How I Fight Anxiety and Panic Attacks With Faith and Logic

I’ve battled severe anxiety and panic disorder. I’ve had episodes that lasted months, times I couldn’t sleep in the same room as the person I loved, and times I had to pray just to make it to church. So when I tell you there’s a way through it, I’m not reading it out of a textbook. I lived it.

Your body listens to your words

The same way your thoughts can make you sick is the very same way your thoughts can make you un-sick. Your body is always sending signals to your brain, and your brain sends signals back telling your body how to react. You can send it messages too. When you wake up and say, “Oh wow, I feel good. Today is going to be a good day,” you start to feel better and have better days. It’s hard to do, but it’s very possible.

Prove to yourself that you’re okay

Anxiety loves downtime. The bulk of your day is over, it’s time to relax, and that’s exactly when a trigger sneaks in. When that happens, use logic while you use whatever coping method works for you. Say it out loud if you have to:

“I have been feeling good all day. There is nothing wrong with me. I have had an appetite all day. I haven’t done anything to put me at risk. Everyone around me is fine.”

When you look at the facts, your mind starts to believe you, because these things are true. And your body follows. With practice, you’ll start doing it automatically, and most of the time you can stop an episode before it becomes a full-on episode.

Make your affirmations long

At one point I had two whole pages of affirmations I read to myself, out loud, in a mirror, smiling every time. Things like “I am healthy. I know God hears my prayers. I am going to have a great day. I have energy. Today I will be productive.” I even added things about love and family that had nothing to do with anxiety, because they calmed me down too. The longer my affirmation time lasted, the more peace I found in it.

Give your mind something to hold

Healing from anxiety is a lot like hiccups. Sometimes they’re gone and you don’t even notice, and the minute you think about them, they come back. So keep something ready to protect you from your thoughts. For me, it’s songs I know but can’t sing without putting in effort. For others it’s writing fast enough to flood the mind. Staying busy is key.

You are not the only one

What feels uncommonly hard is actually common. Everyone goes through these things. This too shall pass, and when it does, you’ll be back to being the best version of yourself.

I’m not a doctor. Please see a physician about anxiety or panic attacks, and never stop a medication without one. If you’re struggling or thinking about suicide, call or text 988 any time.