How To Distract Yourself During A Panic Attack

Panic attacks are overwhelming and can feel all-consuming. For many, they strike without warning, leaving them feeling disconnected from reality, helpless, or out of control. In moments like these, it's easy to feel isolated, as though no one understands the deep turmoil you’re experiencing. However, it’s important to remember that you are not alone. Whether you are experiencing a panic attack or simply navigating the ongoing effects of anxiety and stress, there are ways—both practical and spiritual—that can help calm your heart and mind.

This guide aims to offer support, not just from a psychological perspective but from a Christian lens, where God’s grace, prayer, community, and scripture can provide comfort and healing. You’ll find practical strategies for managing panic attacks, supported by biblical wisdom and pastoral insight. Our goal is to help you walk through the darkness with compassion, knowing that even in moments of struggle, God’s love is steadfast.

In this guide, you will:

Understand the spiritual and emotional dimensions of panic attacks.
Learn evidence-informed techniques that can calm your nervous system.
Explore Christian approaches to mental health, including prayer, scripture, and community support.
Discover how your faith can be a source of strength during anxiety.
Gain practical advice for reaching out for professional support, including Christian counseling.

Quick Answers: How to Distract Yourself During a Panic Attack

What causes panic attacks?

Panic attacks are often triggered by stress, trauma, or overwhelming emotions. They may feel like a sudden wave of fear or anxiety, accompanied by physical symptoms such as rapid heartbeat, shortness of breath, and dizziness. The exact cause can vary, but panic attacks do not reflect a lack of faith or moral failure.

How can I distract myself during a panic attack?

Deep Breathing: Focus on slow, deep breaths. Try pairing your breath with the Jesus Prayer—"Lord Jesus Christ, Son of God, have mercy on me"—which can ground you in God’s presence.
Physical Grounding: Touch something familiar (e.g., a soft cloth, your hands, or an object) to help reconnect your mind and body to the present.
Scripture: Memorize and repeat Bible verses for anxiety like Philippians 4:6-7 to remind you of God’s peace.
Practical Distractions: Engage in activities that can refocus your mind—journaling, walking, or listening to calming music.

When should I seek help during a panic attack?

If a panic attack is particularly overwhelming or you feel unsafe, it’s crucial to reach out to a supportive person or professional immediately. If you have thoughts of self-harm, it’s important to call a crisis helpline or your local emergency services right away.

Understanding Panic Attacks: A Christian Perspective

What Are Panic Attacks, and Why Do They Happen?

Panic attacks can occur when your body enters a state of "fight or flight" in response to perceived danger or overwhelming stress, even if there is no immediate physical threat. This response is hardwired into our nervous systems but can become activated at times when the emotional or mental strain is too great. Panic attacks are not a sign of spiritual failure. In fact, they can serve as reminders of our deep need for God’s healing, mercy, and love. Even in the midst of pain, the presence of God can offer peace.

The Bible offers comfort in knowing that God is near to the brokenhearted (Psalm 34:18). He understands our pain and does not condemn us for experiencing fear or anxiety. Jesus Himself experienced great distress, and His empathy for our struggles is an invitation to trust in His peace (Matthew 26:38).

Grace and Help Coexist

As Christians, we are called to seek healing in all areas of our lives—body, mind, and spirit. Faith in God’s love does not mean we dismiss the reality of our struggles, but rather, we acknowledge them and seek both spiritual and practical help. It is important to understand that seeking help from a counselor or mental health professional is not a sign of weak faith, but rather an opportunity to embrace the tools God has provided for healing.

7 Practical Ways to Cope with Panic Attacks in the Moment

1. Deep Breathing Paired with Prayer

When a panic attack arises, your body’s natural response is to breathe quickly and shallowly, which can amplify the feelings of anxiety. Slow, deep breathing is a simple yet powerful technique to calm the body and reduce the intensity of panic.

One technique that may help is to breathe in for a count of four, hold for four, and exhale for a count of four. Pairing this with the Jesus Prayer—"Lord Jesus Christ, Son of God, have mercy on me"—can help refocus your mind on God’s presence, grounding you both physically and spiritually.

