Anxiety is a feeling of worry, nervousness, or unease. It can be caused by many things, such as stress, uncertainty, or fear. Anxiety can interfere with a person’s daily activities and relationships. Many things can be done to help manage anxiety, such as talking to a therapist and practicing relaxation techniques, such as Christian meditation for anxiety. Agoura Christian Counseling can be a valuable resource for individuals seeking faith-based guidance and support in managing anxiety.

Meditation is a practice where an individual trains the mind or attention to achieve a state of relaxation. Meditation has been practiced in many religions and cultures throughout history. There are many different types of meditation, but most involve focusing on the breath, a mantra, or visualization.

Christian meditation for anxiety is a practice where an individual uses Scripture, prayer, and/or other spiritual practices to focus the mind and achieve a state of relaxation. There are many ways to practice Christian meditation, but some common practices include reading scripture, praying for guidance, and reflecting on one’s thoughts and feelings. Christian meditation can be a helpful way to connect with God, relax the mind, and reduce stress.

Christian Meditation for Anxiety

Let’s walk through a few different meditations together, using words from Deuteronomy.

Be strong and courageous. Do not be afraid or terrified because of them, for the Lord your God goes with you; he will never leave you nor forsake you.” Deuteronomy 31:6, NIV

Exercise #1: Breath Prayer.

A breath prayer is simply breathing in and out slowly and repeating a phrase. It will help slow your brain and your heart in the case of anxiety. Start by choosing a phrase and using it as a breath prayer.

Breath in: Be strong

Breath out: God is with me

OR

Breath in: Don’t be afraid

Breath out: He will never leave

OR

Breath in: God goes with me

Breath out: Be courageous

Exercise #2: Write it out.

Writing is an excellent way of taking the anxiety thoughts outside of your head. Take the above verse from Deuteronomy and write it out. Or write out a similar passage used only three verses later.

The Lord himself goes before you and will be with you; he will never leave you nor forsake you. Do not be afraid; do not be discouraged. – Deuteronomy 31:8, NIV

This phrase is restated in the book of Joshua several times. Rewrite the phrase for yourself, multiple times or use different translations.

Exercise #3: Pray the passage.

Meditation does not need to be a silent and lonely practice. The verse can draw you into a conversation with God. Tell Him what you are afraid of, what gives you anxiety, and ask for His help to see how He is with you. Ponder what it might look like to be courageous and tell God if you have felt forsaken by Him.

Next steps

Fear and anxiety are common human experiences, as even the pages of the Bible reveal. God can be present with you in your fear and worry. These simple exercises can help you when your thoughts begin spiraling out of control.

It can be helpful to have a partner, friend, or counselor help us practice these meditations and exercises. Have a person you can tell these practices about, and when you feel anxiety spiraling, call or text them. Then, they can help you start meditation to soothe your body and your soul. Agoura Christian Counseling can also provide guidance and support in incorporating faith-based meditation and coping strategies into your daily life.

There are situations you find yourself in that make you feel unsettled, maybe a little sick, or nervous. For you, that could be when you’re getting ready for an important date, when you sit down for your first interview, or if you have to deliver material in public. Being anxious is a common experience, and it’s one that typically doesn’t interrupt a person’s daily functioning, so it doesn’t necessary require one to find ways to reduce anxiety.

However, in some instances, and for some people, anxiety is a crushing weight that they must carry every day. Seemingly normal things like meeting new people, eating in public, or asking a question, may appear like an impossible ask.

Anxiety can end up making it hard to socialize with others, and that can put a serious cramp on one’s social life. Such anxiety, which may be diagnosed as an anxiety disorder, can affect day-to-day activities as well as a person’s relationships, self-esteem, and mental health.

Whether you’re dealing with mild anxiety or anxiety that significantly reduces your functioning, there are ways of dealing with it that help you without hurting you, and knowing them can be a huge help. Agoura Christian Counseling can guide you in finding effective strategies to manage anxiety and improve your well-being.

Common signs of anxiety and anxiety disorders.

If it’s your first time feeling anxious, it may be an overwhelming experience. Even if anxiety is familiar to you, it can be hard getting used to what anxiety does to you, and how it manifests physically and emotionally. Some of the signs of anxiety and anxiety disorders include:

• Increased heart rate, or heart palpitations.
• Hyperventilation or shortness of breath.
• Feeling nervous or unsettled.
• Obsessively thinking about the anxiety trigger.
• Feeling helpless and afraid.
• A sense of impending panic, danger, or doom.
• Sweating profusely.
• Upset stomach.
• Trembling or shaking.
• Avoiding certain places or situations that make you anxious.

One’s anxieties can be out of proportion to the actual danger they’re in, and they can cause you to avoid places or situations. These feelings of anxiety can interfere with daily activities and are often difficult to control. When a person has an anxiety disorder, even though they know their fear may not be rational, they still feel it nonetheless.

In Charles Dicken’s classic A Christmas Carol, the main character Ebenezer Scrooge has a ghostly visitation from his old business partner Jacob Marley. Scrooge, in trying to dismiss Marley’s upsetting warnings, says of Marley, “You may be an undigested bit of beef, a blot of mustard, a crumb of cheese, a fragment of underdone potato. There’s more of gravy than of grave about you, whatever you are!”

