Long Term Treatment for Panic and Generalized Anxiety

(Update 7/27: I inadvertently combined some information from Dr. Hart's Relaxation and Christian Meditation CD with his DVD message. Sorry about that. You can order his CD here .)

I watched Dr. Archibald Hart's dvd again the other day, Overcoming Stress and Anxiety, and couldn't remember if I posted his suggestions for the long-term treatment of panic disorder and generalized anxiety--both are biological forms of anxiety. With biological anxiety, Dr. Hart teaches you have to change some things in your life--become more proactive--in order the get the brain chemistry balanced again. He said in the dvd that stress plays havoc with the brain, and it will take some time to de-stress the brain. He suggests medication to treat the symptoms of biological anxiety but also urges us to go further to change our lives so that the root cause of the anxiety will be exterminated--the root cause being too much adrenaline and cortisol caused by too much stress. He mentions that relaxation techniques will help lower your adrenalin. He makes the point that research supports the best way to stop panic is to meditate.

Christian meditation helps slow down your brain, takes control of your thinking. He suggests taking a psalm like Psalm 23 and reading it through slowly one time. Then go back and take it phrase by phrase, pausing to meditate on what the phrase means. For example, "The LORD" from verse 1. Meditate on what LORD means to you. Ask yourself questions--Is He really my LORD? Am I loyal to Him?, etc. You can also take this time to dialogue with God--tell Him how thankful you are that He is your LORD.

After thinking about LORD, then go on to the next phrase, "is my shepherd." I tried this form of meditation this morning with my Sunday School class. When we stopped to meditate on the phrase, "is my shepherd", the word my jumped out at me. The LORD is my very own shepherd. I never thought about that before. Then I thought, what does a shepherd do? He feeds the flock, protects the flock, rescues the lost, guides the flock. I remembered Jesus said that He was the "Good Shepherd", and so I discussed that with my ladies. While we went through the first phrases of the psalm, the room was quiet and calm as each one of us were meditating on what the words meant to us. In the stillness, I felt a sense of reverent awe for God. And also contentment because of what His Word was saying to our hearts. Dr. Hart says if you go through the first three verses within five minutes, you're moving too fast. The point of meditation is to take your time and listen to what God might say instead of rushing through.

I hope you try this form of worship by yourself. It really does calm down the mind and I love what God's Word says in Isaiah, "The fruit of righteousness will be peace; the effect of righteousness will be quietness and confidence forever." Meditating on God's Word brings healing to our minds, hearts, and souls as well as peace. It encourages and edifies us and develops our faith in God. It also places us in the position to hear from God. We will be able to hear His still, quiet voice.

Dr. Hart also suggests getting nine hours of sleep every night. And de-stress before bedtime--turn off the tv, take a hot bath, read uplifting material like a Christian book or the Bible. If you can't get a full nine hours each night, take naps during the week so that you average out nine hours a night. If you don't sleep enough your brain chemistry is not going to be in balance because sleep enhances the body's natural tranquilizers. It takes discipline to do these things, but they are so beneficial. I'm encouraged to start putting his suggestions into practice. Dr. Hart's dvd is called Overcoming Stress and Anxiety and can be purchased on eBay or Lifeway.

Bible Verses for Panic and Anxiety

These are verses I used to defeat panic and daily anxiety. I read these verses day and night to get the truth of them into me. My panic attacks were very severe. But nothing is more powerful than God. When I had enough faith to pray them to God and to thank Him that He meant these verses for me, my panic attacks went away. Eventually, they stopped coming altogether. I pray these verses will help free others from panic and daily anxiety as well. The Bible translation I used was NIV84; however, because of copyright laws, I've posted them in KJV. After reading Beth Moore's book, Praying God's Word, I learned to personalize the verses--put my name in them. That really helped. The first verse is an example.

Isaiah 41:10 "Fear thou not; for I am with thee, (your name); be not dismayed; for I am thy God: I will strengthen thee; yea, I will help thee; yea, I will uphold thee with the right hand of my righteousness."

Isaiah 41:13 ^"For I the LORD thy God will hold thy right hand, saying unto thee, Fear not; I will help thee.

