4 Steps to Overcoming the Different Types of Panic Attacks
Imagine waking up at 2:00 a.m. with hundreds of thoughts swirling around in your brain. The thoughts are piercing. It is as if your mind is churning in a blender that will not turn off. It is so loud, almost as if it is jammed in an airhorn that doesn’t stop.
You are thinking about a project you forgot to do, a text message (to a sensitive friend) that you forgot to respond to earlier in the day, and worrisome thoughts on a medical test you are awaiting begin to escalate. Your fingers suddenly become tingly, legs become weak, and your breathing becomes labored.
Imagine preparing to head to a social event, but a million thoughts begin to steal your excitement. Instead of the excitement to get out of the house and mingle with friends, obsessive worry takes over.
You worry about being an awkward conversationalist and about potential societal threats. You worry about what you are wearing and wonder if it is the right attire for the event. Your palms begin to sweat, your breathing becomes more intense, your heart begins to race – why does this keep happening?
If these scenarios sound familiar, you or someone you know may be suffering from one of several different types of panic attacks. A panic attack is an intense feeling of threat or danger. It is the feeling of something terrible coming. Different types of panic attacks can happen regularly or can appear out of nowhere without the person’s realization as to what is causing it. Newport Beach Christian Counseling can help guide you through the process of understanding and managing panic attacks, offering support and strategies for coping.
Sophie is an eighteen-year-old who struggles with social anxiety. Every time she enters a crowded room, she begins looking for the EXIT sign. She imagines all the worst-case scenarios. She plans multiple strategies in case something happens.
What if a fight breaks out? What if she sees an ex-boyfriend? She wonders what everyone thinks of her. Does she have something in her teeth? Are her clothes stylish enough, or are they too “last season”? Will someone think she is a bad Christian because she is beginning to panic?
As her breathing becomes labored, she suddenly gets chills, experiences heart palpitations, and becomes nauseous. Sophie is struggling with social anxiety. She is unsure of how to cope with these feelings, which causes her body to respond in this manner.
Anxiety can have a strong and paralyzing effect on one’s body. It is important to realize if this is happening to you so you can begin to pinpoint the triggers and working through different coping mechanisms.
Types of Panic Attacks
There are several types of panic attacks:
- A cued panic attack is one of which you are aware. You may be very aware that you have social anxiety and what situations set your internal alarm off. You may avoid social gatherings altogether because of these unwanted intense feelings.
- Non-cued panic attacks are those for which you are not prepared. You do not know why you are having them, and you are unsure of how to narrow down what is triggering you so you can stop them from happening. It may be something below the surface of which you are unaware.
- Agoraphobia is the fear of going into crowded places. You may avoid going to the mall, movie theater, or other crowded and tight spaces because of a fear of not being able to control a social situation or feeling trapped/helpless.
- Anticipatory anxiety is the fear of having a panic attack. You may avoid situations that you know have previously caused intense feelings of anxiety or panic.
The first step in the process of dealing with and processing your anxiety is to figure out your triggers. What is causing you anxiety? When is it happening? Who is it happening around? Why is it happening?
Steps to Overcome Panic Attacks
If you are struggling with intense feelings of impending danger, it is important to begin narrowing your signs and symptoms down so you can take proactive steps to improve your physical, emotional, and mental health.
Do not be ashamed or embarrassed about what you are feeling.
The first step is to know that you are not alone. Do not feel like you are less-than or falling short. The Bible reminds us that God wants to walk hand-in-hand with us on this journey of life. He does not promise that the road will be easy, but He promises that He will walk alongside us. He will comfort us in times of pain. He will direct us in times of uncertainty.
Isaiah 43:2 says, “When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze.” Anxiety may be part of your story, but it does not have to define you. The flames may be burning around you, but they do not have to steal your joy or feelings of hope.
Begin breathing techniques and relaxation exercises.
If you are struggling with panic attacks, begin taking deep breaths when a worrisome thought is consuming you. Download a relaxation breathing app on your phone to have on hand when you begin feeling the onset of panic. Find relaxation exercises and activities that work for you.
Re-channel that negative thought. Speak words of affirmation aloud. Practice yoga, exercise regularly, ensure you are getting adequate sleep and proper nutrition/water intake. To battle the mind, the body also needs proper care and nutrition.
Begin journaling when you have a panic attack.
What were you doing at that moment? What was happening around you? Who was around you? How did you feel? What thoughts began racing through your mind? Journaling will help pinpoint what is causing the panic attack if you are unaware. Journaling may also help you work through and process your thoughts on a deeper level.
Know that your pain will not last forever.
Barbara Haines Howett said, “Just when the caterpillar thought the world was ending, she became a butterfly.” You may have seen a lot of pain in your lifetime. Maybe those closest to you have not been the most encouraging.
