As a girl who is prone to anxiety and battles bouts of depression, I understand and can sympathize when the stress rises and turns into a full-blown panic attack. It can be alarming and scary when you begin to feel that inner heat flood from your racing heart, producing sweaty palms, trembling limbs, and a tightness in your chest, making it hard to catch your breath.
The last time I had a panic attack, I was forced to ride an elevator in order to visit my uncle in the hospital. The stairs were locked for the staff and workers that day, so I had no other choice but to take an elevator up to the fifth floor. Yet, before I even stepped into that enclosed box, that all too familiar wave of heat washed over me, and I immediately started hyperventilating. Claustrophobia has always struck my fear hormone, kicking my panic mode into hyperdrive.
Unfortunately, that takes shape not only in the form of being physically restricted to tight spaces and feeling utterly trapped, but also when I feel bound and suffocated by my own emotional state. This happened shortly after my mom passed, and I was home alone watching one of her favorite movies. I thought by doing this, it would bring back fond memories and therefore promote peace. But, in fact, because my emotions were still so raw, it caused the grief I carried to spin out of control as I choked back tears and found it difficult to breathe.
If you or someone you dearly love is prone to panic attacks, let me first share how sorry I am that you struggle with this too, as I know how debilitating and lonely this journey can be. However, over time, I have sought support and have learned how to recognize the situations and emotions that generally trigger that panic button, so I can try to prevent a full-blown attack. Intentional and deep breathing, getting outside to soak in some sunshine, or just calling a friend have been very helpful.
However, the most beneficial way to calm my heart, ease the worry, and restore a sense of peace has been reading Scripture and praying aloud. Next time you know you will be in a situation that could stir up worry or panic strikes without warning, lean into these Scriptures and prayers. Print them out and have them on hand. Then in times of need, read them quietly in your mind, speak them out loud, and etch them on the fabric of your heart, allowing God to cover you and reclaim a sense of peace so your mind, body, and soul can relax and rest in His care.
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1. Feel God’s Peace
"Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid." - John 14:27
God,
I seek Your peace right now. Cover me in the unexplainable peace that only You can provide and calm my restless heart. Ease my mind and allow me to lean into the Holy Spirit for help and to gain wisdom when the lies and outside world are glaringly loud. Thank you for always being so faithful and sustaining me when I am weak.
Amen.
2. Lean into God’s Strength
“Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.” - Deuteronomy 31:6
Lord,
Please remove the fear that dwells inside of me, and help me find strength in Your mighty arms. Right here, right now. I welcome Your divine presence in this place, O God. I ask that You remove anything in my life that is not serving You or is weakening my faith and grant me the courage to live boldly knowing You are always with me. I will strive to rely on You for my source of strength knowing You are always with me.
Amen.
Photo Credit: ©GettyImages/Sanja Radin
3. Fear No Evil
"Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me." - Psalm 23:4
Father God,
I come before You in a place of deep despair as anxious thoughts flood my mind and worry grips my heart. I admit that I am fearful. But You tell me time and time again in Your Word not to fear and that You are the greatest comforter. I am in desperate need of your comfort right now. Give me the means to regulate my breathing and control my wayward thoughts. Please lead me back to the path of light and hope, and cover me with Your goodness. I ask this in Your precious and powerful name.
Amen.
4. Seek God’s Deliverance
"I sought the Lord, and he answered me; he delivered me from all my fears." - Psalm 34:4
God,
You are so very good to me, and I am so very thankful for your enduring love and faithfulness. As I battle episodes of fear and panic surging within me, I seek the light of Your face and the touch of Your healing hand. Protect me from any harm and grant me the strength to find healthy coping mechanisms to deliver me from this anxiety. Please deliver me from this panic attack, Lord, as I place my hope in You alone.
Amen.
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5. Embrace Humility
"Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. Cast all your anxiety on him because he cares for you." - 1 Peter 5:6-7
O Lord,
I come before You with my whole heart and humbly ask for You to fill me with Your peace and grant me with the comfort of Your mighty hand. I humbly admit that am worried and anxious and need You to cast out all of my fears as I know only You can do. I know that I am safe, cared for, and secure in Your presence, so I place my trust in that promise. Thank you for being a faithful Father. I love you.
Amen.
6. Let the Lord Fight Your Battles
"The Lord will fight for you; you need only to be still." - Exodus 14:14
Father,
How can I even begin to thank you for fighting on my behalf and easing my all of my worries and fears? You are such a faithful and righteous God that just proclaiming Your name makes the darkness disappear. So, I call on You today and speak Your name aloud for the fear welling inside me to hear and disintegrate. I cry, Jesus! Oh, how I need You, Jesus! Thank you for fighting my battles and protecting me, Lord.
Amen.
Photo Credit: ©Getty Images/Marjan Apostolovic
7. Be Gentle and Kind to Yourself
"Anxiety weighs down the heart, but a kind word cheers it up." - Proverbs 12:25
God,
If I am being honest, I don’t always entertain good thoughts, nor do I speak nicely to myself, especially when I am fighting the battle of anxiety or depression. These thoughts often fuel the enemy and escalate my fears, leading to panic. So, I ask that you help me in this area. Lead and guide me back to the truth about my identity that is covered in Your Holy Word, and let it resound in my mind and heart. I ask this in Your holy name.
Amen.
Photo Credit: ©GettyImages/Max Kegfire
Originally published Wednesday, 16 April 2025.