Dealing with Anxiety

We live in a fallen world.  Hate, anger, frustration, and pain dominate the news headlines and social media. It seems like we never know what horrific thing is coming next. 

I am writing this article in June of 2020 following several months of the Covid-19 Pandemic and several weeks of protests and rioting following a seriously unjust act.  It is likely that these two things alone will change our existing world, but we don’t really know how.  In all of this confusion, anxiety is running rampant.  

For many, anxiety is and has always been, a chronic issue.  Anxiety disorders affect around 40 million adults in the US (18.1% of the population) and almost 300 million people globally.  It is considered the most common mental illness, and it seems to be becoming even more prevalent. What is interesting is that it is the most prevalent in high-income countries and lowest in the low-income countries.1

Anxiety disorders include things like panic attacks, Post Traumatic Stress Disorder (PTSD), Obsessive compulsive Disorder (OCD), phobias, social anxiety and generalized anxiety.  For many, it is so debilitating that treatment is necessary in order to function.  Medications may be necessary for some, but the side-effects can be equally as debilitating.

Although brain chemicals certainly play a role, anxiety can also become a habit.  According to Psychology Today, the adrenaline rush that results from a “fight or flight response” can become addictive.2 Regardless, the more you worry and allow yourself to become anxious, the more you will feed the brain chemicals that cause anxiety.

Worry and anxiety are not only debilitating on their own, but they cause numerous problems for the rest of your body.  Healthline tells us that anxiety can cause:

  • Feelings of doom
  • Panic attacks
  • Depression
  • Headaches
  • Irritability
  • Breathing problems
  • Upset stomach
  • Pounding heart
  • Loss of libido
  • Extreme fatigue
  • Increased blood pressure
  • Aches and pains

Long-term problems include an increased risk for:

  • High blood pressure
  • Heart disease
  • Immune system deficiencies
  • Irritable Bowel Syndrome
  • COPD
  • Insomnia
  • Depression
  • Social Isolation3

Let’s see what the Bible has to say about fear, worry and anxiety.

Do not be anxious about anything, but in everything by prayer and
supplication with thanksgiving let your requests be made known to God.
And the peace of God, which surpasses all understanding, will guard your
hearts and your minds in Christ Jesus.

Philippians 4:6-7 ESV

For God gave us a spirit not of fear but of power and love and self-control.

2 Timothy 1:7, ESV

Fear not, for I am with you; be not dismayed, for I am your God; I will
strengthen you, I will help you, I will uphold you with my righteous right hand. 

Isaiah 41:10, ESV

Anxiety in a man’s heart weighs him down, but a good word makes him glad.

Proverbs 12:25, ESV

The Bible makes it clear that as believers, we are not to worry, fret, fear or be anxious.  Instead, we are called to pray about everything and put our trust in God.

I sought the Lord, and he answered me and delivered me from all my fears.

Psalm 34:4, ESV

As a child, I suffered from anxiety every time my parents left the house, because I was afraid they would die in a car accident.  I always stayed awake until they got home safely, regardless of how tired I was. Eventually, the worry got so bad that I would sit at the window and watch the highway looking for headlights that would indicate that they were safe and would be home soon.  In my brain, I thought that if I didn’t worry, it meant that I didn’t care enough, and that if I didn’t care enough to worry, something bad would happen to them.  The more I worried, the stronger the anxiety became in my life.  

My anxiety persisted until a sermon changed my perspective.  The pastor told us that worry is indicative of a lack of trust in God.  (And in my case – I was trying to BE God by thinking that my worry would somehow protect my family!) Bad things will happen, some of which are in our control and others that are outside of our control.  Regardless of what happens (or doesn’t happen), God is there, and he has a plan.  We may not get things our way, but God has a higher vision, and he knows what we need.

The fear of man lays a snare, but whoever trusts in the Lord is safe.

Proverbs 29:25, ESV

And my God will supply every need of yours according to his riches
in glory in Christ Jesus. 

Philippians 4:19, ESV

And we know that for those who love God all things work together
for good, for those who are called according to his purpose. 

