Without a doubt, caffeine is one of the key culprit in triggering anxiety and panic attacks.

Here are four things to keep in mind about caffeine:

Association

Many people associate caffeine intake with anxiety, fear and panic attacks. While there can be some physical association, it must be understood that caffeine is not the root problem for anxiety and panic attacks. Root causes are often tied to emotional wounds and traumas that need a much deeper healing than simply eliminating this stimulant.

Caffeine is just a trigger of other deeper issues that need to be addressed. True freedom comes when you find healing from the inner trauma.

Desensitization

People who have experienced anxiety and panic attacks are often overly sensitized to certain sensations, feelings and emotions. The stress put on the body increases your central nervous system’s sensitivity. Desensitization is essential for healing. You must find ways of reducing stress and working through those things that increase your stress levels.

One of the ways you can desensitize yourself is…

Elimination

Since caffeine is a known trigger for anxiety and panic attacks, elimination can be one of the most beneficial steps in finding freedom. By removing this stimulant from your daily routine, it can help bring down your adrenaline and cortisol levels, making it easier for you to work through the root issues that cause anxiety and panic.

It’s recommended that you do not quit caffeine cold turkey. The sudden elimination of caffeine is widely known to have certain withdrawal symptoms. Headaches are the most common symptom. If you are unsure on how to best eliminate caffeine, then talk to your doctor.

Moderation

So, are those morning cups of latte bliss and mocha joy forbidden forever? For a few people, maybe. But, I don’t think everyone has to quit caffeine indefinitely. Once those root issues are dealt with accordingly, and the emotional triggers are gone, then most people can moderately introduce caffeine back into their daily life.

In my life, there was a season I could not drink any caffeine. No sodas, no coffee and no tea. Today, however, I enjoy a couple cups of coffee in the morning and maybe a glass of iced tea in the afternoon. I completely avoid energy drinks because most of them have lots of stimulants and chemicals designed to get your heart racing. For me, it’s just not worth it. I moderate my caffeine based on my sensitivities.

Prayer: Father, show me if my caffeine intake has been a culprit and then give me the wisdom and strength to cut back or eliminiate it.

This week, I wanted to simply provide a prayer and supporting scriptures that you can print out and use.

Prayer

Father, who lives and rules in Heaven, let your Kingdom come to earth and be established through me (Matthew 6:10). There is no fear, no anxiety, and no panic in Heaven. Establish your Kingdom in my heart, that I may walk in peace, in confidence and in strength. Open the eyes of my heart (Luke 24:31) to see all that you have for me. Show me how I have already been blessed with every spiritual blessing in the heavenly places (Ephesians 1:3). Help me to receive all that you have for me.

Angels are all around me, ministering to me (Hebrews 1:14). They will guard me according to your word and your command (Psalms 103:20-21). You will not let my foot stumble (Proverbs 3:23).I trust in you, Father, and in you alone. I am your child, and you are my Father (Matthew 23:9). I am seated with Christ in the heavenly places (Ephesians 2:6). I am at rest in your arms.

Father, I look to you as my Source of hope and of peace. You cover me with your wings (Psalm 91:4) and you are constantly fighting for me (2 Chronicles 20:17). Show me that I need not fight, but that I can just rest in you and rest in the promises of your protection (Exodus 14:13). There is no need for me to stress or worry. You will provide everything I need for life, for peace and for protection (Matthew 6:33).

Today, I will not be anxious about anything (Philippians 4:6), but I will pray to you about everything, casting my cares upon you because you care for me (1 Peter 5:7). You will guide me along the best pathway for me life. You will advise me and counsel me (Psalm 32:8). You will never leave me alone (Hebrews 13:5). You are always with me. Always. Sin cannot separate us (Romans 8:38-39), because in Christ, you remember our sins no more (Romans 10:17).

Thank you, Father, that you have begun a good work in me and that you’ll be faithful to complete it (Philippians 1:6). I will listen with my heart for you are constantly speaking peace over me (Psalm 85:8). You have the word of life! Father, live in me and through me. I put all my trust in you.

In Jesus’ name, Amen.

We’d love to hear from you. Did this prayer encourage you and give you hope? If you have a chance, please share with us on Facebook or commenting on this blog post.