If you encounter the signs of anxiety, don’t dismiss them; instead, seek help from a medical professional, who may refer you to a mental health expert if they can find no underlying physical cause of your symptoms.

Some unhelpful ways to address anxiety.

It may be useful on occasion to know the sort of things that may not be helping you when it comes to dealing with your anxiety. Some unhelpful ways to reduce anxiety include the following:

Avoidance.

On a certain level, it makes sense that if something makes you uncomfortable, you should have less of that thing in your life. However, when you avoid the things that trigger your anxiety, those things tend to loom larger in your imagination. It becomes harder to overcome them, and therefore deepens your anxiety.

Using various substances to cope.

Some substances like caffeine or nicotine can give a somewhat temporary relief from the symptoms of anxiety. Over-reliance on over-the-counter medications can also be detrimental to your body and overall health. Other people also use alcohol or recreational drugs to deal with anxiety, and while these provide temporary relief, there can be many negative health side effects in the long run.

Eating to self–soothe.

The other way people often deal with uncomfortable feelings is to turn to food to self-soothe. Sugary and fatty foods may enhance your mood through the release of serotonin into your system, but over the long term, the consumption of such foods puts you at greater risk of conditions such as diabetes, heart disease, or obesity.

Too much screen time.

This can produce a feeling of well-being, but only briefly. As your brain becomes dependent on those bursts of dopamine, you require more and more screen time to achieve that same level of satisfaction. Dedicating large portions of your day to screen time not only becomes a habit that affects your mental health, especially if you find yourself doom scrolling endlessly, but it takes time away from healthier pursuits and connection with others.

Self-isolation. I

f being around other people feels overwhelming or nerve-wracking, the temptation may be to withdraw and isolate yourself. Just like with avoidance, if you rely on this too much and aren’t using it as an opportunity to regroup before heading back into the thick of it, self-isolation can end up leading to poorer mental and emotional health.

Sleeping too much.

We all need rest, especially when we’re feeling sapped or exhausted. It’s important to get enough quality rest. However, sleeping more than you need to can also be a form of avoidance, and it takes up time you could use to exercise or foster meaningful connection with other people.

Catastrophizing.

Another way that people try to deal with anxiety is by yielding to it and giving it its head. This can lead to catastrophizing, which is when you jump to conclusions about the worst possible outcomes of a situation and treat them as likely when they are not. Catastrophizing only leads to deeper anxiety and stress, as does making impulsive decisions based on feelings of anxiety.

Some people respond to their anxieties by ruminating, developing compulsions, or by being perfectionists. These all may seem to help in the short term, but they compound the problem and make it much worse.

Healthy and effective ways to reduce anxiety.

Having pointed out some of the things to avoid, how can you best reduce anxiety and bring it under control? Some ways to reduce anxiety include

Deep breathing and mindfulness.

When you’re in an anxiety-inducing situation, it’s helpful to know how anxiety works and how it affects your body. Deep breathing helps you to calm down, reducing the sense of being overwhelmed or in danger. Being both mindful and grateful can help you live in and experience the moment, instead of worrying about what happened or may still happen.

Other ways to reduce anxiety, such as progressive muscle relaxation, counting, visuaxlization, and other coping mechanisms can also help you to calm down when you’re feeling stressed and anxious. With practice and repeated use, you can deploy these techniques more easily in times of crisis.

Good self-care. Being able to get sufficient sleep, eat a balanced diet, and regular exercise helps your body cope with the shocks and demands of daily life.

Learn about your anxiety.

Knowing what makes you anxious and how you typically respond is valuable information that you can use. You can journal to discover your triggers, and this helps you when you’re practicing strategies for coping with anxiety. Learning about your anxiety also empowers you as you speak with your healthcare provider about what treatments might work best for you.

Maintain your social network.

It may be tempting to either withdraw or have an over-reliance on others to address your anxiety. Instead of isolating yourself, connect with your loved ones and do the activities you enjoy. They cannot resolve your anxiety for you, but they are a vital resource in grounding and supporting your journey.

Seek help.

We all have occasional feelings of anxiety; that is a normal part of life. However, if you experience frequent and excessive anxiety, or fear, terror, and panic in everyday situations, that may point strongly to an anxiety disorder. Such levels of anxiety are unhealthy as they can significantly affect your quality of life and prevent you from functioning normally.

If your anxiety is getting in the way of you enjoying your life and relationships, talk with a doctor, counselor, or healthcare provider about your symptoms, and seek a proper diagnosis. Your doctor or healthcare provider can help rule out any possible underlying physical health issue that may be causing your symptoms, and they can direct you to a mental health professional if there are no underlying physical health issues at play. Agoura Christian Counseling can be a helpful resource to explore for additional support.

If you are diagnosed with anxiety or an anxiety disorder, the most effective treatment plan will vary, but most people with anxiety disorders need psychotherapy or medications to get their anxiety under control. Psychotherapy (talk therapy) can help you reframe your thoughts and develop healthy coping strategies.

In addition, lifestyle changes are also helpful. Keep your appointments for talk therapy and be consistent in taking whatever medication you’re prescribed. Sticking to your treatment plan makes a huge difference.

Crippling anxiety is the kind that debilitates a person. When someone has this, he or she cannot function in everyday life. It causes a person to feel isolated. Crippling anxiety involves a deep and intense fear or dread about the things that happen in everyday life.

