Quick Calm: 4 Steps to Feel Normal Again
Welcome to the Quick Calm Series—short, practical, Scripture-based guides.
✨ Quick Calm Series ✨
Welcome to the Quick Calm Series. Short, practical, Scripture-based guides to help you pause, reset, and reclaim peace when panic, fear, or intrusive thoughts hit.
Even a few minutes can help calm your mind, steady your body, and help you feel normal again.
Calm Panic: 4 Steps to Feel Normal Again
“For God gave us a spirit not of fear but of power and love and self-control.” — 2 Timothy 1:7
Panic can strike suddenly—your heart races, thoughts spin, and your body feels trapped. But you can respond calmly. Here’s a simple, faith-filled approach.
Step 1: Breathe in Calm, Breathe Out Fear
Inhale slowly through your nose for 4 counts, pause
Exhale slowly through your mouth for 4 counts, pause
Repeat 1–3 minutes
Scripture reminder: “Be still and know that I am God.” — Psalm 46:10
Slow, deep breathing signals to your nervous system that you are safe.
Step 2: Relax Your Shoulders and Smile
Shrug shoulders up, then release
Gently smile, even if it feels forced
Notice your body lightening
Smiling sends signals to your brain that you are safe and relaxed—your body can calm your mind before your mind feels ready.
Step 3: Anchor Your Mind in Scripture
Repeat silently in your heart:
“The Lord is my strength; I will not fear.” — Psalm 27:1
“Do not be anxious about anything… present your requests to God.” — Philippians 4:6
“The Lord will fight for you; you need only to be still.” — Exodus 14:14
Focusing on God’s truth redirects your mind from panic to peace.
Step 4: Picture Yourself Doing the Thing You Fear
Visualize yourself completing a feared activity successfully:
Driving
Walking through a crowded space
Giving a work presentation
Attending a church service
Remember: anxious thoughts are just thoughts. God is with you; you are safe.
Putting It All Together
Breathe (inhale, pause, exhale, pause)
Relax and smile
Anchor in Scripture
Visualize a positive outcome
Even a few minutes practicing these steps can stop panic in its tracks.
Next Steps You Can Take
1️⃣ Free Panic Assessment
Curious how panic shows up uniquely in your body and mind? Take the Free Panic Assessment to uncover your personal profile and see which symptoms and triggers affect you most.
2️⃣ Calm in the Chaos (Self-Paced Mini-Course)
Want to go a step further at your own pace? Calm in the Chaos offers four practical, faith-based modules to quiet symptoms, build confidence, and take real steps toward calm.
Learn more and access the course here.
3️⃣ Cornerstone Learning: 7 Scariest Panic Attack Symptoms
For a deeper understanding of panic, triggers, and faith-filled responses, check out our 7 Scariest Panic Attack Symptoms article.
Need More Support?
You don’t have to face panic alone. Explore:
Panic to Peace Coaching: an 8-week, Christ-centered program for lasting freedom from panic and worry.
One-on-one Biblical Counseling: personal guidance for fear, anxiety, or intrusive thoughts.
Take your first step today: Schedule a Free Phone Consultation