Anxiety and Panic, Help Me! A Christian Perspective

I know why you are here. You want to know what causes panic disorder and the anxiety you are feeling.

It’s common to experience anxiety and worry. We’ve all been there—that knot in your stomach, the racing thoughts, the feeling that the world is closing in. And while it’s tempting to tell ourselves to “just stop worrying,” it doesn’t work that way. In fact, trying to suppress those feelings can often make them even stronger, like a pressure cooker about to burst.

It’s not about pretending everything is fine; it’s about shifting our focus to the One who is fine, no matter what’s happening around us.

 

Understanding Panic Disorder

While anxiety is a general feeling of unease, panic disorder is more specific. It’s crucial to differentiate between isolated panic attacks and panic disorder. The Cleveland Clinic reports that up to 11% of Americans may experience a panic attack annually, and only 2% to 3% develop panic disorder.

A diagnosis of panic disorder requires more than just experiencing a panic attack. It involves recurrent, unexpected panic attacks coupled with persistent worry about future attacks or their consequences, and/or a significant maladaptive change in behavior related to the attacks.

Specifically, the diagnostic criteria involve:

• Recurrent unexpected panic attacks.
• At least one of the following for a month or more:
  • Persistent concern about having additional attacks.
  • Worry about the implications of the attack or its consequences (e.g., losing control, having a heart attack, “going crazy”).
  • A significant change in behavior related to the attacks (e.g., avoidance of situations that might provoke attacks).

A physician or qualified mental health professional must conduct a thorough evaluation, including a review of symptoms, medical history, and potentially laboratory tests, to rule out other medical conditions and provide an accurate diagnosis.

Panic Attack Symptoms

Panic attacks are characterized by a sudden surge of intense fear or discomfort that reaches a peak within minutes. Common symptoms include:

• A sense of impending doom or danger
• Sudden, intense anxiety, often without an apparent trigger
• Fear of losing control or death
• Palpitations, pounding heart, or accelerated heart rate
• Sweating
• Trembling or shaking
• Shortness of breath or a sensation of smothering
• Feelings of choking
• Chest pain or discomfort
• Nausea or abdominal distress
• Feeling dizzy, unsteady, lightheaded, or faint
• Chills or heat sensations
• Paresthesias (numbness or tingling sensations)
• Derealization (feelings of unreality) or depersonalization (being detached from oneself).

While panic attack symptoms are severe and frightening, they are generally not life-threatening. However, the persistent fear of future attacks and the avoidance behaviors they engender can significantly impair a person’s quality of life.

Causes of Panic Disorder

The precise cause of panic disorder remains unclear. However, several contributing factors have been identified. It’s important to understand these potential causes of panic disorder in order to seek appropriate help.

• Genetics: A family history of panic disorder may increase susceptibility.
• Major Life Stressors: Significant life changes (e.g., marriage, job loss, childbirth, bereavement) or traumatic events can trigger panic attacks and contribute to the development of the disorder.
• Temperament: Individuals with heightened sensitivity to negative emotions may be more vulnerable.
• Brain Function: Imbalances in neurotransmitters and altered brain activity may play a role in the causes of panic disorder.
• Substance Use: Smoking, excessive alcohol consumption, and high caffeine intake can exacerbate panic attacks.

Causes of Panic Disorder: A Christian Perspective

From a Christian viewpoint, while acknowledging the biological and psychological factors, there’s also a spiritual dimension to consider. A breakdown in trust in God, unresolved guilt, or a distorted view of God’s character can sometimes contribute to the anxiety that underlies panic disorder. It’s important to address these spiritual elements alongside traditional therapeutic approaches.

God’s Prescription for Anxiety

The core of the Bible’s answer to anxiety is trust. It’s about taking that heavy load—all those worries, fears, and “what ifs”—and handing it over to God. Imagine you’re carrying a massive backpack filled with rocks. You’re exhausted, your back aches, and you can barely take another step. Then, someone powerful says, “Let me carry that for you.” Would you refuse? Of course not! You’d throw that pack off your shoulders in a heartbeat.

That’s what God is offering. He’s infinitely stronger than we are and wants to carry our burdens. He knows everything about us—every fear, challenge, and concern. Even more amazing is that He loves us and wants to help. 1 Peter 5:7 says it plainly: “Cast all your anxiety on him because he cares for you.”