God didn’t create you to live in a state of fear and dread. Even though the world is chaotic and can cause stress, it is not something your body was designed to engage in anxiety on a daily basis. It is important that you learn to understand what crippling anxiety is and what can be done to overcome that struggle. Agoura Christian Counseling can offer the support and tools you need to manage anxiety and lead a more peaceful, fulfilling life.

But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ – Matthew 6:30-31, ESV

Anxiety can manifest in many different ways for each person on a daily basis. Most people experience a mild form of anxiety at some point or other. This type of common anxiety is due to typical situations that would include meeting someone new, an important event, starting a new job, or even starting a new class at school.

But for those who are struggling with a fear of the unknown happening, crippling anxiety, also called apprehensive expectation, is real and it can be damaging to your mental health.

When you expect the worst, you are letting your mind get lost in thoughts of “what if.” When this happens you can find yourself losing track of time because you have gotten lost in the fear of something over which you have no control. There is no way you can ever know exactly what the day will hold. You can plan and make appointments, but how those events play out are uncontrollable.

Because you expect the worst and you can’t control the fear, you may find yourself staying away from everything. You make a choice to stay where you feel safe and comfortable.

What are the symptoms of crippling anxiety?

The most common symptoms of this type of anxiety revolve around behavior, but there are other symptoms to look for when you feel that you may be struggling with crippling anxiety.

Physical symptoms: dizziness, fatigue, frequent urination stomach. pain, racing heart, tension, or twitching muscles, nausea/upset stomach, sweating, diarrhea, insomnia, headache, and restlessness.

Emotional/cognitive symptoms: a sense of dread, constant worry, expecting the worst, generalizing one bad experience, and an all-or-nothing thought process.

Behavior: hypervigilance, need for reassurance, staying away from anything that causes fear withdrawn and socially isolated, compulsive behaviors, second-guessing, irritable when there is a possibility of facing a fearful situation.

Causes.

While there is no definite cause of crippling anxiety, there are several factors that can influence the risk of a person being affected by this struggle. Most clinicians tend to believe that genetics is one of the bigger risk factors. However, personality type and brain chemistry are also considered to be factors. There are also environmental factors such as losing a loved one, abuse, violent events, and chronic illness.

When a person remains isolated and alone with concerns about what might happen in the future, it can lead them to experience depression. That is why it is important to seek counseling if anxiety is becoming something that interferes with everyday living.

Wondering if you have this type of anxiety can be a symptom of the anxiety itself. It could stem from the fear of not understanding why you are anxious and cannot be around people. This can keep you from seeking the help that will help alleviate the crippling anxiety that keeps you isolated from society.

Treatment.

The great news is there are options when it comes to treating crippling anxiety. The first thing is to recognize that you need help with this struggle. Then seek a Christian counselor that will help you understand the cause and triggers using a faith-based approach.

The most common therapy is (CBT) or cognitive behavior therapy. This therapy approach helps the sufferers identify and change the thought processes and behaviors that trigger the anxiety. It involves gaining working knowledge about their condition and the skills to control this condition.

Exposure therapy is another common therapy used for crippling anxiety. This treatment plan uses slight and subtle exposure to the situations that cause the fear. The focus is to help create a healthy coping strategy to reduce the fear response to situations.

Acceptance and commitment therapy or ACT is like CBT. This uses the processes of mindfulness and acceptance to create a coping strategy in regard to negative thinking, emotions or sensations. Through this therapy a person will discover how to have better control of the negative thoughts and how to work through stressful situations. This process takes commitment to change the behavioral patterns.

Medication is also an option for therapy. There are a few that are prescribed for the treatment of anxiety. Selective serotonin reuptake inhibitors (SSRIs), serotonin-norepinephrine reuptake inhibitors (SNRIs), benzodiazepines, and tricyclic antidepressants are the most prevalent medications prescribed to help alleviate the symptoms of crippling anxiety.

Alternative options that help with reducing certain symptoms are relaxation and stress management techniques, meditation, yoga, and acupuncture. Lifestyle Changes are a big factor in controlling the anxiety.

Activities such as exercising can have a positive impact on the amount of anxiety that is experienced. Healthy eating is another lifestyle change that has been known to impact the way a person handles crippling anxiety. This would include the reduction of caffeine and alcohol that is consumed.

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

Learning to meditate or creating a space for quiet time with God’s word can help against the onset of triggers. When you take time to meditate on God’s word you can begin to change the way you see the situation.

Next steps to overcoming crippling anxiety.

Cast your burden on the LORD, and he will sustain you; he will never permit the righteous to be moved. – Psalm 55:22, ESV

If you feel that you are experiencing crippling anxiety it is best to seek help through a Christian counseling service near you. Even though the thought of seeing a professional can be a trigger for anxiety, therapy has been shown to be highly effective in the treatment of anxiety.

A simple phone call to discuss the situation can be the next step to a healthy and peaceful life without fear of what could happen. Not all therapies or medications work for everyone so it’s best to find a Christian counselor that create a faith-based technique that will benefit you.

The most important thing is that you have a desire to change and live life that is joyful and filled with positive experiences. Making the choice to change the negative thoughts into positive thoughts are one of the biggest factors in taking the first step to getting help.