You were made for a beautiful purpose and your story is still being written. Perhaps the last few chapters of life have been painful for you, but there is hope on the horizon. Your story can help make a difference in someone else’s life. This setback may be propelling you into something amazing that is right around the corner – and you do not want you to miss it.
Find a strong support system or accountability partner that you can be authentic with. Find someone who will understand and support you when things become heavy.
Hope on the Horizon: Christian Anxiety Counseling
If you are currently struggling with anxiety or panic attacks, Christian counseling for anxiety may be the perfect fit for you. It is a non-judgmental space that wants nothing but hope, joy, and the beautiful unfolding of a new chapter for your life. Today could bring a new dawn – scheduling your appointment at Newport Beach Christian Counseling is the first step to building a stronger and better tomorrow.
Bible Verses for Anxiety
I encourage you to say and pray these aloud when anxiety tries to creep in and steal your sense of peace:
Don’t worry about anything; instead, pray about everything. Tell God what you need and thank him for all He has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. – Philippians 4:6-7
Trust in the LORD with all your heart and do not lean on your own understanding. In all your ways acknowledge Him, and He will make your paths straight. – Proverbs 3:5-6
Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. – Matthew 6:34
Be strong and courageous. Do not fear or be in dread of them, for it is the Lord your God who goes with you. He will not leave you or forsake you. – Deuteronomy 31:6
I sought the Lord, and He answered me and delivered me from all my fears. – Psalm 34:4
Anxiety weighs down the heart, but a kind word cheers it up. – Proverbs 12:25
Even when I walk through the darkest valley, I will not be afraid, for you are close beside me. Your rod and your staff protect and comfort me. – Psalm 23:4
A Prayer for the Anxious Heart
Father, right now I pray for the person whose heart is anxious. Lord, I pray that you would intervene. Cover their soul right now. Replace their anxious thoughts with thoughts of hope and positive declarations to ward off this negativity.
Please take away the feelings of panic and replace them with feelings of peace and hope. Please soothe their soul, calm their mind, and let them feel that You are present – now and forevermore. Please work in their heart as only You can. Please remind them that they are not alone.
In Jesus’ Name,
Amen
“Stressed Out”, Courtesy of Alexandre Croussette, Unsplash.com, CC0 License; “Masking”, Courtesy of Engin Akyurt, Unsplash.com, CC0 License; “Letting Go of the Stress”, Courtesy of Eli DeFaria, Unsplash.com, CC0 License; “Free At Last”, Courtesy of Candice Picard, Unsplash.com, CC0 License
SAD is the official psychological diagnosis for social anxiety so intense that it disrupts your daily life and functioning. Not everyone with social anxiety has a mental health disorder, but whether or not your anxiety has prevented you from functioning, it has probably caused you significant distress.
Sometimes this condition may seem to go away for awhile, but it flares up under stress, or when it’s no longer possible to avoid a triggering situation. If that is the case, you may think you don’t need to seek treatment for the anxiety, but fast forward several months or a few years. You’re going through a lot of life stressors, and suddenly you find that your social anxiety has driven you to avoidance and you’ve become isolated.
Or maybe you grew up with parents who were controlling or overprotective. If children are not allowed to naturally develop independence, they may internalize the message that they are not capable of successfully navigating the world on their own. If children are overly dependent due to being overly protected, they may develop social anxiety because they don’t have the necessary skills to navigate social situations – or they just don’t have the confidence.
Expressive or therapeutic writing is connected to better mental and physical health, and it has even been shown to lower social anxiety levels over time in subjects who wrote about a stressful public speaking event.
Lisa began her day by announcing, “Good Morning!” in a groggy, insincere voice. She tossed and turned all night over her father’s unexpected diagnosis, not knowing how to stop worrying about what might happen. Her anxiety builds and sweat beads on her upper lip as she mentally reviews her to-do list.
The National Institute of Mental Health describes the symptoms of General Anxiety Disorder as:
Imagine Lisa sipping her chamomile tea before bed as she looks over a Bible verse that she is memorizing. She sets her alarm an hour early so that she can enjoy a healthy breakfast and spend quiet time alone with God.
Or, Lisa may have another anxiety disorder that can only be diagnosed by a psychiatrist or specialized counselor such as: Post Traumatic Stress Disorder, Social Anxiety Disorder, Panic Disorder, Phobias, or Obsessive Compulsive Disorder.
A racing heart, gripping fear or a persistent worry cycle that keeps you up at night are just some of anxiety’s many symptoms. The Collins Dictionary defines anxiety as a feeling of nervousness or worry. Health websites explain that anxiety is your body’s natural response to stress: the approach of a predatory animal would have set off an alarm in early man’s body – a rush of adrenaline triggering a “fight-or-flight” response.
There are times in life when this command may feel impossible and not calming at all. God says we must stop feeling this way but how do we do that? We could easily end up feeling anxious about our anxiety, striving to be content but still feeling defeated. Reading the verse carefully, we see that the verse gives a better alternative. Instead of feeding fear, we should tell God what we think we need.