Isaiah 43:1-4 "Fear not: for I have redeemed thee, I have called thee by thy name; thou art mine. When thou passest through the waters, I will be with thee; and through the rivers, they shall not overflow thee: when thou walkest through the fire, thou shalt not be burned; neither shall the flame kindle upon thee. For I am the LORD thy God, the Holy One of Israel, thy Saviour....Since thou wast precious in my sight, thou hast been honourable, and I have loved thee...."

Joshua 1:5-7,9  "As I was with Moses, so I will be with thee: I will not fail thee, nor forsake thee. Be strong and of a good courage....Only be thou strong and very courageous..Have not I commanded thee? Be strong and of a good courage; be not afraid, neither be thou dismayed: for the LORD thy God is with thee whithersoever thou goest.".
Psalm 107:13-16  "Then they cried unto the LORD in their trouble, and he saved them out of their distresses. He brought them out of darkness and the shadow of death, and brake their bands in sunder.
Oh that men would praise the LORD for his goodness, and for his wonderful works to the children of men!
For he hath broken the gates of brass, and cut the bars of iron in sunder."

Phillipians 4:6-7 "Be careful for nothing; but in every thing by prayer and supplication with thanksgiving let your requests be made known unto God. And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus."

Psalm 91: 1-2, 4-6 "He that dwelleth in the secret place of the most High shall abide under the shadow of the Almighty. I will say of the LORD, He is my refuge and my fortress: my God; in him will I trust. He shall cover thee with his feathers, and under his wings shalt thou trust: his truth shall be thy shield and buckler. Thou shalt not be afraid for the terror by night; nor for the arrow that flieth by day; Nor for the pestilence that walketh in darkness; nor for the destruction that wasteth at noonday."

Psalm 91: 14-16 "Because he hath set his love upon me, therefore will I deliver him: I will set him on high, because he hath known my name. He shall call upon me, and I will answer him: I will be with him in trouble; I will deliver him, and honour him. With long life will I satisfy him, and shew him my salvation."

Isaiah 54:10 "For the mountains shall depart, and the hills be removed; but my kindness shall not depart from thee, neither shall the covenant of my peace be removed, saith the LORD that hath mercy on thee."
2 Timothy 1:7 "For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind."

Proverbs 1:33 "But whoso hearkeneth unto me shall dwell safely, and shall be quiet from fear of evil.
1 Peter 5:7 Cast all you anxiety on Him because He cares for you."

Isaiah 26:3 "Thou wilt keep him in perfect peace, whose mind is stayed on thee; because he trusteth in thee."

Romans 8:6 "For to be carnally minded is death; but to be spiritually minded is life and peace."
Isaiah 59:19 "When the enemy shall come in like a flood, the Spirit of the LORD shall lift up a standard against him."

Ephesians 2:14 "For he is our peace."

Isaiah 51:12-15 "I, even I, am he that comforteth you: who art thou, that thou shouldest be afraid of a man that shall die, and of the son of man which shall be made as grass; And forgettest the LORD thy maker, that hath stretched forth the heavens, and laid the foundations of the earth; and hast feared continually every day because of the fury of the oppressor....But I am the LORD thy God, that divided the sea, whose waves roared: The LORD of hosts is his name.
Zephaniah 3:17 "The LORD thy God in the midst of thee is mighty; he will save, he will rejoice over thee with joy; he will rest in his love, he will joy over thee with singing."

Ephesians 6:10-11 Finally, my brethren, be strong in the Lord, and in the power of his might. Put on the whole armour of God, that ye may be able to stand against the wiles of the devil.

Proverbs 2:7-8 He holds victory in store for the upright, He is a shield to those whose walk is blameless, for He guards the course of the just and protects the way of His faithful ones. (New International Version)

Hebrews 13:5-6 God has said, "Never will I leave you. Never will I forsake you." So we say with confidence, "The Lord is my helper; I will not be afraid." (New International Version)

2 Peter 1:3-4 His divine power has given us everything we need for life and godliness through our knowledge of Him who called us by His own glory and goodness. Through these He has given us His very great and precious promises.... (New International Version)

Isaiah 30:18 Yet the LORD longs to be gracious to you; He rises to show you compassion. For the LORD is a God of justice. Blessed are all who wait for Him. (New International Version)

Psalm 34:4: "I prayed to the LORD, and he answered me, freeing me from all my fears." (New International Version)

I just found this one and decided to add it--
Romans 16:20: "And the God of peace shall bruise Satan under your feet shortly. The grace of our Lord Jesus Christ be with you. Amen."