When Jesus told us not to fret, he said, “And which of you by being anxious can add a single hour to his span of life?
Certainly not. Anxiety doesn’t add any hours to our lives. But unfortunately, I’ve found that I can add anxiety to the hours in my life.
And I hate it. It seems to show up uninvited and without cause.
I’m not alone. It’s estimated that almost one-third of U.S. adults experience an anxiety disorder at some time in their lives.
But it wasn’t until recently that I started to examine my own times of anxiety more carefully.
I discovered that I really do invite anxiety into my life, albeit unintentionally. Anxiety never visits me alone—it accompanies a shift of focus in my life away from Jesus, even when what I’m doing is in Jesus’ name.
It’s when I get focused on how I’m doing or what I’m doing that I forget to put first what truly matters—the kingdom of God. It’s then that I get discouraged and anxious about all the what-ifs in my life.
So I’ve put into action a 4-step battle plan against anxiety:
1. Get into God’s Presence
My first step is remembering how much God loves me, and here’s how you can do that, too. Close your eyes and pray that God would silence all voices but his own. Then imagine yourself in the presence of God, in his loving arms. Slowly blow out all your anxiety (through your mouth) and then, in a deep, slow breath, breathe in God’s love and light (through your nose.) Repeat this with a thankful heart until you feel your body relax. Then listen for what God has to say to you.
Remember, this isn’t a hurried process. Put your focus on God and open yourself to him, allowing him to access every part of you, while you remain quiet and rest in his love.
Before you go to sleep is another excellent time to quiet yourself in this way. It allows you to bring your day before God as you remember its events, especially those that caused you anxiety. With images and not words, review the day in God’s presence and thank him for his good work in your life.
2. Spend More Time Looking Up Than In
I spend way too much time thinking about me and way too little time thinking about Jesus. So when I catch myself, once again, ruminating about my life, I physically look up. I thank God for my life and also give thanks to the Lord for he is good.
If my brain were more agreeable, this would be a much easier process. Instead I do constant combat with intrusive, anxious thoughts.
To win the battle of intrusive thoughts, you’ve got to master those intruders. Deciding not to think about them does not make thoughts go away. (Try not to think of a pink elephant. It will soon become all you think about.)
Rather, try this three-step process to take control of your thoughts:
First, recognize the anxious thought. Negative, anxious thoughts should be labeled as stinkin’ thinkin’ that will harm you. What’s important here is that you are actually monitoring your thoughts and realizing when they’re hijacking your spiritual and emotional health.
Then, rebuke the anxious thought. My stand-by rebuke is from Romans 8:31: “If God is for me, who can be against me?” However, for some anxiety-producing, crazy thoughts, you’ve got to be more forceful, like saying to them, “AND I MEAN GET OUT OUT OF MY HEAD, YOU LIAR!”
Finally, replace the negative thought with a positive, thankful thought, something from God that is a “given,” like you are precious in his sight.
Being in charge of your thoughts is key to defeating anxiety. As Brian Tracy says, “Your life is a reflection of your thoughts. If you change your thinking, you can change your life.”
3. Pray over Bible Verses for Anxiety
There are so many wonderful Bible verse that can help you fight against anxiety. I’d suggest choosing a few and reading over them throughout the day, even memorizing them so you’re ready for battle in the middle of the night.
Here’s my Top Ten list of Bible verses about anxiety : 10. Humble yourselves, therefore, under God’s mighty hand, that he may lift you up in due time. 1 Peter 5:6 9. Cast all your anxiety on him because he cares for you. 1 Peter 5:6-7 8. Do not be afraid; do not be discouraged, for the LORD your God will be with you wherever you go.” Joshua 1:9 7. For the Spirit God gave us does not make us timid, but gives us power, love and self-discipline. 2 Timothy 1:7 6. Pile your troubles on God’s shoulders—he’ll carry your load, he’ll help you out. He’ll never let good people topple into ruin. Psalm 55:22 5. Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. Colossians 3:15 4. Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. John 14:27 3. Come to Me, all of you who are weary and burdened, and I will give you rest. All of you, take up My yoke and learn from Me, because I am gentle and humble in heart, and you will find rest for yourselves. For My yoke is easy and My burden is light. Matthew 11:28-30 2. But seek His kingdom, and these things will be provided for you. Don’t be afraid, little flock, because your Father delights to give you the kingdom. Luke 12:31-32 1. Let your gentleness be evident to all. The Lord is near. 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 all understanding, will guard your hearts and your minds in Christ Jesus. Philippians 4:5-7
4. Reorder Life’s Priorities
I have to quit putting so much emotional stock in what doesn’t matter. My anxiety comes when I put anything ahead of Jesus. It comes when I think more about the what-ifs of life instead of the givens.
My primary what-if is what if nobody reads what I write and my counterclaim givens are that my joy is in Jesus, not what I write for him and my writing is an offering to God to do with as he will.
If you also find yourself anxious at times, I encourage you to fill in the blanks with your own what-ifs and givens—and then regularly focus on the givens and trash the what-ifs.
When I put away the what-ifs (and sometimes I visualize shooting them into space or burning them in a volcano), I am freed truly to thank God, to love and be loved, and to actually enjoy life again.
I know I’m ready to take down the welcome sign for anxiety. My prayer for me and for you is that our mind is so full with God and his kingdom that anxiety just keeps on walking by because there’s no room for it. I’m so tired of providing room and board for an unwanted tenant! How about you?