This last Sunday Pastor Ryan shared about the impact of both situational and trauma-induced anxiety. If you are experiencing what feels like uncontrollable or potentially trauma-induced anxiety, please reach out to our Care & Counseling Department at 760-781-2108. We will connect you with professional care.
If you are experiencing what could be called “situational anxiety”, then you are very normal. Life throws challenges at us every day and while they can overwhelm us, our God reminds us that he is in control. Matthew 6:34 says, “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” So how do we counteract these worries that grab our attention and can lead us down an unhealthy path of despair?
Following are some “in the moment” practices that can help keep you from spiraling into the debilitating impact of anxiety:
Put down the phone – Statistically, anxiety was on the rise long before COVID. FOMO (fear of missing out) is one of this generation’s most impactful “diseases” and was largely created through Social Media. Many have lost the ability to simply enjoy God’s creation and the relationships he provides without needing to take the perfect photo and then post it. If enough or the right “likes” are not then received, depression and/or anxiety immediately set in. Try going on a Social Media fast or call rather than text. Then pay attention to the difference it makes.
Breathe – Take in a long, deep breath to the count of 4. Hold the breath for a second or two then let it out counting to 4… then repeat. The number of seconds is not as important as simply slowing down your body and your heart rate and allowing more oxygen to get to your brain.
Practice Breath Prayers – These are short predetermined prayers of 8 or so words or less that acknowledge your God and his truth. An example may be: “God, you are my peace.” or “Jesus, you give me strength.” Creating your breath prayer ahead of time allows you to access it whenever needed rather than “anxiously” trying to come up with it in the moment of need.
Practice the Examen – this is the practice of looking back at your day and noticing God’s presence. It’s paying attention to your emotions – both the highs and the lows, and committing yourself and your life to your good God. You can find the practice here on our website: https://www.efcc.org/resources/
Practice Gratitude – One step of the Examen is practicing gratitude. Ask God to help you recall something you are grateful for, then write it down, say it out loud and share it with others.
Dr. Dan Baker says, “During active appreciation (gratitude), the threatening messages from your amygdala (the fear/emotions center of the brain) and the anxious instincts of your brainstem are cut off, suddenly and surely, from access to your brains’ neocortex, where they can fester, replicate themselves, and turn your stream of thoughts into a cold river of dread. It is a fact of neurology that the brain cannot be in a state of appreciation and a state of fear at the same time. The two states may alternate, but are mutually exclusive.”
Gratitude is one of the best antidotes to anxiety!
Paul got this! Philippians 4:5-6 says, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. 7 And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.”
Having gratitude is both following Scripture AND it is scientifically proven to protect your heart and your mind in Christ Jesus!
As you encounter whatever today brings, may you experience the God of Peace journeying with you.
Lynette Fuson
Care & Counseling Director