A Holistic Approach to Panic Attack Symptoms

Panic Attack Symptoms

Dear Selfless Esteem,
I have panic attack symptoms practically every morning as soon as I wake up. I feel sudden, intense fear, my heart beats fast, and I hyperventilate. I feel better after a minute but throughout the day, my muscles are tense, I feel somewhat nervous, and my mind is overloaded.
Scaredy Cat

Dear Scaredy Cat,

You’re not really a scaredy cat because it takes courage to reach out for help. 💪 Let’s address the following aspects: body, emotions, mind and spirit.

Taking Care of Your Body

You stated you are having panic attack symptoms; however, it’s important to first see a physician to check if there are any medical problems causing this. The doctor can make suggestions for treatment as well as referrals to specialists as needed.

At your physical exam, be sure to discuss sleep patterns, exercise, nutrition, and any substances you may be consuming, such as caffeine. If you’re having difficulty sleeping, you may be interested in the post, “The Best Ways To Fall Back Asleep.”

Healing Your Emotions

You expressed that you experience sudden, intense fear. I recommend finding a competent therapist, who can help you 1) explore the reason you feel afraid, 2) express your emotions, and 3) practice relaxation techniques. The therapist can also refer you to other professionals for any additional treatment modalities if necessary. See the posts, “What is Wise Counsel and Good Therapy?” and “Why You Need a Therapist ASAP.”

Journaling is another good outlet for emotions. You could even use your phone instead of a notebook.

Most likely, you’re aware of how music can influence your mood. You can use this to your advantage throughout the day. Here’s a video with over seven hours of relaxing instrumental hymns by Uriel Vega.

Another influencer of mood is the people you encounter. For this reason, identify your support system and spend time with encouraging people. An idea could be going to a spa with a friend and getting a massage to relax the tension in your muscles. For more ideas, see the post, “6 Effective Ways To Manage Stress.”

Easing Your Mind

You stated that your mind is overloaded. Here are some suggestions to ease your mind:

–Discuss with your therapist your fears, including any irrational fears.
—Practice replacing negative thoughts with positive thoughts (Philippians 4:8). You may be interested in the post, “Defeat Self-Criticism.”
—Consider trying guided imagery, which is used to direct your thoughts to a calm scenario. See “What To Know About Guided Imagery” by WebMD to learn more.
—Take short, mental breaks from your work by doing an enjoyable activity, such as playing with your pets.
—Check out the post, “Is Media Affecting Your Mental Clarity?

Strengthening Your Spirit

“You will keep him in perfect peace,
Whose mind is stayed on You,
Because he trusts in You.” Isaiah 26:3

You can cast your anxiety on God because He is trustworthy and because He cares for you (1Peter 5:7). You may be interested in the post, “Finding Hope in Difficult Times.” And for more information about focusing on God, see the posts, “Why Selfless Esteem Is Better Than Self-Esteem,” “The Real Truth About God,” and “How To Pray in 5 Simple Steps.”

This brings me to the last (but not least) suggestion. Receive God’s love because His “perfect love casts out fear” (1 John 4:18). ❤

All Scripture quotations, unless otherwise indicated, are taken from the Holy Bible, New King James Version®. Copyright © 1984 by Thomas Nelson Publishers, Nashville, TN. Used by permission. All rights reserved.

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  1. TC

    Having witnessed this happen to someone while I was working, I feel for them. I really like that you mentioned Journaling, I have found it so soothing and comforting during my life. Excellent advice to spend time with encouraging people and limit time with negative people! That brings so much peace. 💙

    1. Gina Leggio

      Thanks so much for your comment. Glory to God! I’m so happy to hear that journaling has been so helpful for you through the years. And yes, the company we keep makes a difference.

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