I have struggled with this condition and I’ve helped others, and I want to share some practical steps on how you can help someone struggling with anxiety and panic attacks. Whether you’re helping a friend, loved one, or family member, the following information can help you be a source of encouragement.

You Don’t Understand

I remember after a brutal night of sleeplessness and raging panic, someone close to me said, “I can understand what you’re going through.”

“Uh, no, you don’t. You have no idea what this is like.”

Unless you’ve experienced tormenting anxiety and panic attacks first hand, you’ll never understand what someone is going through. It can be terribly confusing and scary, and it’s very personal. Each person has to deal with this in their own way at their own speed, but each person can also find incredible joy and freedom that no one else knows.

“Each heart knows its own bitterness, but no one else can share its joy” (Proverbs 14:10).

Listen Intently

The greatest thing someone ever did for me was to just listen. Trying to explain these unexplainable feelings is very difficult. It’s hard to put into words what happens during a panic attack. There are intense feelings, confusing emotions and crippling fear. It’s very hard to put into words. But, talking about it can be very insightful and healing.

Be willing to listen intently. And, listen with an open heart.

Then, as you listen…

Don’t Try to Fix the Problem

This can be incredible detrimental. Trying to fix the person can actually push them deeper into fear and confusion. Chronic fear and anxiety is not an easy fix. It’s a deep issue that takes time and compassion.

I remember so vividly going forward for prayer one morning. As I tried to explain these feelings of fear, the lady looked at my puzzled and said, “But God hasn’t given you a spirit of fear.” Had I not been in church, I might have punched her.

Unless you are skilled and experienced in helping people work through panic attacks and fear, don’t try to help. Attempting to “fix the problem” often creates shame and guilt.

Be Available

People struggling with fear often feel alone and afraid. Having someone to talk to and be there in a time of need is incredibly encouraging.

When I was struggling with fear, the attacks would often hit me at 2 or 3 in the morning. A very close friend told me, “Russ, I will keep my phone next to my bed at night. Feel free to call at an hour if you need to talk.” I never had to call him, but knowing that he was ready to listen was very helpful.

Be willing to listen at any time. Be available at any hour. Just being available can be so encouraging.

And Pray

It was incredible knowing that others were praying for me. I felt their prayers. I sensed God fighting for me. I found strength when I needed it most.

Pray for the person, that God will give them strength in this time of need. Pray for wisdom and understanding, that God will show how to tear down this stronghold of fear. And pray that God will help you be the friend they need.

Prayer: Father, help me to be a source of encouragement and hope to those struggling with fear, anxiety and panic attacks.

That’s actually a really good question. Why should God answer your prayers?

Think about it for a moment. Stop reading this message, get a piece of paper and write down why you think God should answer your prayers.

Do any of these sound familiar:

• I prayed for a long time.
• I fasted when I prayed.
• I have been very devoted this week.
• I really meant it when I prayed.
• I repented of all my sins.
• I ended my prayer with “in Jesus’ name”.
• I’ve done lots of good things this week.

While these sound good and important on the surface, these are not reasons why God should hear answer our prayers.

Prayers don’t move God

That sounds wrong, doesn’t it? We’ve been taught to press in, intercede and “move heaven” with our prayers, but I don’t believe it’s scriptural.I don’t believe we can move God with our prayers, because God already moved on our behalf 2,000 years ago when Jesus died on the cross. Everything that we can ask for today was provided through Christ: salvation, healing (physical and emotional), freedom, provision, and deliverance.

“Blessed be the God and Father of our Lord Jesus Christ, who has blessed us with every spiritual blessing in the heavenly places in Christ” (Ephesians 1:3, emphasis mine).

We should pray that God will open our eyes and renew our minds to what we already have in Christ.

You will never be good enough

Often when we pray, we feel like our prayers are heard more when we’re doing good and less when we’re doing bad. When we sin, we rarely go to God in prayer thinking that our mistakes will hinder our prayers. We believe that our good works please God and that our sin displeases God.

There’s only one thing that pleases God: faith. Believing pleases God.

“Without faith (believing) it is impossible to please Him” (Hebrews 11:6).

So, what do we need to believe? We must believe that…

Only Christ is good enough

No matter how hard we try, we cannot be good enough.

“There is none who does good, no, not one” (Romans 3:12).