2. Grounding Yourself in the Present Moment

Grounding techniques are essential during a panic attack as they help you focus on the here and now. One effective method is the "5-4-3-2-1" technique, where you identify:

5 things you can see
4 things you can touch
3 things you can hear
2 things you can smell
1 thing you can taste

This method can shift your attention away from your racing thoughts and bring you back to reality. Consider adding the practice of prayer as you name these sensory experiences, reminding yourself that God is present with you in every moment.

3. Use Scripture for Comfort

The Bible provides a source of deep peace during times of distress. Scriptures such as Philippians 4:6-7 and Isaiah 41:10 remind us that God is with us, offering comfort and strength.

"Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus." (Philippians 4:6-7)

Memorizing and repeating verses like these can help calm your anxious thoughts and bring the peace of God into your heart.

4. Healthy Rhythms of Sleep, Movement, and Sunlight

Maintaining regular sleep, exercise, and exposure to natural sunlight can significantly help reduce the frequency and intensity of panic attacks. These daily rhythms are often overlooked but are essential for regulating stress levels and emotional health.

Sleep: Aim for 7-9 hours of sleep per night to allow your body to rest and rejuvenate.
Movement: Physical activity, even a short walk, can release tension in your body and help reduce anxiety.
Sunlight: Exposure to natural light helps regulate your body’s circadian rhythm and supports your mental health.

5. Practice Media Hygiene

In today’s digital age, constant exposure to negative or distressing news can contribute to heightened anxiety. Setting boundaries around media consumption—whether social media, news outlets, or even movies—can help protect your mental health. Consider adopting a "digital detox" by setting limits on screen time and spending more time in nature or with loved ones.

6. Journaling for Clarity

Journaling is an effective way to process overwhelming emotions. Writing down your thoughts can help you understand the root causes of your panic attack, externalize your feelings, and explore possible triggers. Pairing this practice with prayer can make it a deeply spiritual activity.

7. Speak to a Trusted Friend or Professional

During or after a panic attack, talking to someone you trust can help you feel supported. Sharing your experiences with a priest, pastor, counselor, or even a friend can remind you that you are not alone. Consider talking to a therapist who specializes in Christian therapy, where spiritual care and mental health support can work in harmony.

Suicide Prevention: You Are Not Alone

If you are experiencing thoughts of self-harm or suicide, it’s vital to reach out immediately for help. These feelings are not a sign of weakness or failure. God’s grace is with you, and support is available.

Local Crisis Helplines for New Zealand:

Lifeline New Zealand: 0800 543 354
Text 1737: Available 24/7 for text support
Samaritans: 0800 726 666
Emergency Services: Call 111 if you are at immediate risk

What to say to a priest or counselor:
“I'm going through a really difficult time, and I feel overwhelmed by fear and sadness. Can we talk about how I can find help and support?”

Hope and Healing: Christian Perspectives on Mental Health

Scripture offers a wealth of wisdom and hope for those suffering with anxiety, depression, and panic. The Bible consistently reminds us that God does not abandon us in our distress. Through the support of community, prayer, and the sacraments, we can experience healing, peace, and the strength to face our challenges.

Christian Saints as Models of Hope

Saint Teresa of Avila, for example, wrote about her own experiences of spiritual struggle and anxiety. Her deep faith in God allowed her to experience profound peace despite her inner turmoil.

Next Steps: Seeking Further Support

If you are struggling with anxiety or panic attacks, know that seeking support is a brave and important step. Whether through prayer, scripture, counseling, or community, help is available. Reach out to a counselor or spiritual guide who can walk with you on your journey to healing.

Find a local Christian counselor or spiritual director to help support you through your struggles.
Consider attending a church support group or prayer meeting where you can connect with others who understand.

Conclusion

Panic attacks can feel isolating and overwhelming, but with the right tools and support, you can navigate these moments with grace and strength. Remember, Jesus is always present in your suffering, offering peace through His Word, prayer, and the fellowship of believers. You are not alone—God is with you, and His healing love is available in every moment of distress.

Next Step: Consider talking to a pastor or counselor to explore further ways to find peace during times of anxiety.