…to put off your old self, which belongs to your former manner of life and is corrupt through deceitful desires, and to be renewed in the spirit of your minds, and to put on the new self, created after the likeness of God in true righteousness and holiness. – Ephesians 4:22-24

It’s okay to seek help from a Christian counselor at Agoura Christian Counseling. Crippling anxiety can leave you isolated and depressed. Sometimes it takes another person helping you understand the triggers and coping skills to overcome the fears that come with anxiety.

Anxiety is when feelings of intense fear or excessive worry start to become pervasive enough to disrupt someone’s daily life. A degree of anxiety can be normal as your body responds to stressful circumstances, and almost everyone experiences some feelings of anxiety at some point in their life. However, if anxiety becomes severe enough to interfere with daily life, it can be frustrating and even debilitating. Seeking support from Agoura Christian Counseling can help you address and manage anxiety, providing guidance and tools to regain peace and balance in your life.

There’s a significant portion of anxiety which is not just one’s thoughts, but also a bodily response to the “threat” that you perceive. This can mean that suddenly you’re dealing with a racing heart, clammy hands, shallow breathing, and feeling like you need to make a run for the bathroom.

No matter the cause of one’s anxiety, whether it’s an acute situation or the constant concern of something more serious, like generalized anxiety disorder, there are simple steps you can take to downgrade your symptoms and obtain a degree of relief. One of the most well-studied and easily accessible tools is learning how to breathe for your anxiety.

Why should I try breathing for anxiety?

If you’re in the midst of a panic attack or suffering from debilitating anxiety, the suggestion that you try a breathing exercise might feel paltry or inadequate. And it’s true – if you are really struggling, then breathing might not be all you need. But it’s an excellent starting point.

When you experience anxiety, there’s an increase in the level of stress hormones that are released, and your body is primarily operating from its sympathetic nervous system (SNS). Engaging in diaphragmatic breathing (belly breathing) stimulates the vagus nerve. It can help to increase heart rate variability (a measure of how quickly your body can return to homeostasis after a stressor) and helps to activate the parasympathetic branch of the nervous system.

You might have heard that there are two nervous system states: “rest and digest” and “fight or flight.” Breathing in a measured and controlled way helps to send signals to your body that you are safe to be in a “rest and digest” (parasympathetic dominant) state.

While the research is still forthcoming on exactly how breathing works to shift your body’s nervous system state, what we know is promising. Deep breathing does appear to lower cortisol (a stress hormone), lower respiratory rate, and impact blood pressure favorably. Best of all, breathing is a free tool that anyone can learn, and that can be employed anywhere. This makes it an important first line of defense for those who regularly deal with anxiety.

What is the most effective form of breathing for anxiety?

While there are many different techniques one can learn to mitigate anxiety, the answer to which one is most effective might be as simple as this: the one you actually do. The key to breathing exercises being effective is practicing them often enough that they are easy to remember when you then do get in a state of acute stress or anxiety.

Practicing breathing techniques during a time when you’re not already feeling intense levels of stress further reinforces the message to your body and brain that you are safe. Thus, when you do practice breathing in a more intense situation you’ve got another layer of felt safety to draw upon.

Common breathing techniques

Knowing some of the common breathing techniques is helpful:

Block breathing. This is a breathing exercise where you can visualize your breath going around a block. You will inhale to the count of four, hold the breath in for the count of four, exhale to the count of four and then hold the breath out for the count of four.

Repeat as many times as needed – usually about a minute is enough to considerably bring down distress levels. This technique works well for some people, but for others, the emphasis on holding breath and counting can be difficult to handle. In that case, simple diaphragmatic breathing or 4-7-8 breathing might be more helpful.

4-7-8 breathing. This is somewhat similar to box breathing but focuses on making the exhale longer than the inhale. You will breathe in gently through your nose for 4 counts, hold the breath for 7 counts and then exhale with a loud whoosh through your mouth for 8 counts.

If this amount of counting and holding breath seems too much, then you can also modify the exercise to be 2 seconds of inhaling, 3 of holding, and 4 of exhaling. Making your exhale longer than your inhale is a helpful strategy for communicating measured calm to your brain and body.

Diaphragmatic breathing. This is more of a catch-all term for any sort of gentle breathing that brings awareness to your body. Many refer to it as belly breathing. Rather than shallow breathing that is focused in the chest, diaphragmatic breathing brings the breath all the way down to the belly.

You can sit quietly and focus on inhaling gently through your nose, feeling the breath go all the way down as your belly gently fills with air. Then breathe out through your mouth, focusing on making your exhale slightly longer than your inhale.

Breath prayers. A beautiful way of combining prayer with our breath is called “breath prayers.” As Christians, we also can consider the profundity of a God who put the “breath of life” into us. If God himself breathed life into us, we can remember that with each breath we take. Repeating something as simple as “Jesus” (inhale) “I trust in you” (exhale), can be a way to ground both your body and soul in the truth that you are loved and cared for in breath prayer form.

Any number of phrases can be converted into a breath prayer, such as “I believe” (inhale) “help my unbelief” (exhale). Honest statements of truth combined with our breath can be a powerful tool to experience more peace throughout daily life.

Who can benefit from breathing exercises?