Therefore, when anxiety arises, we must learn to give it to Jesus Christ. He is faithful in guiding us and will grant us His peace.

Biblical Verses for Strength and Hope

While acknowledging the reality of panic disorder and its potential causes, Christian faith offers a powerful source of comfort and strength. As 2 Timothy 1:7 reminds us, “For God has not given us a spirit of fear, but one of power, love, and sound judgment.” The following verses can be memorized and reflected upon when experiencing fear or panic:

• Isaiah 41:10 (ESV): “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”
• 2 Timothy 1:7 (ESV): “…for God gave us a spirit not of fear but of power and love and self-control.”
• John 14:27 (ESV): “Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid.”
• Psalm 121:1-4 (ESV): “I lift up my eyes to the hills. From where does my help come? My help comes from the Lord, who made heaven and earth. He will not let your foot be moved; he who keeps you will not slumber. Behold, he who keeps Israel will neither slumber nor sleep.”

Practical Steps for Anxious Moments

So, what does this look like in the middle of a full-blown panic attack, or when you’re spiraling down the rabbit hole of intrusive thoughts? Here’s where faith meets action:

1. Acknowledge the Feeling, Entrust it to God: Don’t try to deny your anxiety. Instead, say, “God, I’m feeling overwhelmed right now. I’m scared, I’m worried, and I don’t know what to do. I give this to you.”
2. Focus on God’s Character: Remind yourself of who God is. He is sovereign, powerful, loving, and in control. This isn’t just wishful thinking; it’s the truth of the universe.
3. Speak Truth to Yourself: Anxiety often lies to us. Counter those lies with God’s Word, for every “what if,” find a “but God” in the Bible.
4. Pray Specifically: Don’t just say, “God, help me.” Tell Him exactly what you’re afraid of, what you’re struggling with, and what you need.
5. Take Action, Guided by Peace: Sometimes, God’s peace leads us to take action. Maybe it’s making a phone call, setting a boundary, or seeking help. But make sure your actions are driven by peace, not panic.

Breathing Techniques for Anxiety

Deep breathing exercises have demonstrated efficacy during panic attacks. Consistent practice of these techniques is recommended as a preventive measure.

Using 4-Step Breathing to Calm Anxiety. 4-step breathing, also known as box breathing, is a simple yet powerful technique that can help calm anxiety by regulating the nervous system and bringing your focus back to the present moment. The method involves four equal steps: inhale slowly through your nose for four seconds, hold your breath for four seconds, exhale gently through your mouth for four seconds, and then pause for another four seconds before repeating the cycle. This rhythmic pattern helps slow a racing heart, reduce tension, and signal safety to your brain. By repeating the process for several minutes, you can create a sense of control and inner peace, making it an effective tool for managing anxiety, especially in moments of overwhelm or panic.

Treatment Options for Panic Disorder: Integrating Clinical Care and Biblical Principles

Effective treatment for panic disorder often involves a combination of clinical interventions and biblical guidance, recognizing that healing involves the whole person—body, mind, and spirit.

Medication

Antidepressants, particularly selective serotonin reuptake inhibitors (SSRIs), can help reduce the frequency and severity of panic attacks. Benzodiazepines may also be prescribed for short-term relief, though they carry a risk of dependence and are not intended for long-term use. A qualified physician should always oversee medication management.

Christian counselors are not opposed to the use of medication. In fact, many view it as a God-given resource to support healing, just as God provides doctors, treatments, and nutrition for physical ailments. Luke, the author of the Gospel and companion of Paul, was called “the beloved physician” (Colossians 4:14), reminding us that medicine has long had a place in the life of faith. However, medication should never become a substitute for reliance on God. While it can help manage symptoms, true peace and lasting transformation come from the presence and power of the Holy Spirit. As Psalm 121:2 affirms, “My help comes from the Lord, who made heaven and earth.” Medication may be part of your healing journey, but it must work alongside—never in place of—faith in Christ.

Christian Psychotherapy 

Cognitive Behavioral Therapy (CBT) is widely regarded as the most effective form of psychotherapy for treating panic disorder. It helps individuals identify and challenge distorted thinking patterns, manage overwhelming emotions, and gradually face feared situations through exposure techniques. When CBT is practiced in the context of Christian counseling, its effectiveness deepens by aligning therapeutic strategies with biblical truth, particularly the call in Romans 12:2 to “be transformed by the renewing of your mind.”

