“Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your request be made known to God, and the peace of God, which passes all understanding will guard your hearts and mind in Christ Jesus.” – Philippians 4:6-7
Anxiety can feel like a tangled ball of yarn inside our brains and bodies. Is that normal? What makes it so difficult? Loosely defined as feeling worried, nervous, or having a sense of unease about a situation or event, feelings of anxiety can range from uncomfortable to paralyzing.
Some degree of anxiety is normal and gives us the motivation we need to accomplish tasks, such as studying for an exam, preparing for a job interview, or engaging in public speaking. It becomes problematic though when anxiety is persistent, excessive, and reaches a level that causes significant distress and impairs our ability to function socially, occupationally, and in other important areas of life.
Excess anxiety takes up a lot of head space throughout the day and will likely feel very difficult
to “turn off.” Anxiety also presents physical symptoms like muscle tension, tightness, nausea,
stomach aches, headaches, or dizziness. This is dysfunctional anxiety.
The excessive worry associated with anxiety disorders may give a false sense of peace through
an internal dialogue which suggests, “If I expect the worst and it happens, then I am prepared”
or “If I worry about it, maybe I can prevent it from happening.” In reality, these thought
processes only fuel the anxiety and keep it spinning.
According to the Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, Text
Revision (DSM-5-TR), there are several diagnosable anxiety disorders. Most familiar diagnoses
are social anxiety disorder, generalized anxiety disorder, agoraphobia, and panic disorder. In
addition, it is not uncommon for those experiencing an anxiety disorder to have accompanying
panic attacks. Defined as an “abrupt surge of fear or intense discomfort that reaches a peak
within minutes, accompanied by physical and/or cognitive symptoms” (DSM-5-TR, pg. 216),
panic attacks can feel terrifying and uncontrollable, and they do not always follow a known
trigger.
If you identify with any of these symptoms, there is good news. Anxiety disorders are treatable
conditions with positive outcomes. The goal is to learn to tolerate the anxiety as something that
is uncomfortable, not something that is dangerous and should be avoided.
Plus, God is not surprised by our fear and anxiety. His Word makes it clear that He cares very deeply about all of our worries, and He wants us to bring them to Him. Deuteronomy 31:6 proclaims:
“You, the Lord my God, go with me; you will never leave me or forsake me,” and I Peter 5:7 encourages, “Casting all your care upon Him, for He cares for you” (New King James Version).
We can know with certainty that God is for us, not against us (Romans 8:31), which may bring peace and assurance to what often feels tangled and chaotic. With proper care, anxiety can be unraveled.
There are many practical ways to work through anxiety:
Work with a trained therapist.
Avoid the avoiding, which only serves to reinforce and strengthen anxiety.
Notice the negative self-talk and cognitive distortions of anxiety. For example, break
Learn and develop a relaxation and mindfulness practice.
Move your body in ways that you enjoy and in ways that are sustainable for your lifestyle. Consider walking, yoga, and other low-impact exercise as a starting point.
Stay connected socially and pursue hobbies.
Limit social media, or take a social media break altogether.
Be compassionate with yourself. Rewiring the brain through the development of new neural pathways is a process and does not happen immediately.
Additional Reading
Licensed clinical social worker Rebekah Mills recommends reading Embracing the Fear:
Learning to Manage Anxiety by Judith Bemis and Amr Barrada as an evidence-based resource
for adults managing anxiety.
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