Worried thoughts plague your mind. And let’s face it, 2020 going into 2021 has put your worry on steroids.
You might be thinking- “I am a Christian; shouldn’t I be free from worry and anxiety?”
Worry and anxiety were never part of God’s original plan, but because of the fall, anxiety and worry are issues that come up even for believers in Christ.
God knew you would experience worry, anxiety, and doubt; therefore, He communicates in His word to not fear. God wants you to lean into Him and trust Him; He wants you to experience His peace.
In this blog, you will learn 5 ways to overcome worry and anxiety biblically.
How to Overcome Worry and Anxiety Biblically
1. Breathe
“Be still and know that I am God…” Psalm 46:10.
The first thing you want to achieve is the ability to relax your body. There are several skills you can utilize to achieve relaxation. Today, we will discuss breathing.
Breathing will help you relax the body to reduce or eliminate anxious feelings such as racing heart, tightness in the chest, and rapid breathing. As a result, your worried thoughts will reduce due to the mindful focus in your breathing.
First, assess how relaxed you are now on a 1-10 scale- 10 being very relaxed. Remember that number.
For this breathing exercise, you will be taking deep, slow, and intentional breaths. Get in a comfortable position, close your eyes, or focus on an object in the room.
- Inhale for a count of 4 – inhaling God’s peace
- exhale for a count of 4- exhaling worry
- Continue this breathing pattern for 2-4 minutes
How are you feeling? Again, assess how relaxed you are on a 1-10 scale- 10 being very relaxed. Was your number higher?
I encourage you to take time out of your day and practice this breathing exercise for 2-4 min 2 x daily when you are not worried or anxious.
In conculsion, breathing works. It helps reduce anxious feelings and worried thoughts.
Next, we will discuss being present in the moment and taking it one day at a time
2. Take it one day at a time
“Therefore, do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its trouble.” Matthew 6:34
When you worry, you live in the what ifs, losing sight of what is right in front of you. Do not get ahead of yourself. Focus on the present moment.
If you are facing a problem in the here and now, attend to it. Pray for support, wisdom, guidance, and strength to overcome, and remember God is with you, always.
Take the time to reflect and journal. Reflect on the times when a positive outcome came to fruition rather than the anticipated negative outcome. Also, reflect on the rough seasons; and how God has brought you through those trying times.
Remember, God is in control; He holds your life in His hands and has walked before you (Colossian 1:17). Therefore, He will give you strength and everything you need to face each day and every situation (Philippians 4:13). He is working all things out for your good and His glory. (Romans 8:28).
Lean into Jesus and give those worries to Him. Next, I will share my favorite skill for you to do just that.
3. Containment Exercise
“Casting all your care upon Him, for He cares for you.” 1 Peter 5:7
The containment exercise is a visualization skill that will help you put away all those worries that are floating around in your head.
First, think of a container. Notice what it looks like, how big, or small it is, and how it closes.
Have your container? Good. Now think about all your worries.
Grab your container. Take three deep and long breaths.
Next, imagine all your worries going into this container.
After all your worries are put away in your container, close the container. Lastly, you are going to give this container to God. Go ahead, give it all to Him; lay it down at His feet.
Prayer: Dear Lord, I give you all my worries, please take this burden from me. Help me trust you and help me remember you are reigning over every detail of my life. Thank you, Lord, for loving me. In Jesus name, Amen.
Just notice. Notice what that experience was like for you. Continue to lean into God. Every time worry is about to overwhelm you, turn your eyes to Jesus.
4. Fill your mind with praise and gratitude
“Rejoice in the Lord always; again I will say, rejoice. Let your reasonableness be known to everyone. The Lord is at hand; 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 4:5-7
Shift those worried thoughts to thoughts of gratitude. Write down all the things you are thankful for and take that list and put it somewhere you will see every day. Every good thing in your life is from the Lord (James 1:17).
There is so much to rejoice about if you have given your life to Christ. Your pain and suffering are temporary. One day every tear will be wiped away, death will be no more, and pain and sorrow will be gone (Revelation 21:4).
Rejoice in the cross, and in what Jesus has done for you.
5. Pray
“The earnest prayer of a righteous person has great power and produces wonderful results.” James 5:16
God cares for you. He knows your pain and weeps with you. Pray for your needs, and continuously surrender your life to Him.
Prayer is powerful, and you are praying to a God who listens. He is eager to hear from you.
This blog will end in prayer.
Prayer: Dear Lord Jesus, free whoever is reading this today from worry and anxiety. May they receive your peace which surpasses all understanding. May their trust in you grow, knowing as they face each day you are with them, providing for them, and caring for them. In Jesus name, Amen.
Additional Resource to overcome worry and anxiety
Check-out desiringGod. DesiringGod is a web ministry founded by John Piper. There you will find many articles on different topics, including anxiety.
How to overcome worry and anxiety when nothing seems to work
Are you feeling extra stuck? Like nothing you do seems to be helping. If so, there could be underlying trauma that is preventing you from moving forward. I encourage you to seek support.
Begin Christian Counseling in Denver, Colorado
Amanda Conroy Counseling offers Christian Counseling specializing in anxiety treatment and PTSD treatment and Trauma therapy in Denver, CO.
Other Online Therapy Services Amanda Offers in Denver, CO
Amanda Conroy offers online therapy in Colorado. Other onine therapy services include: EMDR therapy and Teen Counseling.