A few years ago, I counseled a young man, Andrew (not his real name) who had a scary experience in a movie theater. He was surrounded by some unsavory guys and suddenly began experiencing heart palpitations, dizziness, shortness of breath and excessive sweating. He thought he was dying. Andrew ended up in the emergency room where they ran tests but all came back negative. This was his first panic attack. After that Andrew became deathly afraid of being in confined spaces; he could not go to the movies and even had trouble being in a car with his family.
Have you ever had this experience? As a Christian therapist, I want you to know that panic attacks, while deeply distressing, are both understandable and treatable, and you are not alone in this struggle. In the same way I helped Andrew overcome panic attacks I can help you.
Understanding Panic Attacks
A panic attack is an intense surge of fear that comes on suddenly and peaks within minutes. The body’s alarm system—the “fight or flight” response—floods you with adrenaline, even when there is no real danger. Common symptoms include:
Rapid heartbeat or palpitations
Shortness of breath or hyperventilation
Chest pain or pressure
Trembling or shaking
Sweating or chills
Dizziness or lightheadedness
Nausea or stomach upset
Feelings of detachment from reality (derealization) or from oneself (depersonalization)
A fear of losing control, going crazy, or dying
The National Institute of Mental Health estimates that about 11% of adults in the U.S. experience a panic attack each year, and approximately 4.7% of adults will develop panic disorder at some point in their lives. That means millions of people—men and women of all ages, including believers—know firsthand what it’s like to be gripped by fear that feels impossible to escape.
Why Panic Attacks Are So Scary
Part of what makes panic attacks so terrifying is their unpredictability. They can happen while driving, in a meeting, during church, or even while resting at home. Because the physical sensations are so intense, many people fear they are having a heart attack or losing control of their mind.
Once someone experiences a panic attack, they often begin to fear the next one. This “fear of fear” can create a cycle of anxiety—where avoidance behaviors take root. You might start steering clear of crowded places, highways, or situations where help might not be readily available. This pattern can lead to isolation and, for some, the development of panic disorder or agoraphobia.
But while panic feels overwhelming, it is not a sign that you are crazy or don’t have enough faith. Your body and mind are responding to stress in a way that has become hypersensitive, and with the right help—both clinically and spiritually—healing is absolutely possible.
What Causes Panic Attacks?
The causes of panic attacks are complex and often involve a combination of biological, psychological, and spiritual factors:
Biological: Genetics and brain chemistry can play a role. Some people are simply more prone to anxiety because of how their nervous systems are wired.
Psychological: Stress, trauma, or perfectionism can increase vulnerability. Often, people who experience panic attacks are deeply conscientious, responsible, and sensitive—qualities that can be both strengths and stressors.
Spiritual: Fear, at its core, reflects our desire for control in a world that often feels uncertain. In moments of panic, our hearts reveal how desperately we long for safety, security, and peace—things only God can ultimately provide.
Understanding panic through this holistic lens allows for a compassionate, non-shaming path toward healing—one that addresses both the body and the soul.
Finding Freedom: A Biblical Counseling Approach
In biblical counseling, we recognize that while the physiological aspects of panic are real, so too are the spiritual truths that ground and heal us. The goal isn’t to suppress fear through sheer willpower, but to retrain both the body and the heart to respond differently to anxiety—rooted in trust rather than terror.
1. Recognize What’s Happening
Panic attacks often lose some of their power when we understand what’s happening. When adrenaline floods your system, your body enters a temporary state of alarm—but that state will always pass. Knowing that you are safe, even when your body feels unsafe, is a crucial first step. Psalm 139 reminds us that even when we feel out of control, “If I make my bed in the depths, You are there.” You are not alone in your fear.
2. Use Grounding Exercises and Breathing Techniques
Grounding Exercises
These are techniques that help a person reconnect with the present moment when feeling overwhelmed, anxious, dissociated, or panicked. They “ground” the body and mind in the here-and-now—often by focusing attention on physical sensations, surroundings, or simple mental tasks—to calm the nervous system and restore a sense of safety and control.
Types of Grounding Exercises
1. Physical Grounding
These focus on using the body or the five senses to anchor attention:
5-4-3-2-1 technique: Identify 5 things you can see, 4 you can touch, 3 you can hear, 2 you can smell, and 1 you can taste.
