Managing Anxiety
by John Moore, LCMHC
“So do not worry about tomorrow; for tomorrow will care for itself. Each day has enough trouble of its own.” Matthew 6.34
Nearly all of the clients who come into my counseling office are struggling with anxiety. Some worry about finances, their spouse, kids, food, home, work, etc., etc. In reality, the vast majority of the things we spend time worrying about never happen.
On a basic level, anxiety is based in the future; guilt is based in the past. Anxiety is a product of our fight or flight response, our brain is telling us to act because something is not quite right in our environment. Too much anxiety is unhealthy and causes our brain to work extremely hard to regulate our fears, leading to distress, and eventually to ineffective coping strategies. We worry about the future because we cannot control it. We don’t know what will happen, and that inability to control our circumstances leads to anxiety.
Jesus instructs us not to worry about tomorrow, yet how is that possible when we have a huge project due, a test, a long trip away from our family? The answer is to lean on our heavenly Father who tells us he has “overcome the world.” However strong and mighty our God is, there are things we can do to better cope with our anxieties.
Go Outside – Being out of your comfort zone forces you to change your perspective leading to improved thinking and functioning.
Keep a journal- Write down your worries and anxieties. This log will allow you to see if your worries are based in reality or irrational.
Exercise regularly– Exercise allows your brain to function properly and when your brain is functioning properly, anxiety decreases.
Limit caffeine– Caffeine may increase jitteriness leading to an increase in anxiety
Take a deep breath (or two) – More oxygen in our brain leads to more efficient thoughts and functioning.
Laugh – watch a funny show on TV, radio or podcast
See a therapist – licensed counselors are able make you aware of your thoughts and implement coping strategies to help manage anxiety.
Remember, no matter how much time you spend worrying, you will never be able to control your circumstances or thoughts fully, but you can control your reaction to your thoughts. Recognize your thoughts as intrusive or irrational and dismiss them as such; God is in control. He may not remove our fears, anxieties, and stressors, but He has promised us peace--a peace that surpasses all understanding…through Christ. (see Philippians 4:6-7).