Of all the Bible verses about not worrying, this passage from Matthew is probably read most often. It speaks so directly to the physical needs that cause us concern. In John Piper’s post, “Do not be anxious about your life,” he mentions eight reasons why Jesus says his disciples should not be anxious from this passage.
If you struggle with anxiety, know that the Bible offers hope. The verses above, along with many others throughout the Scriptures, are good food for meditation and memorization. When anxiety strikes, bring these passages to mind and rest in the calming assurance that God is in control. 
Anxiety is oftentimes crippling and causes excessive worries that can lead to physical effects like sweaty hands, a racing heart, sleeping problems, and many other unwanted symptoms.
Cognitive Behavioral Therapy, or CBT, is a widely used and very effective way of treating anxiety before trying medication. Clients go through this type of therapy in the therapeutic setting of a counselor’s office.
Some therapists have decided to incorporate yoga into treatment plans for clients. Since they are Christian counselors, their understanding of yoga refers to relaxation principles and mindfulness instead of non-Christian practices or Buddhism.
Managing anxiety without the use of medications is impossible without spiritual, physical, and mental self-care.
Women approaching midlife traditionally experience a higher propensity toward anxiety disorders.
Tossing and turning is a symptom of anxiety in women ages 30 to 50. Mothers are used to losing solid, uninterrupted sleep when the baby comes, but there could be other signs to look out for. If your day is full of anxiety then your sleep might be interrupted by nightmares or other internal thoughts.
A panic attack itself is extremely noticeable. The physical signs can be frightening for someone who has never suffered through an anxiety attack. However, interpreting the symptoms accurately is harder to do.
Self-Blame
This example of a flight-or-fight response is similar to the ones people experience in most dangerous, life-threatening situations. Our brain assesses the risk and tells our body how to respond
We hope this post will provide you with an overview of successful interventions and give you examples of common treatment plans for this disorder. The four following approaches can help people cope with their social anxiety:
Our thoughts are powerful, and when they are unhelpful, they can be powerful barriers to overcoming social anxiety. Our willingness to participate in social activities is directly related to how we think about ourselves, about others, about the situation, etc. Negative thoughts lead to increased anxiety.
Social anxiety disorder acts like a phobia. When you are afraid of something, you tend to avoid it. People with social anxiety disorder avoid social situations. They experience anxiety when confronted with particular stimuli (speaking in public, taking public transportation, attending parties, etc.), and when they avoid that stimulus, their anxiety is reduced.
Unfortunately, they aren’t immune to anxiety. They enter this big, scary world and face many mountains of their own. Think about moving towns, changing schools or even having to participate in a spelling bee when there’s a learning or attention issue. Anxiety can be crippling at any age.
It’s easy to get overwhelmed and feel helpless when your child is facing anxiety, but when you remain steadfast and calm you can be fully present to guide your child through their everyday anxiety.
Help your child understand how the body changes when experiencing fear and anxiety, so he can begin to recognize the signs. Teach your child to talk back to their worries and fears. Imagine worry as a big bully or monster that can be conquered by telling why it isn’t welcome in your world.
Instead, you can think of it this way, “The bus driver is a professional and cares about the kids. My classmates show up every day to school without getting left somewhere else. My good friend Robby would sit with me if I asked him. My classmates even talk about how much fun it is to ride a bus.” The thoughts slowly shift to ones of excitement and confidence.
It can be tough on the whole family when one of the children struggles with anxiety symptoms, and even more so when their best friend or their teacher just doesn’t get what is happening or understand how to support them. 
Selective mutism may also produce other problems at school, especially if the teacher cannot interact with, and assess the educational levels of the child, or where the child cannot communicate their needs to the teacher.
The body is equipped with the sympathetic nervous system (SNS) which acts as a defense mechanism that helps us in times of crisis. This sympathetic nervous system stimulates the fight or flight response, which helps your body to make a split-second decision to either stand and defend yourself against a certain threat or flee it.
Our bodies have a way of remembering trauma. This can lead to a panic attack, which usually has a trigger. But not all triggers are the overt type. Some are less obvious, and this can make it quite challenging to figure out exactly what triggered your panic attack. This commonly happens when you don’t have outlets for these traumatic experiences, such as having someone to talk to and process these events with.
The thing with avoidance is that it does not solve the issue. It doesn’t even recognize the issue. Not recognizing the issue means not recognizing the need to keep things in check, until the issue has spiraled out of control. A series of persistent anxious thoughts that remain unchecked could lead to a panic attack, which leads to more panic attacks. This is why recognizing that you feel anxious is crucial in managing anxiety.
An example of using redirection would be to put on some relaxing music and work with your hands (clean the house, wash your car, clean up your closet) after you’ve recognized an anxious thought and reflected on it. As you redirect, engage your imagination and think about the instruments being used to play the music, consider what it must’ve been like as they recorded the song, think of who the musicians were.