In fact, the Apostle Paul laid out a process that mirrors CBT long before it had a name. In Ephesians 4:22-24, he urges believers to “put off” their old ways of thinking and behavior, “be renewed” in their minds, and “put on” a new self shaped by God’s righteousness and truth. This mirrors CBT’s structure: replacing harmful thought patterns with truth, and implementing new, godly actions. Paul’s model emphasizes that real change begins with the transformation of the mind, making CBT not only clinically effective but deeply biblical when rooted in faith.

Biblical Tools for Spiritual Strength and Peace

Christian counselors integrate clinical tools with spiritual practices to address fear and anxiety holistically. These may include:

• Prayer and Meditation – Philippians 4:6-7 encourages believers to bring their anxieties to God in prayer, promising peace that guards our hearts and minds.

• Scripture Memorization – Verses like 2 Timothy 1:7 remind us of the Spirit God has given—one of power, love, and self-discipline, not fear.

• Community Support – Galatians 6:2 calls us to bear one another’s burdens, pointing to the importance of sharing our struggles in Christian fellowship.

• Renewing the Mind – Romans 12:2 teaches the importance of renewing our minds with truth, helping us replace fear-filled thoughts with God’s promises.

This integrated approach—uniting medical wisdom, therapeutic insight, and biblical faith—empowers individuals to walk through anxiety with practical tools and spiritual confidence. Healing is possible, and in Christ, hope is never lost.

You Don’t Have to Do This Alone

If you’re dealing with panic disorder, anxiety, intrusive thoughts, worry, or fear, please know that you don’t have to suffer in silence. As a Christian counselor, I, Jane Perkins, offer a safe and supportive space where you can explore these challenges from a biblical perspective. I combine proven therapeutic techniques with the unwavering truth of God’s Word to help you find lasting freedom and peace.

I understand the unique challenges you face. You’ve heard the biblical call to avoid worry and anxiety (Phil. 4:6-8), yet find yourself trapped in a cycle of resistance and intensification. Attempts to control your thoughts and feelings (2 Cor. 10:5) backfire, leaving you on edge, irritable, and robbed of peace. Social situations trigger intense anxiety, followed by self-criticism and replayed moments of perceived inadequacy. Avoidance limits your life. Discouragement weighs you down. You feel alone, ashamed, and disconnected from the joy of your Christian faith. Each day is a burden, and you’re losing hope.

Allow Me to Help

But there is a way forward. At Are You Ready Counseling, I, Jane Perkins, offer a path to feeling better. As a Christian counselor specializing in anxiety, OCD, and depression, I am passionate about integrating psychology and theology. You’ll receive the highest standard of evidence-based care, guided by a Christian perspective. My approach empowers you to move toward wholeness, healing, and restoration. I combine the best of psychological science with the strength of your faith for optimal results. Together, we’ll use action-oriented strategies, equipping you with practical tools that work in harmony with your belief system. You don’t have to remain captive to past hurts. Healing and freedom are possible.

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Online Christian Counseling Services.

Schedule a FREE 20-minute consultation to address your concerns. I look forward to meeting you and answering your questions.

The first step toward relief is a call today. Contact me for faith-based therapy, mental health, or spiritual counseling at jane@areyoureadycounseling.com or (417) 448-0144.

At Are You Ready Counseling, LLC, I offer Online Christian Biblical Counseling for Your Needs, including:

• Anxiety and Fear: Find peace and security in God’s promises.
• Compulsive Behavior: Address the pain of OCD triggers with a multifaceted approach that includes trusting in God’s sovereignty.
• Depression: Receive comfort and guidance in times of sorrow and despair.
• Grief and Loss: Navigate loss with biblical perspectives on mourning and find hope.
• Onward Christian Soldier: Are You a Christian? Then, by default, you have signed up to be a soldier for Christ. This means you have the same spiritual enemy as the God you serve. Learn more!

Remember, you are not alone. God is with you, and help is available. You can find peace, overcome, and live a life of freedom and joy with God at your side.

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Read More Blog Post on Anxiety: 

“Anxiety According to the Bible”

“Anxiety and Panic, Help Me!” 

“How Do I Ask God to Calm My Anxiety? (Part One)”

“How Do I Ask God to Calm My Anxiety? (Part Two)”

How to Stop the Fear from Taking Over?

Is a Rapid Heartbeat From Anxiety or Something Else?

Anxiety Symptoms that Show Up in Your Daily Life