Spiritual Lessons from Panic Attacks

Have you ever wondered why some people seem to be more affected by stress than others? One way to think about this is to imagine that our ability to handle stress is like a cup. The size of the cup represents our mental bandwidth, or capacity to deal with stress. The water being poured into the cup represents stressors. The marbles in the cup represent our vulnerabilities. When the cup fills up, water starts overflowing, which represents symptoms such as panic.

What Makes Us Susceptible to Panic Attacks?

Everyone’s cup is different. Some people have a larger cup, which means they can tolerate more stress before they start to experience overflow. Other people have a smaller cup.

The marbles in our cup—i.e., our vulnerabilities—come from a variety of sources across five domains: lifestyle and habits, biological, psychological, social and environmental, and spiritual.

● Lifestyle and habit marbles include diet, exercise, sleep, substance use, and self-care. People who use substances to cope with stress may also be more likely to experience panic attacks. On the other hand, people who engage in regular self-care activities, such as meditation, yoga, or spending time in nature, may be more resilient to stress.

● Biological marbles include genetics, health conditions, and environmental toxicities. For example, people with certain genetic predispositions may be more likely to experience panic attacks. People with chronic health conditions, such as heart disease or diabetes, may also be more vulnerable to stress.

● Psychological marbles include things like trauma, neglect, abuse, and a lack of coping skills. These can lead to panic attacks through learned patterns of thinking and behavior, negative beliefs, and a lack of a sense of personal agency.

● Social and environmental marbles include things like social support, relationships, work environment, culture, and access to resources. People who lack social support or who endure marginalization or discrimination may be more likely to experience panic attacks.

● Spiritual marbles include things like beliefs, values, and sense of meaning in life. For example, people who have a strong spiritual foundation may be more resilient to stress.

Spiritual Obstacles on the Healing Journey

You are more than the sum of your parts.

Have you ever known something that your brain didn’t actually really know? Some people refer to this experience of knowing as tapping into our sixth sense or intuition. Others chalk up these seemingly mystical experiences to imagination or wishful thinking.

Maybe you are versed in the art of manifestation, or in listening to your inner voice, or perhaps your idea of getting what you want comes from a well-thought-out strategic plan.

Wherever you are on the spectrum of materialist to mystic, ask yourself the following question: Am I more than a trillion little chemical synapses, experiences, and adaptations? If so, what does that mean?

Traditional Chinese Medicine, Ayurveda, Indigenous practices, and vitalism all teach that the mind, body, and spirit are interconnected. They teach that true healing must address all three aspects of your being. For example, Traditional Chinese Medicine healers use the Eight Extraordinary Meridians to balance the flow of energy in the body. Ayurveda uses the doshas to understand each person’s unique constitution and how they can create balance in their lives. Vitalist healers believe that health is a matter of honoring the universal principles of nature.

Modern medicine also recognizes the importance of the mind-body connection. Soul sickness is a term some clinicians are using to describe a vague, unexplained sense of loss of purpose and hope. It is thought to be caused by a disconnection from one’s spiritual self. Teachers like Eckhart Tolle teach that we are all interconnected by a great unifying force and that symptoms emerge when we are disconnected from that force and get stuck within our ego’s protective armor.

All of these mythologies rest on one foundational belief: You are more than just the sum of your parts.

The Hero’s Journey

Writer, teacher, and philosopher Joseph Campbell was famous for a monomyth that he called the Hero’s Journey. It is a template of how stories have been created and told through time:

A hero is invited on a journey. They say yes, meet a mentor, go through a series of challenges, find themselves in the abyss.

There they are transformed and unified with a greater sense of purpose and connectedness. And then they bring their gift to others. Rinse. Repeat. Rinse. Repeat.

You can see these heroic journeys every day. The single mom beaming at her child’s graduation. The now-sober young adult leading a support group. The thrice failed entrepreneur making it big. The kindness of a stranger.

There can be a purpose to everyday suffering, and that purpose lies at the foundation of spiritual awareness and integration.

Healing Panic Attacks Through Spiritual Alignment

You are more than just your physical body. Mind, body, and spirit are all intricately connected.

When one aspect feels off-balance, it can ripple through the others. Feelings of being stuck, lost, or isolated might be a signal that your spirit needs some attention.

Being spiritually unaligned can create a state of disharmony that manifests in emotional and physical problems. An imbalanced mind, body, or spirit can get locked in a cycle that impacts the others. Healing can begin by opening your spirit and rewiring the patterns that keep you feeling stuck.

A spiritual quest can be a powerful journey of self-discovery. It’s a chance to delve into your purpose, beliefs, values, and what truly matters to you in life. The focus shifts from being in the individual ego to recognizing that we are part of a larger whole. This journey of discovery is unique for everyone. Some embark on literal quests while others find solace in meditation. Some explore altered states of consciousness with psychedelic substances while others seek connection within their spiritual communities.

Regardless of your beliefs, finding your soul or spirit often involves a process of introspection, self-discovery, and personal growth. This may include exploring your values, passions, strengths, and weaknesses, as well as engaging in practices that promote mindfulness, meditation, or self-reflection. It may also involve seeking guidance from mentors, counselors, or spiritual leaders who can provide support and insight.

A few ideas to get you started:

● Set an intention. Before beginning your spiritual quest, it can be helpful to set an intention or a goal for what you hope to gain from the experience. It could be something like anxiety-freedom, relief from physical pain, inner peace, exploration of your purpose, or a deeper understanding of yourself.

● Explore different spiritual practices. Many spiritual practices can help you connect with your inner self, your soul, and the great beyond. Some common ones include meditation, prayer, retreats, yoga, journaling, listening, and spending time in nature. Try experimenting with different practices to see what resonates with you.

● Seek guidance. Consider finding a spiritual mentor or teacher who can guide you on your journey. This could be a religious leader, an intuitive, a meditation teacher, a spiritual coach, or simply a compassionate friend.

● Practice self-reflection. Spend time reflecting on your thoughts, feelings, and experiences. Journaling can be a helpful tool. Take time to explore your beliefs and values and consider how they shape your understanding of the world and your place in it.

● Connect with a community. Connecting with a spiritual community can provide support, encouragement, and opportunities for breaking barriers. Consider joining a local religious or spiritual group, attending a retreat or workshop, or connecting with others online.

● Embrace the journey. Remember that a spiritual quest is a journey, not a destination. Embrace the process of self-discovery and be open to the insights and experiences that come your way.

Ultimately, the search for meaning and purpose is a lifelong adventure, unique to each of us. It calls for openness, honesty, and self-exploration, guiding us toward a life that feels authentic and fulfilling.

Excerpted from Panic Proof by Dr. Nicole Cain. Copyright © 2024 by Nicole Cain. Used by permission of Rodale Books, an imprint of Random House, a division of Penguin Random House LLC, New York.