7 Steps to Preventing a Panic Attack

January 14, 2022 by Lazer Brody

To prevent a panic attack, it’s important to remember how and why it’s happening.

What Triggers a Panic Attack?

Panic is the result of feeling hopeless and hopeless in a situation with no visible solution.

King David, the greatest psychotherapist who ever lived, understood the human soul better than anyone else. He said, “Happy is the person whose strength is in You” (Psalm 84:6). In other words, a person must realize that he or she cannot handle a situation on their own. Therefore, when they turn to the Almighty for strength, they immediately neutralize panic and negativity.

Panic comes from the evil inclination, to disarm and disable a person so that he or she cannot serve Hashem. Our sages in the Gemara teach that no one has the power to overcome the evil inclination on their own. We all in varying degrees are susceptible to panic. Yet, we overcome it as soon as we completely place all our trust in Hashem and throw all our problems into His lap. Rabbi Chaim of Volozyn osb”m teaches that anyone can overcome fear and anxiety if they remember and repeat ein od milvado.  “There is nothing or no one but You, Hashem!”


7 Steps to Preventing a Panic Attack
Step One

Remember the Almighty. Close your eyes and visualize His holy Name.

Step Two

Repeat “ein od milvado, There is nothing or no one but You, Hashem,” seven times.

Step Three

Ask the Almighty for help – call his Name out load, be vocal, even yell or scream if that helps you.

Step Four

Get the endorphins (feel-good hormones) flowing. How? Try one or more of these options:

a. Do as many pushups as you can;

b. Run around the block or jog in place for two minutes;

c. Do ten squats.

Step Five

Take ten deep breaths, inhaling as deep as you can and exhaling as slow as you can.

Step Six

Sniff the aroma of lavender oil, which is known for being soothing and stress-relieving. It can help your body relax. If you don’t have lavender oil, these natural aromas are also effective: jasmine, rosemary, cinnamon, cloves or peppermint.

Step Seven

Take a “time out”. Sit or walk in a quiet place, and speak to the Almighty and once again, ask for His help and guidance; He’s a loving Father in Heaven Who will be glad to give it to you. If you can’t find the words, listen to this 7-minute melody. It’s a guaranteed panic-buster:

The Takeaway

Panic and the above 7 steps are mutually exclusive. But, as preparing for war, we must use practice maneuvers. Don’t wait for a panic attack. You can do them anytime and they’ll make you feel both calmer and more energized. Since panic leads to depression and depression depletes energy, the above 7 steps are a great reboot.

Once we remind ourselves of “ein od milvado, There is nothing or no one but You, Hashem,” we safeguard ourselves against any and all sorts of panic, fear and anxiety. Every blessing, LB

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