. Also, one can be so afraid of having these kinds of attacks that they live in a state of constant fear and distraught which can ruin their quality of life and performance.

So, how can one overcome anxiety and panic attacks? First, by becoming aware of what these attacks are and by understanding who and what triggers them. Pivotal to this understanding is knowing the fact that the enemy (Satan) is using these types of attacks as weapons to hinder and destroy our purpose. Satan’s goal is to restrict and keep us captive in our minds first by creating situations that inject fear, despair, insecurities, and hopelessness in each of us. However, we must recognise that it is him who is attacking us, and become empowered to free ourselves from his attacks. Please also be aware that anxiety and panic attacks tend to happen more frequently when one is out of sync mentally, spiritually, and emotionally with God and his will for one’s life.

Secondly, how does one become empowered to counteract Satan’s weapons of anxiety and panic attacks? By knowing and accepting Jesus Christ as one’s Lord and Savior through Salvation – if you haven’t done so already.  Once a relationship with God through his son Jesus Christ is established, one must use his word to dispel and replace all negative thoughts of fear, threat, or danger in one’s mind. In the Bible, God’s word is described as the sword of the spirit, and a weapon for demolishing Satan’s attacks towards us – Ephesians 4:17. 

Thirdly, we can free ourselves from anxiety and panic attacks by seeking God’s help in prayer, and standing in faith. By standing in faith, we believe without a doubt in the power of using Jesus’ name and his blood to rebuke Satan and cause him to flee. Also, reading God’s word frequently and having a relationship with him, will equip us with spiritual insights, and foresights to counteract his every attack. We will also become enlightened to use praise and worship to God as a weapon against the attacks. Praising and worshipping God invites God’s presence around us that in turn causes Satan to flee. Darkness (Satan) and light (God) cannot dwell together, one will always overcome the other. And known to us all, light always exposes and eradicates darkness. In the Book of Ephesian 6:10-20. Paul also tells us what we need to do when the enemy is attacking us.

10 “Finally, be strong in the Lord and in his mighty power. 11 Put on the full armor of God, so that you can take your stand against the devil’s schemes. 12 For our struggle is not against flesh and blood, but against the rulers, against the authorities, against the powers of this dark world and against the spiritual forces of evil in the heavenly realms. 13 Therefore put on the full armor of God, so that when the day of evil comes, you may be able to stand your ground, and after you have done everything, to stand. 14 Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness in place, 15 and with your feet fitted with the readiness that comes from the gospel of peace. 16 In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17 Take the helmet of salvation and the sword of the Spirit, which is the word of God. 18 And pray in the Spirit on all occasions with all kinds of prayers and requests. With this in mind, be alert and always keep on praying for all the Lord’s people. 19 Pray also for me, that whenever I speak, words may be given me so that I will fearlessly make known the mystery of the gospel, 20 for which I am an ambassador in chains. Pray that I may declare it fearlessly, as I should.”

In conclusion, to conquer anxiety and panic attacks, we must overcome Satan’s threats to our value and existence in a wise and harmless way. We must also dispel every anxious thought and remove ourselves from negative situations that he creates as a trap for us. Instead, we should secure our mindset, by incorporating prayers, fasting, praising God, standing on faith, and feeding on the word of God regularly. The Book of proverbs 12:25 also tells us, ” Anxiety weighs down the heart, but kind word cheers it up.” Those kind words are the words of God. Also 1 Peter 5:7 tells us to, ” Cast all your anxiety on him because he cares for you.” No one cares for us more than God and his son Jesus. Rest assured that God will rescue and deliver anyone who calls upon him for help. For he is an ever present help in time of trouble – Psalms 46:1. And last but not least, Philippians 4:6-7 also tells us, ” Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” Be and stay blessed!

Written By: Iodelle A. Chinnery