That is why God sent his Son into the earth. Jesus was the perfect, sinless sacrifice (Hebrews 7:26). Through his life on the earth, he fulfilled all requirements of the Law (Romans 8:3-4).

Only Christ is good enough.

In Christ, God hears our prayers

When we receive Christ into our hearts, we immediately receive his righteousness, his goodness. God takes our sin and replaces it with the righteousness of Christ. Here’s how 2 Corinthians 5:21 describes it:

“For [God] made [Jesus] who knew no sin to be sin for us, that we might become the righteousness of God in Him.”

In Christ, God only sees our goodness. That is why we should pray for God to renew our minds and transform us from the inside out (identity) not from the outside in (actions).

For God to hear and answer your prayers, remember these two things:

1. You must give your life to Christ. Without that heavenly exchange (righteousness for sin), God will not answer your prayers.
2. When you pray, do not trust in your ability to do good. Trust only in Christ’s goodness.

In my own life, I have seen an incredible transformation from fear to peace. It did not come through great Bible studies, long periods of fasting or doing good in my life. It came from putting all my faith and trust in the goodness of Christ.

Prayer: Father, open my eyes to this truth that answered prayer comes through the goodness of Christ. Help me see that I am righteous in Christ.

When I was younger and the panic attacks were frequent, I was desperate for hope. I was searching for something to alleviate that onslaught of fear and confusion. Alcohol provided temporary relief, but it always left me more anxious and panicky the next day when it wore off. Medication was helpful, but like alcohol, the panic and fear would return after the medication was out of my system.

I spent lots of time sitting in front of counselors, psychiatrists, doctors, psychologists–anyone who could help me get out of this terrifying condition. But for years, there was no relief. It was then that I landed at the conclusion that maybe, like diabetes or high cholesterol, I would have this “disease” the rest of my life. I had lost hope.

Then, something happened that changed everything. I met a gentleman who had lived a life of fear and panic attacks, but now he was free. Could it be? Can you get free from fear and panic attacks?

This new information set me on a course to learn as much as I could about freedom from fear, anxiety and panic attacks. And, here’s what I learned:

Freedom is possible

Too often, we convince ourselves that freedom is impossible or elusive. Or maybe we believe it’s possible for others, but not for me. We often let our experience and feelings determine what’s true for us. We may even start to think freedom is possible, and then hope builds, but WHAM! an attack hits and we lose hope again.

The key for freedom is what you choose to believe. You have to believe that freedom is possible. Freedom will never come if you cannot change the way you think. If you don’t know where to start, then start with a prayer asking God to transform your thinking.

Don’t copy the behavior and customs of this world, but let God transform you into a new person by changing the way you think (Romans 12:2).

I believe that everyone can experience freedom from anxiety, fear and panic attacks. It is not something you have to live with the rest of your life. You can be free!

Freedom is a process

Most people want instant freedom, but this often leads to discouragement. We want to pray a power prayer to receive a heavenly zap that’ll take it away. But, I don’t know that prayer. It has been my experience that freedom is a process. For some, it’s a quick process and for others, it’s a bit longer.

The key is to get started. Once you can believe that freedom is possible, then you can start taking steps to get free.

Do not despise these small beginnings, for the LORD rejoices to see the work begin (Zechariah 4:10).

A couple of years ago, I blogged a series of articles on Freedom and summarized them all in this blog post. It’s a great starting point for those of you seeking freedom.

Freedom is for everyone

Sometimes, we convince ourselves that freedom is for others, but not me. Again, we often let experience and feelings dictate this “lie” in our lives. We want freedom, but we don’t experience it, so we wrongly conclude that we’ll always have this “condition.” That’s just not true.

It is absolutely essential for you to understand that freedom is available to you. Jesus paid an incredible price so that you can boldly approach God in your time of need.

Let us therefore come boldly to the throne of grace, that we may obtain mercy and find grace to help in time of need (Hebrews 4:16).

In Christ, you have everything you need to receive freedom (Ephesians 1). Let this message plant a seed of hope in your heart. Today, I am walking in incredible freedom from fear and panic attacks. And so can you!

Prayer: I pray that God, the source of hope, will fill you completely with joy and peace because you trust in him. Then you will overflow with confident hope through the power of the Holy Spirit (Romans 15:13).