Anyone can benefit from breathing exercises. There are no contraindications, though if you experience any sort of dizziness while attempting more measured breathing exercises you might need to stop or try a gentler approach.

Even children can benefit from breathing exercises. One easy approach to teaching children how to breathe to calm their bodies is to teach, “sniff the flower, blow out the candle.” They can pretend to sniff a flower, then blow out a candle (a finger held up in front works well as a pretend flower/candle). It’s a simple strategy that’s easy to remember and fun to teach.

Breathing exercises are appropriate for teenagers as well. They can be a wonderful tool to empower them to take active steps to manage their mental health. There are multiple apps that can be downloaded to a smartphone to guide you through these exercises on the go, if that’s an option that appeals to you.

Next Steps

While breathing exercises are very effective for anxiety, it’s also possible that you need more extensive help to get to the root cause of your anxiety and address the symptoms. If this is the case, we are here for you.

Persistent anxiety can often be related to past trauma or have underlying causes that might need more tools and a kind and caring professional to help you work through them. There are a multitude of other evidence-based treatments for anxiety that can work alongside breathing exercises, so if you are still suffering, please don’t hesitate to reach out for help.

Many people don’t need to attend counseling as a permanent part of their life. But they may need extra support for a period of time to be able to rework patterns that aren’t serving them. We are here for you, so please call Agoura Christian Counseling, today if you think counseling could help.

Life in today’s world is very chaotic and busy. There is always something going on that affects everyone’s life. Whether it is through our job, family members, or everyday life we feel the effects of each situation. This has led to an increase in many people being diagnosed with anxiety and other related health concerns. The greatest way to combat this is to take every thought captive. Agoura Christian Counseling can provide support and guidance for those looking to develop strategies for managing anxiety and finding peace in the midst of chaos.

This thought process is based on 1 Corinthians 10:5 which states “We are destroying arguments and all arrogance raised against the knowledge of God, and we are taking every thought captive to the obedience of Christ.” (NASB) Let’s look at this in terms of overcoming anxiety and how we can apply it to our lives.

What is anxiety?

Anxiety is defined in Webster’s 1828 dictionary as:

“1.concern or solicitude respecting some event, future, or uncertain, which disturbs the mind, and keeps it in a state of painful uneasiness. it expresses more than uneasiness or disturbance, and even more than trouble or solicitude. it usually springs from fear or serious apprehension of evil, and involves a suspense respecting an event, and often, a perplexity of mind, to know how to shape our conduct.

2. In medical language, uneasiness; unceasing restlessness in sickness.”

In other words, it stems from thoughts regarding events or situations that cause various reactions within the body. Heart palpitations, trouble breathing, dizziness, and even fatigue can result from anxiety.

What causes anxiety?

Many factors can lead to a person experiencing Anxiety. The most common are factors dealing with careers. The everyday stresses at work can weigh heavily on our thoughts. Making sure that we are completing our work tasks as we manage our workload is an everyday activity.

This activity can cause anxiety when we feel overwhelmed with tasks. We may begin to think that we cannot possibly get everything done. A few other factors are family and home life.

Having children in a busy world has created a sense of thinking that they need to be in every activity to be successful. This in itself can create apprehension from thinking that we aren’t raising our children the best way.

Struggling to pay bills is a sure way to experience anxiety. There are so many sub-factors within these factors that can play a part in experiencing anxiety. When we have a fear of any of these factors, we will more than likely experience some form of anxiety.

Conquering anxiety by learning to take every thought captive

One of the first things to recognize when it comes to anxiety is to determine what is triggering us to experience sudden apprehension or fear. What is going on in the situation that is provoking us to think in negative terms? When we identify this trigger begins to change the way we are thinking about it. When thoughts of fear begin to enter our mind that is when we begin to take every thought captive by changing what we are thinking.

Change the way you think

God did not design us to ponder on the negative aspects of this world. We were designed to think of the goodness of God and all things that are related to that goodness.

Finally, brothers and sisters, whatever is true, whatever is honorable, whatever is right, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence and if anything worthy of praise, think about these things. As for the things you have learned and received and heard and seen in me, practice these things, and the God of peace will be with you. – Philippians 4:8-9, NASB

By thinking about these things we can change the focus of our thoughts from fear to peace. We weren’t designed to live in fear. God created us to live in peace and without anxiety. He doesn’t want us to be caught up in the negative thoughts that the adversary tries to tell us. The thoughts that cause fear are those that the adversary uses to distract us from the goodness of God and His truth.

Renew your mind

When we become consumed with the chaos of the world we are no longer focused on God and His word. God is not confusion or chaos. He does not expect us to live that type of lifestyle. When we concentrate on His word, we will find that we regain peace.

Changing the way we think involves choosing to dwell on the negative or positive. It is up to us to identify those thoughts that cause us to be overcome with fear. This will help us renew our thoughts. The hold of anxiety becomes broken.

And do not be conformed to this world, but be transformed by the renewing of your mind, so that you may prove what the will of God is, that which is good and acceptable and perfect. – Romans 12:2, NASB

By focusing on the goodness of what God has given us we change the thoughts that we have. It is through this choice that we find we can stay away from emotions that contribute to anxiety. For example, if you are asked to do something that was not in your plan for the day you may become agitated.

At this point, anxiety is knocking at the door of your health. You may even begin to become testy with everyone around you. That is the perfect time to pause, breathe and refocus your thought.