Romans 8:28, ESV

Of David. The Lord is my light and my salvation; whom shall I fear?
The Lord is the stronghold of my life; of whom shall I be afraid?

Psalm 27:1, ESV

So how do we overcome worry, anxiety and fear?  First, it is not an easy thing to overcome, and it is harder the longer it has been allowed to continue.  But with prayer and persistence, you can reduce your levels of worry and anxiety.  You may still require medical care, but when you address your behaviors associated with anxiety, that may have an effect on brain chemicals, and you may find yourself becoming less dependent on medication.  

Here are some things you can do to reduce worry and anxiety:

  1.  Make a decision.
    The change in my life started with a decision to let go of worry.  Although my faith was sketchy at that time in my life, I still understood that God was better equipped to keep my family safe than I was.  I also realized that worry was affecting my mind and brain to the point that, should an emergency actually happen, I would be less equipped to handle it.  
  2. Identify things in your environment that trigger anxiety. 
    Many who suffer from PTSD will be reminded of a traumatic situation by smells, sounds, songs, physical touch, or other things that were present at the time of the trauma. 

    My daughter was diagnosed with PTSD following childhood trauma. One day, her friends started innocently poking her and wouldn’t stop even after she asked them to do so. This caused her to panic.  She realized that telling someone, “No!” and having them continue to touch her was a trigger.  For my grandmother, hearing the song “Taps” caused her to relive her brother’s funeral.  Identifying what triggers your anxiety can help you to find coping mechanisms to deal with the anxiety.
  3. Control your thoughts. 
    Anxiety starts with thoughts.  The apostle Paul tells us this: “For the weapons of our warfare are not of the flesh but have divine power to destroy strongholds.  We destroy arguments and every lofty opinion raised against the knowledge of God and take every thought captive to obey Christ.” (2 Corinthians 10:4-5). Realize that worry goes against the knowledge of God and start to recognize when your thoughts are going in the wrong direction.
  4. Replace negative thoughts and worry by speaking life. 
    As with any habit, quitting is dramatically easier when you replace the bad habit with a good one.  In this case, the bad habit is negative thoughts.  Replace them with God-honoring affirmations that will help you to overcome worry.  I have listed several options to get you started below in the “Speak Life” section.  (For more information on speaking life, please see this article:  Speak Life!
  5. Limit your news intake.
    The news is designed to be “sensational” because that is what gets more viewers and makes them more money.  If you are a “news binger”, consider replacing televised news with online sources. That way you can choose to read what is needed and avoid what is not.  
  6. Limit social media. 
    Especially in times of political turmoil, social media becomes a hotbed of hate speech and division.  If reading things from a certain person causes your anxiety to rise, either block them or simply don’t read their posts. On the flip side, avoid posting hate- filled posts or posts that are likely to elicit a strong negative response from your readers.  Keep posts positive and respectful.  If, in spite of your best efforts, you get undeserved negative feedback – delete it and move on.
  7. Set boundaries.
    In the example of my daughter, she immediately spoke to her friends about her panic and asked them to be respectful of her boundaries and explained that “No” needed to mean “No”.  If someone won’t respect your boundaries, do what you can to remove yourself from the situation.  If you can’t, consider ways that you can minimize the issue. 

    Word of caution: if you are in an abusive situation, you need to get out of that situation. Please refer to the crisis page for resources. 
  8. Avoid “emotional vampires” as much as possible. 
    These are the people who suck the energy and joy out of your life.  Spend your time with people who are positive and life-giving.  Find someone who you know you can call when you’re feeling anxious who will “talk you off the ledge.”  (Just be sure you don’t become one of the emotional vampires yourself!).

    And when you can’t avoid the vampires, you can still control your reactions.  When someone is trying to get under your skin, claim victory over them in the name of Jesus.  You are a child of the KING and you don’t have to let the vampires control your life or your thoughts.  
  9. Practice a healthy lifestyle.
    Regular exercise increases positive hormones in your brain that can combat anxiety.  There are also foods that can help lower symptoms of anxiety including salmon, chamomile, turmeric, dark chocolate, yogurt, and green tea.4
  10. Pray about everything! 
    “Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. “His peace will guard your hearts and minds as you live in Christ Jesus.” (Philippians 4:6-7, NLT).

