I was diagnosed with generalized anxiety, and I knew I needed to alter my thoughts before they consumed my day. Reports of the recent deaths of children and youth in Israel sent my mind spinning in multiple directions. Safety suddenly seemed elusive as I imagined my own loved ones victimized by rampaging terrorists. Anxiety battered my defenses, attempting to take up residence in my heart. I paused, bowed my head, and surrendered my fears to the Lord. Do you, too, sometimes struggle with worry, anxiety, and fear? Do you wonder what steps you can take to exchange anxiety for peace?
The Disciples Struggled with Anxiety
Jesus’ disciples struggled with the same things you and I struggle with. Trapped in a boat while raging waves churned in the Sea of Galilee, their courage waned. Overcome by anxiety and desperation, they accused Jesus, “Don’t you care if we drown?” Jesus called them to faith. To hope. He asked, “Why are you so afraid?” (Mark 4:38 NIV) Our Savior offers us that same hope—inviting us to trust in Him and grow in faith when the waters rush over the bow. We can exchange anxiety for the peace of Christ.
Statistics About Anxiety
A recent Barna study reveals that only one in four Americans practice Christianity. At the same time, world events seem to have catapulted into a darker season. Yet men, women, and children continue to drift away from Christ—the One who promises His peace.
According to the National Institutes of Mental Health, 31.1% of U.S. adults experience an anxiety disorder at some time in their lives. How does this translate into daily living? One survey indicated that 86% of people think of themselves as worriers. Of those individuals, worry consumes almost two hours each day.
Perhaps you, too, struggle with an identifiable anxiety disorder or resonate with the label of worrier. How do we manage? Scripture provides insight that will help us redirect and, in many cases, even overcome worry and anxiety.
What Does the Bible Say About Peace?
Isaiah 26:3 (NKJV) reads, “You will keep him in perfect peace, Whose mind is stayed on You, Because he trusts in You.”
A study of the original Hebrew words provides a deeper understanding of the famous scripture above. Perfect peace translates as shalom, shalom. Through repetition, God emphasizes the depth and breadth of complete peace available to those who trust in Him.
But how do we attain this peace? By leaning upon Christ and keeping our minds and imaginations focused on Him. Other verses affirm the important role our minds play in our faith walk.
- Romans 12:2 (NKJV) “…be transformed by the renewing of your mind” Romans 12:2
- 1 Corinthians 2:16 (NKJV) “…have the mind of Christ” 1 Corinthians 2:16
- Colossians 3:2 (NKJV) “Set your mind on things above, not on things on the earth.
While directing our thoughts toward Jesus seems simple, this habit can prove difficult—especially in a world filled with violence, wars, and pandemics.
Five Simple Ways to Reduce Anxiety
Those of us learning to manage either occasional or clinical anxiety will benefit from introducing any of the following into our lives.
- Read the Bible regularly. A significant amount of dopamine, a feel-good chemical, is released in the brain when one reads scripture. Not only that, but scientists found that when people read the Bible at least four times each week, they engage less often in gambling, pornography, getting drunk, sex outside marriage, and giving place to destructive thoughts.
Spending time communing with God and engaging in prayer impacts the mind, emotions, and behavior.
- Incorporate exercise as part of a healthy lifestyle. Research indicates that most people with anxiety are sedentary. However, exercise benefits people in these three ways:
- Improves mood by flooding the body and brain with chemicals like serotonin.
- Reduces muscle tension which helps alleviate the body’s physical response to anxiety.
- Bolsters the functioning of the front areas of the brain which manage the amygdala—the brain’s emotional response center.
- Filter input. Do you feel agitated and anxious after watching the news or scrolling through your social media feed? Dr. Steven Stosny calls this response “headline distress disorder”—something he believes emerged when the world experienced Covid19. Overwhelmed by the amount of negative information flooding mass communication, some people grow anxious and angry; both of these are feelings related to learned helplessness.
A few ways to mitigate this response include:
- Turning off phone notifications.
- Setting a timer to reduce time spent on social networks.
- Implementing tech-free zones and/or times at home (i.e. mealtime).
- Fasting from technology.
- Engage in gratitude journaling. Anxiety plummets and stress decreases when people journal about those areas in life for which they give thanks. One study invited women battling breast cancer to engage in gratitude journaling for two weeks. The results? An “increase in daily psychological functioning, greater perceptions of support, and increased use of adaptive coping strategies.”
- Listen to gospel or praise and worship music. Proven to reduce anxiety, listening to faith-based music improves a person’s sense of control and general satisfaction. When engaged in praise, cortisol levels and blood pressure decreases. At the same time, the body produces gamma waves that allow us to experience God’s presence.
- Seek help. Has anxiety co-opted your life? If you experience anxiety for more than two weeks, seek help from a physician. Anxiety disorders are highly treatable, but only one in four of those dealing with ongoing symptoms receive intervention.
You may discover that medication will help calm anxiety and allow you to embrace each day more fully.
For more practical ways to mitigate anxiety, read How to Fight Anxiety with Healthy Living.
Prayers to Help Ease Anxiety
A Prayer for the Times You Struggle with Anxiety About World Circumstances
Father, you know that the weight of the world and life circumstances burdens my heart. A glance at the headlines and grief and anxiety overwhelms me, but I need not live in fear. You, Jesus, overcame the grave and remain sovereign overall. My future and that of my family rests in your capable, nail-scarred hands. I cast all my cares on you. (1 Peter 5:7) and trust you to guide me beside still waters where you will restore my soul (Psalm 23:1-3 NIV).
In the powerful name of Jesus,
Amen.
A Prayer for the Times You Worry About Family Members
Jesus, I am consumed with worry for ________________. As much as I long to alter the situation, I cannot, and I surrender my concerns to you. Today, I approach the throne of grace and praise you for your mercy. Thank you for bending low to hear my prayers and for recognizing the needs of my dear one. I pray you would act on ____________’s behalf and bring glory to your name.
Amen.
A Prayer for the One Who Lives with an Anxiety Disorder
Lord, you are a God who heals. I believe you can take anxiety from me. If you do not, Father, I will still trust in you for “when I am weak, you are strong.” (2 Corinthians 12:10 NIV) Give me the ability to rely upon you for strength. Bind the Enemy and teach me to take every thought captive and make it obedient to Christ. (2 Corinthians 10:5 NIV). Help me to persevere as I anticipate the day when the trials of this life fade into the distance and you make all things new. (Revelation 21:5 NKJV)
When anxiety attempts to rob you of joy, lean into Christ’s presence. Even as the boat tosses in the wind, He will calm the storm.
About the Author
Tammy Kennington is a writer and speaker familiar with the impact of trauma, mental health issues, and parenting in hard places. Her desire is to lead women to hope and share the love of Christ with the young at heart. Tammy cohosts the Grace and Truth link-up at www.tammykennington.com. You can also meet with her at https://substack.com/@tammykennington, or subscribe to receive a monthly dose of hope.