Speak life

There is always a positive side to every situation. The key is pausing long enough to recognize the good side. Even when we are looking at a flat tire there is always a way to see the good. Maybe this delay is keeping you from an accident up the road. It comes down to deciding how you will choose to face the situations that cause anxiety.

This includes watching how we speak about the situations. Have you ever noticed that when you complain and grumble you begin to feel out of sorts? That is because the words you are using are affecting the emotion you are feeling. This in turn will creep into your thought process and you will find yourself becoming angry or sad. Proverbs 18 contains many verses regarding how our words affect our lives. One of the most common verses quoted is:

Death and life are in the power of the tongue, And those who love it will eat its fruit. Proverbs 18:21, NASB

Words are one of the strongest tools we can use to take every thought captive to overcome anxiety. Seek to speak life and speak positive words to others and yourself.

Realize it’s not in your control

One of the hardest things for us to learn is that we cannot control everything. As parents, we can teach our children proper behaviors as they grow up, but when they become adults, we can no longer change how they make decisions. What other people do and the choices they make are not our responsibility. After all, even if we are in a leadership position at work, we still cannot control others. We can only control our reactions and our behaviors.

In Matthew 6:25-34 Jesus tells us that trying to be in control is not how we take every thought captive. Being focused on the concerns of life only distracts us from the truth that God is the only one in control.

He has promised to provide for us and does not want us to spend useless time dwelling on things He is taking care of. Learning that we are not in control of everything is of the hardest mindsets to change. It is possible when we focus on the Word of God and His promises.

So do not worry about tomorrow; for tomorrow will worry about itself. Each day has enough trouble of its own. – Matthew 6:34, NASB

Stay in the right lane

We try to be the best at everything. We want to do it all and do it right. Trying to do something just because everyone else is doing it doesn’t make it right. Just because it looks easy doesn’t mean it’s something that is for you to do. God has designed each of us for a specific calling. He has given us the talents and skills we need to perform that calling. When we get out of our lane and try to do what someone else is doing, we find ourselves facing anxiety.

We become stressed because we aren’t able to do the task the same as others. That is when we have lost focus on what God wants for us. You may find yourself struggling to teach a class about women in the Bible.

The only reason you are teaching that class is that one of your close friends is teaching a class on the Beatitudes. You have taken the focus of your skills and stepped into another lane. To remove the anxiety you have to take every thought captive and acknowledge that you need to get back in your lane.

Paul tells us that we are to look to Jesus as we pursue the calling that God has placed on our lives. It is through this mindset that we can remove anxiety caused by not feeling like we are good enough. Comparing ourselves to others creates tension between us and them. It’s not long before we find that we have become anxious about not measuring up to God’s standards.

Therefore, since we also have such a great cloud of witnesses surrounding us, let’s rid ourselves of every obstacle and the sin which so easily entangles us, and let’s run with endurance the race that is set before us, looking only at Jesus, the originator and perfecter of the faith, who for the joy set before Him endured the cross, despising the shame, and has sat down at the right hand of the throne of God. – Hebrews 12:1-2, NASB

Remain focused on what God has called you to do, what you know you can do, and the promises of God. This will help alleviate any avenues for anxiety to find its way into your thought process. Take every thought captive by focusing on the good things, speaking life, and trusting the leading of Jesus.

If you find that you are having difficulty changing the thought processes that cause anxiety, please reach out to a Christian counselor, at Agoura Christian Counseling, who can help you replace worry with peace.

God commands us in His word to not worry or be anxious (Philippians 4:6). This can seem like an impossible mandate to fulfill. We live in a broken world where there is a great deal of cause for anxiety, whether it’s work stress, difficult relationships, financial hardship, illness, grief, or any number of different causes.

All too often we find ourselves worrying about present or future uncertainties. Why then, would there be so many Bible verses about not worrying? God knows us and how our hearts and minds are prone to turn to our fears and concerns, and He is aware of how detrimental anxiety is to our emotional and physical wellbeing. Agoura Christian Counseling can help you explore these Biblical principles while offering support to navigate worry and anxiety in a healthy, faith-filled way.

10 Bible Verses About Not Worrying

He has given us Scripture not just as a comfort, but as a powerful weapon with which we can wage war against worry. Here are just ten Bible verses about not worrying which we can turn to when anxiety strikes:

He is before all things and in him all things hold together. – Colossians 1:17

Reflecting on this verse in Colossians can help give us the perspective that, even though we are in a state of anxiety and feel like nothing is as it should be, God remains the same. He is the God who existed before anything else did, and He is the source of constant sustaining power, “in which all lives and moves and has its being”. Our worries and issues may overwhelm us, but they are not bigger than the One who is supremely in control.

Finally, brothers, whatever is noble, whatever is pure, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things. – Philippians 4:8

This verse summarises much of popular psychology. Without delving too much into the “why” behind this, Philippians 4:8 gives us a practical antidote to worrying. We are to turn our minds away from anxiety-inducing, frightening, scary thoughts, and we do this by replacing them with edifying ones. We must turn our thoughts to God’s goodness and how He has helped us through tough times in the past.

