By Angie Witman
Anxiety seems to be on the rise. Many people are unsure of the future, overworked, stressed, and uneasy about the current culture and events. It only stands to reason that this would be the case, given the turmoil and instability the news is constantly reporting, along with the state of the economy and the ever changing culture. Do we have many things to fear and be anxious about? Absolutely! Should we respond by fretting and worrying? Many do. Are there better ways to handle our anxious feelings? Good question. Let’s explore that. A normal response to fear is feeling worried and anxious. We fear the future and the unknown. We fantasize about the worst case scenarios. We fear that which affects us but is out of our control. So if we have many things to fear and the normal response to fear is anxiety and worry, why does the Bible tell us not to worry? Seems to be normal and logical, right? Well, we first have to realize that “normal” doesn’t necessarily mean “healthy” and likely means “common.” Just because worry is a common reaction, certainly doesn’t mean it’s a beneficial reaction. And Jesus has a lot to say about not worrying in His Sermon on the Mount in Matthew 6. Paul also tells us “do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.” So what do we do to not be anxious? I have listed some strategies which might be helpful. I like to help people remember techniques by using acronyms. In this case, let’s use the opposite of anxiety and worry, which is feeling PEACEFUL.
Present
One way to get on top of worry is to stay in the present. Many people have anxiety about the future, so living in the moment can help. If that sounds too simple, try it. When we’re not in the moment, we miss what’s going on with family, friends, fun times, memories in the making, and the list goes on. Try noticing everything you’re seeing, hearing, smelling, touching, and tasting. Involving all five senses helps ground us. Also, if you’re really paying attention to the moment, this will serve as a distraction from the “what if’s” you may be mulling over in your mind. Being mindful helps you stay in the moment.
Examine
Speaking of mindfulness, it is important to examine your thoughts. So what are your thoughts influenced by? The news, hearsay, social media, or God’s truth? Our thoughts can easily operate on autopilot; this is when we simply think what we think because it’s just how we think. The Bible tells us to “take every thought captive” in 2 Cor. 10:5. If we don’t think about what we’re thinking about, our thoughts can easily spin out of control. Many people who are anxious often think, “What if…?” One method to employ is the “What if …” strategy. In other words, if your mind insists on thinking about the intimidating “What if’s,” you have to be willing to consider the reassuring “What if’s” as well. For example, if you think, “What if this bad thing happens?” ask yourself “BUT what if it doesn’t happen?”
Adoration and Thankfulness
The last paragraph segways nicely into this reminder, which is to practice adoring and thanking God. It’s more difficult to entertain negative thoughts and emotions when your mind and heart are focused on our amazing God, which then helps us be thankful for the many blessings He’s given us, along with the protection and provision He provides. I used to joke with people about how they could always be thankful for toilet paper if they ran out of things to be thankful for, and then Covid hit, and TP became a real thing for which to be thankful. God is easy to adore and thank, and this does our hearts good. Praise God and thank Him for everything – the big and the small.
Create
This one may seem odd, but being creative is very therapeutic. And because our creator valued creation, we probably should too. You may think you don’t have the talent to be creative, but I bet you do. There are so many ways to create, such as cooking, gardening, crafts, art, hobbies (e.g., woodworking, metal working), writing, planning, designing, inventing, using your imagination, and the list goes on. Being creative takes the edge off anxiety and allows for your mind to think about exciting and fun things. This can bring a sense of calmness and satisfaction.
Exercise
Exercising is good for us, and there are many benefits to exercising. Some of these benefits include better physical and mental health, a release of endorphins (your body’s natural happy pill), mental clarity, a sense of achievement, a sense of healthy self care, and increased self confidence. You don’t have to buy a gym membership. You can go on walks, do YouTube exercise videos, shoot hoops in the backyard, go play at the park with your kids/grandkids
(they’ll love you for it), play intramural sports, go for a hike or bike ride, take dance classes, play pickleball or tennis, go kayaking, and the list goes on and on. Exercise is a great way to reduce stress, calm anxiety, improve your health, and have fun.
Friends and Family
Find support in your friends and family. Rely on the people that God has placed in your life. Support works best when it’s mutual. I realize not everyone has a close family, but “family” doesn’t have to be blood relatives. You may have a supportive church family, and in some cases, your church family may feel more like family than your biological family does. Once you have found supportive people, let them help you when you are struggling, and you can help them when they are struggling. You will feel blessed in doing both.
Unwinding
Anxiety winds us up, so it is important to unwind. There are so many ways to do this. Many of the techniques and strategies listed above will help, but in addition to these, you can unwind through some of the following: Deep breathing (like your band or vocal teacher taught you – from your abdomen, not from your chest) will help. Sounds too simple, but it’s quite effective. When stressed, the sympathetic nervous system is engaged. To deactivate this, you need to engage the parasympathetic nervous system, which helps with relaxation. Oxygen helps this process along. The more oxygen you take in, the more relaxed your body can become. Deep breathing paired with prayer, reading the Bible, and meditating on scripture are great ways to unwind and get refocused on God and His truths/promises. Combining this with visual imagery, such as you picturing yourself hanging out with Jesus in a special place, is especially powerful. Visual prayer can help you not be so easily distracted so you can stay focused on talking to Jesus. Additionally, taking a warm bath, reading, sitting outside, breathing fresh air, and being in nature are just some ways you can unwind. There are many more. Just be creative with this.
Limits
Setting limits can help reduce worry. Limiting your exposure to anxiety provoking events and people will certainly help you achieve a more peaceful state. For example, limiting your exposure to the news can help a lot. News is fine in small doses, but having a steady diet of news can be unhealthy. Many people who are news junkies are also quite pessimistic and anxious. Limiting your exposure to toxic environments and people can also help reduce stress and anxiety. How do you feel when you leave a certain environment, person, or group of people? If you feel uptight, maybe this is becoming more of a stressor than a support. Ask yourself, am I consistently better or worse after I’ve been with them or been there? If the answer is worse, maybe it’s time you reconsider from where and from whom you get support.In summary, fear and worry don’t have to rule your life. If you have consistently tried the above suggestions, and you still feel quite anxious, maybe it’s time to consult your primary care physician about possible anxiety management medications. The goal is for you to manage your anxiety instead of your anxiety managing you. And remember, God wants us to feel joy and peace, not fear and anxiety. There are so many promises in the Bible, which can help us align our thoughts and feelings with God’s truth and His character. As they say, if your view of God is small, your problems will look big, but if your view of God is big, your problems will look small. So, I hope you will practice being PEACEFUL, as the world needs more peaceful people.