Temperature change: Hold an ice cube, splash cold water, or grip something textured to re-engage bodily awareness.
Movement: Walk barefoot, stretch, or press your feet firmly into the floor, noticing how it feels to be supported.
Holding a rock: Mike Emlet of CCEF suggests holding a rock and reminding yourself of the Bible passages about God being our rock. These include: Psalm 18:2, 62:2, 71:3, Deuteronomy 32:4.
2. Mental Grounding
These use thought-based focus to redirect attention away from distress:
Recite a Bible passage, poem or prayer.
Count backward from 100 by sevens.
Describe your environment in detail (colors, shapes, textures).
3. Soothing Self-Compassionate Grounding
These use gentle statements to reassure and calm using Scripture:
“I am safe right now because the Lord is near.”
“I can do all things through Christ who strengthens me.”
“With God’s grace I can handle this moment.”
Quoting comforting Scripture or a truth reminder, such as Psalm 46:1: “God is our refuge and strength, an ever-present help in trouble.”
These exercises can be used discreetly in public or in therapy sessions to regain control before deeper emotional processing.
Breathing Exercises
Slow, steady breathing helps calm the body’s alarm response. Try this simple exercise: inhale slowly through your nose for four counts, hold for two, and exhale gently through your mouth for six. While you breathe, meditate on a verse such as Isaiah 26:3: “You will keep in perfect peace those whose minds are steadfast, because they trust in You.”
Linking your breath to God’s promises reconnects both your body and your spirit to a place of rest.
3. Replace Fearful Thoughts with Truth
Panic often thrives on catastrophic thinking: “I’m going to die,” “I’m losing my mind,” or “I’ll never escape this.” Scripture offers a powerful antidote:
“God has not given us a spirit of fear, but of power, love, and a sound mind.” (2 Timothy 1:7)
Through counseling, we learn to identify and challenge distorted thoughts and replace them with biblical truth. Over time, this practice rewires the way we interpret physical sensations and emotional triggers.
4. Address the Roots
Panic attacks can sometimes signal deeper issues—unresolved grief, chronic stress, guilt, or patterns of over-control. In counseling, we explore these roots gently and prayerfully. The Lord invites us to bring our burdens to Him (Matthew 11:28–30). As we name our fears and wounds in His presence, we begin to experience His rest.
5. Cultivate a Rhythm of Peace
Recovery isn’t instantaneous; it’s a process of building new habits of trust. That might include:
Regular time in prayer and reading and meditating on Scripture
Journaling fears and God’s faithfulness
Gentle physical activity
Getting into community with supportive believers
Practicing gratitude and meditating on God’s presence
Over time, these rhythms help retrain both body and soul to dwell in peace.
6. Seek Wise Help
While faith anchors us, God often uses wise counsel as a means of healing. Biblical counseling, sometimes in collaboration with medical care, offers practical tools for managing symptoms while addressing the spiritual dimensions of fear. If medication or medical evaluation is needed, it can be part of God’s provision—not a lack of faith.
Hope for the Fearful Heart
The psalmist wrote, “When I am afraid, I put my trust in You” (Psalm 56:3). Notice the honesty—he doesn’t say, “If I am afraid,” but “When.” Fear is part of the human experience, but panic does not have to rule your life. Through understanding, prayer, and Christ-centered counseling, your body can learn safety again, and your heart can rediscover peace.
The journey out of panic is rarely linear—it’s marked by growth, then setbacks, and more `growth. But every step toward freedom is a testimony of God’s faithfulness. As 1 John 4:18 reminds us, “Perfect love drives out fear.” You are deeply loved, and that love is stronger than your anxiety.
A Word of Encouragement
If you are struggling with panic attacks please know this: there is hope, and you do not have to face this alone. With anxiety treatment healing is possible with . With professional guidance, biblical truth, and the comforting presence of Christ, peace can replace panic and faith can quiet fear.
If panic or anxiety has been overwhelming your life, I’d be honored to walk with you on your journey toward calm and confidence. Together, we can explore both the practical tools and the spiritual truths that bring lasting peace.
Please contact me by clicking on the link below to schedule a 15-minute consultation or book a counseling session. You don’t have to face panic alone—help and hope are available.