If I say, ‘Surely the darkness will overwhelm me and the light around me will be night,’ Even the darkness is not dark to You, and the night is as bright as the day. Darkness and light are alike to You. – Psalm 139:11-12

Remembering that even the darkness is not dark to God can help us when we feel afraid; we have victory in Jesus over darkness. Saying this verse out loud in our low moments can help chase our fears away – not in some magical way but simply by affirming what we know to be true from God’s Word and preaching it to ourselves. Psalm 139 contains helpful verses about not worrying, reminding us of our creator and how much he loves us and has done for us.

He shall say, ‘Hear O Israel, today you are going into battle against your enemies. Do not be fainthearted or afraid; do not be terrified or give way to panic before them, for the Lord your God is the one who goes with you to fight for you against your enemies to give you victory. – Deuteronomy 20:3-4

Many Old Testament Bible verses about not worrying remind us to have courage. Indeed, God has not given us a spirit of fear, but of power and of love and a sound mind (2 Timothy 1:7) and the fact that God is with us to fight us against our enemies (in this case worries which steal our joy) and ensure victory, helps us to assume the right posture against our fears. They have no right to make us terrified or panicked – instead, they should retreat in the face of our all-powerful God!

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6 

This is perhaps the most often quoted of all Bible verses about not worrying, and the first line, telling us to not be anxious about anything, can at first feel discouraging, with its seemingly simplistic call to stop worrying. God does not leave us without a practical way to achieve this, however, with the key is the word “but”, followed by the command to pray in every situation.

When we discipline ourselves to pray about our anxieties, rather than worry about them, and come to God with a thankful heart for all He’s done for us in Christ, His Word promises that we will experience a peace that cannot be explained; and which will protect us from drowning in our fears.

And we know that in all things God works for the good of those who love him, who have been called according to his purpose. – Romans 8:28

As Christians, we understand the incredible truth that God is always working for our good. Even when life seems bad and things go wrong, He can use those circumstances to draw us closer to Him, to sanctify us, and to help us be witnesses to His gospel.

Reading these kinds of Bible verses about not worrying can be tough when all we want is for the suffering to go away, but if we look back at our lives and how God worked to the good in earlier situations, we can be encouraged that the same is happening, even though we might not see it at the time.

In my distress I called to the Lord; I called out to my God. From his temple he heard my voice; my cry came to his ears. – 2 Samuel 22:7

The God who heard David’s cry for help thousands of years ago is the same God who hears us today when we call out in distress. He is a compassionate God who wants us to know that He is close and that He cares about our worries. While we may not be delivered from all our enemies in this life, He gives us new mercies every day, and just like He rescued David, He rescues us from our distress.

Therefore, do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. – Matthew 6:34

This is another one of those Bible verses about not worrying that can seem clichéd – like it does not offer much comfort when we feel overwhelmed by anxiety. Reflecting on its practical truth, however, can help us to shift gears – what good does worry about the future ever do? Very often we worry about things that never even come to pass, and as Matthew 6:27 points out, “Can any one of you by worrying add a single hour to your life?”

Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything. – James 1:2-4

It seems counterintuitive to consider trials as joy, but in James, we are told that the very things that make us worry, are what will bring produce perseverance and bring maturity. If we take our eyes off our current anxieties and turn them upwards towards God and His eternal perspective, we will not remain stagnant in our worries but instead, be shaped into Christlikeness – our goal as Christians.

I can do all this through him who gives me strength. – Philippians 4:13

When we are at the very end of ourselves and feel like we don’t have what it takes to carry on, we can be refreshed by this reminder that it is God who gives us strength, and who will continue to do so, even when we’ve run out of the will to do anything but worry.

We don’t need to muster up the personal will to heave ourselves out of a negative mindset, but rather need to rest at his feet, and soak up His grace; and in this way be renewed. What a wonderful relief!

When meditating on Bible verses about not worrying, it is also helpful to read the passage around it to get context. Immersing ourselves in God’s word when we are feeling anxious will never return void; it is our lifeline to the life-giver Himself, who wants us to find our peace in Him. Agoura Christian Counseling can assist you in understanding and applying these scriptures to your life, offering support as you seek peace and healing through God’s word.

We’ve all had those days. There’s a big exam on the horizon, your first date with a person you’ve had a crush on for the longest time, a job interview, or the first day of class. These and many other situations can understandably create anxiety. Perhaps this has been your experience. The situation came and went. On your second date, you were far less nervous, the second day of class was way more relaxed, and you moved on with your life.

For other people, that’s not how it works. Anxiety for them seems to be more of a constant companion. How can you tell if your anxiety is a problem and goes beyond the usual physiological response people typically have to stressful situations?

Signs of anxiety

Anxiety affects a person’s body, emotions, and mind. When a person is in danger, their sympathetic nervous system kicks into high gear to help them either fight or flee from the situation. Your body redirects blood flow from organs that don’t need it at that moment toward your muscles, your heart rate increases, and your senses are heightened.

This is the body doing what it is supposed to be doing to protect itself from harm. The problem with anxiety is that the body starts to react as though it is being threatened, and in a life-and-death situation when it is an everyday matter such as setting foot outside your door. These physical, emotional, and mental effects can linger long after the danger has passed, and they can begin to disrupt daily living. Agoura Christian Counseling can help address these anxiety-related challenges by providing support and strategies to regain a sense of peace and control.