    When you turn your worries to God AND thank him for what he’s already done in your life, it will change your thinking.  You have the privilege of appealing to the God who created the universe!  He loves you and is ready to hear your request.  
  11. Fill your mind with positive, God honoring things.
    “Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise.”  (Philippians 4:8b, NLT).

    You’ve probably heard the phrase, “Garbage in – garbage out.”  This applies to your mind as well.  If you are filling your mind with music, tv shows, books, or other things that are violent and stress inducing, the outcome will be anxiety and worry.  Horror movies, psychological thrillers and reality TV are all designed to create anxiety and tension.  Life has enough stress.  You don’t need more. 
     
  12. Laugh. 
    Laughter reduces stress hormones and increases endorphins which promote feelings of happiness and reduce anxiety.  Try watching lighthearted comedy or read a funny book.  Make it a point to have a good laugh at least once a day.

Fighting anxiety is not easy, but you have a friend who is always with you and wants to help you fight the good fight.  Everyone who has declared Jesus as their Lord and Savior has the Holy Spirit of God living inside of them.  He is there to counsel you, guide you and comfort you in the difficult times.  

Speak Life!

  • “You are a hiding place for me; you preserve me from trouble; you surround me with shouts of deliverance. Selah.” (Psalm 32:7, ESV)
  • “’Be still, and know that I am God. I will be exalted among the nations. I will be exalted in the earth!’” (Psalm 46:10, ESV)
  • “For I am sure that neither death nor life, nor angels nor rulers, nor things present nor things to come, nor powers, nor height nor depth, nor anything else in all creation, will be able to separate us from the love of God in Christ Jesus our Lord.” (Romans 8:38-39, ESV)
  • I will not let the behaviors and attitudes of others control my life!  I am a child of God and I claim victory in the name of Jesus!
  • I will not be controlled by negative thoughts and anxiety!  God has everything under control.  I give my fears and anxieties over to him and he will take care of them.
  • Romans 8:31 tells me that if God is for me, who can be against me!  I claim this truth over my life today!

Songs of Victory

“Pray About Everything” by Guy Penrod

“Breathe” by Jonny Diaz

“Holding My World” by Kristian Stanfill

Songs of Victory

“How to Stop Worrying – 13 Practical Steps” by Whitney Hopler:  https://www.crosswalk.com/faith/women/how-to-let-go-of-worry.html

“Anxiety Disorders – Frequently Asked Questions” by Don Graber:

https://www.focusonthefamily.com/get-help/anxiety-disorders-ai-frequently-asked-questions/

“Overcoming Anxiety as a Christian” YouTube by Troy Black

 “My Testimony: Fear and Anxiety”

Citations:  

  1. “Anxiety in the West:  Is it on the rise?” by Tim Newman https://www.medicalnewstoday.com/articles/322877 
  2. “Are You Addicted to Anxiety?  Learn How Not to Be” by Judith Orloff M.D.  https://www.psychologytoday.com/us/blog/emotional-freedom/201104/are-you-addicted-anxiety-learn-how-not-be
  3. “Effects of Anxiety on the Body” by Kristeen Cherney. https://www.healthline.com/health/anxiety/effects-on-body#1
  4. “6 Foods That Help Reduce Anxiety” by Brianna Elliott, RD. https://www.healthline.com/nutrition/6-foods-that-reduce-anxiety

Copyright Notices:

Scripture quotations marked (ESV) are from The ESV® Bible (The Holy Bible, English Standard Version®), copyright © 2001 by Crossway, a publishing ministry of Good News Publishers. Used by permission. All rights reserved.

Scripture quotations marked (NLT) are taken from the Holy Bible, New Living Translation, copyright © 1996, 2004, 2007, 2013, 2015 by Tyndale House Foundation. Used by permission of Tyndale House Publishers, Inc., Carol Stream, Illinois 60188. All rights reserved.

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