Some common physical and emotional symptoms of anxiety include:

• increased or profuse sweating
• having headaches or other aches and pains like backache
• breathing rapidly
• increased or irregular heart rate
• panic attacks, which produce an intense and overwhelming sensation of fear. This fear brings several symptoms of anxiety with it, including a fear of losing control, rapid heartbeat, profuse sweating, shortness of breath, shaking, a tight chest, fear of dying, and nausea
• nausea
• fatigue
• irritability
• grinding your teeth (especially at night)
• muscle tension
• restlessness, and feeling on edge
• changes in your libido or sex drive
• upset stomach
• difficulties with sleeping, whether it’s falling or staying asleep

Some of the mental signs of anxiety include:

• excessive worrying about your anxiety, such as wondering when the next attack of anxiety may strike, struggling to stop worrying, or fearing that bad things might happen if you stop worrying
• seeking reassurance from your loved ones, and being consumed by the worry that people may be angry with you
• difficulty with concentration, and disruptions in your short-term memory
• having deep and irrational fears of certain situations, places, or objects

These physical, mental, and emotional symptoms of anxiety may not singly hint at anxiety. For example, feeling irritable or having fatigue may not by themselves indicate anxiety. Some other medical conditions, such as depression or other mental health conditions may also have those as symptoms.

When combined with other symptoms, such as excessive worry, that may point strongly to anxiety as the cause. It is important to go to your doctor or other qualified mental health professional and have them diagnose you after a thorough review of your symptoms to decide if you’re suffering from anxiety.

When these symptoms are present and worsen over time to the point where they begin interfering with your day-to-day life, and this happens on most days over about six months, it may be classified as an anxiety disorder.

What can you do about anxiety?

Anxiety can get in the way of a person living their best life and walking in the fullness of life and joy that God has promised his people (John 10:10). There are several ways one can deal with it, using both natural methods, or looking into therapy and medication.

• Eating healthy, fresh food, which helps your overall health.
• Limit caffeine and alcohol, as these can exacerbate the symptoms of anxiety and anxiety disorders
• Get exercise, like running, swimming, yoga, or walking, to relieve tension and release chemicals such as endorphins that increase your feelings of well-being
• Practice mindfulness, through techniques such as meditation, to relax your mind
• Sleep well, to allow your body to repair itself and reduce some of the physical symptoms of anxiety
• Use muscle relaxation techniques, to relieve the tension in your body and relax
• Know your triggers, the objects or situations that bring about an anxious reaction and reduce your interactions with them.

Therapy for anxiety may include techniques such as Cognitive Behavioral Therapy (CBT), which is the most widely used therapy for anxiety disorders. CBT is aimed at your thoughts, helping you to identify and understand negative thinking and ineffective behavior patterns, replacing these with more realistic and healthy thoughts, along with more effective actions and coping mechanisms.

Another technique related to CBT that a therapist might use is Exposure Therapy, where your therapist will slowly expose you to anxiety-producing situations or objects. This is often done using systematic desensitization, a technique with several steps such as relaxation (where you’ll learn relaxation techniques such as deep breathing and meditation).

You will learn to name and list the things that trigger your anxiety; and work progressively through the list you created, either through imagining the thing that causes anxiety, facing the situation in real life or via virtual reality where live exposure isn’t possible).

Medications may be prescribed for anxiety and anxiety disorders, depending on their type and severity. These may address the physical and mental symptoms of anxiety and include:

Tricyclics, such as imipramine and clomipramine which are effective for most anxiety disorders other than Obsessive-Compulsive Disorder (OCD)

Anti-depressants, such as Selective Serotonin Reuptake Inhibitors (SSRIs) like fluoxetine and citalopram are a choice that has fewer side effects than older anti-depressants. They may have side effects such as nausea and sexual dysfunction at the beginning of treatment

Benzodiazepines, such as diazepam or valium, can be highly addictive and so they are rarely used as a first-order medication. To get these medications, one needs a prescription.

Other medications may be prescribed, such as beta-blockers, and Monoamine Oxidase Inhibitors (MAOIs) may also be effective in dealing with anxiety and anxiety disorders.

The effect of the medications may differ depending on the medication and the dosage your doctor prescribes. It may be tempting to stop taking the medication if it seems to not have an effect at the outset of the treatment or to stop soon after it begins having a positive effect.

It is important to keep your doctor updated with your symptoms and the side-effects of the medication so that the dosage or the medication can be changed to better suit your needs and treatment plan. Do not stop taking medication except at the direction of your doctor or other qualified mental health professional.

Getting the Help You Need

Anxiety is something that affects all of us on some level. For others, however, it can harm their quality of life and sense of well-being. When it devolves into anxiety disorders, that means the mental, emotional, and physical symptoms of anxiety have begun affecting them over prolonged periods, and they are hurting their day-to-day functioning.

Thankfully, there are solutions such as therapy and medication to help people cope. Whether you or your loved one has been journeying with anxiety, there are ways to reclaim the abundant and peaceful life God intended for people and to walk in joy instead of fear. Agoura Christian Counseling offers compassionate support and faith-based guidance to help you navigate anxiety and find healing and peace.

Christian psychotherapy, in addition to therapy techniques such as CBT, will bring the twin gifts of prayer and God’s wisdom in Scripture to bear on your situation and restore you to health.