I couldn’t believe it.
Had the doctor really just suggested anxiety medicine? Could I have heard her wrong? And did she say my recent physical problems could be a result of some form of panic attack?
Surely not.
I sat in my car after that appointment trying to wrap my mind around a question I never thought I’d be asking myself…how to deal with anxiety as a Christian?
A long time coming…
I’ve never viewed myself as an overly emotional person. In fact, I thought I managed stress pretty well.
But lately a lot of stressful situations had been thrown my way. And if I were honest, I hadn’t handled them all that well…
A toddler whose sleep patterns since birth were just about as consistent as the weather in my part of the country had left me with severe sleep deprivation.
A husband who was facing significant health concerns and an extremely stressful job situation constantly weighed heavy on my heart.
And if that weren’t enough, recent worries over my own job security brimmed just under the surface of it all.
Those circumstances were taking a toll on my heart. In hot button moments, I was irritated instead of patient. Frustrated and discouraged far more often peaceful. I was worrying more and trusting God less.
I knew I was struggling. But I was in denial about just how bad things had gotten. That is, until that doctor brought the problem front and center.
A wake-up call…
Chest pains were my first clue that something might be seriously wrong. They came and went, but since I’d never experienced them before, they definitely got my attention. And if those weren’t enough to make me stop and take notice, the shortness of breath that followed certainly was.
I tried to brush it off. I’d recently suffered a small injury to my chest while lifting weights and was pretty sure that was the source of the new symptoms. But deep down I was worried.
Then one evening all that suppressed fear came to a head. I was in bed exhausted, but unable to sleep. The chest discomfort and difficulty breathing were magnified. Forget worried–I was downright scared. All kinds of crazy thoughts started going through my head. Everything from possible problems with my heart to passing away while I slept.
Thinking back now, it seems ridiculous. But that’s what anxiety does…it exaggerates the fear in your mind until it not only becomes possible, but probable.
My husband could see I was struggling. He led me in some deep breathing exercises and prayed for me. Then, I repeated a few comforting Scriptures over and over in my head. After a while, God did what only He can do…I felt His peace wash over me and I was able to drift off to sleep. But each time I woke up throughout the night, I had to fight off the fear that something was terribly wrong.
A surprising diagnosis…
The next morning, I made an appointment at an urgent care. My parents happened to be in town, so I left the kids with them and headed to see the doctor.
After a thorough exam, the doctor confirmed the chest pain and shortness of breath were most likely a result from the weight lifting injury. That wasn’t surprising.
But her additional diagnosis threw me for a loop. She gently suggested my condition had been intensified by stress and anxiety. She suspected my situation the night before had been a panic attack. Then, she prescribed rest and a low-dose anxiety medicine, along with a follow-up to my primary care physician if things didn’t improve.
I was shell-shocked.
Everyone struggles with stress, anxiety, and worry to some degree. But I never imagined those things would cause me to have a panic attack.
If I’m being gut-level honest, I thought I was too strong for that. That I could control those emotions and “be okay.”
As hard as it is to admit…I needed that panic attack. It was a humbling reminder that none of us are immune to the side effects of stress and anxiety. No matter how strong we think we are.
Because here’s the thing…in our own strength, we will never “be okay.” Only in Jesus can we find the power to overcome the negative emotions that threaten to steal our joy.
God showed me that I needed to stop depending on my own strength and seek Him for freedom from anxiety and fear. Along that journey, here’s ten simple practices I’ve learned that can help us answer the question of how to deal with anxiety as a Christian.
10 Habits for a less anxious life…
Scripture
Our number one tool for fighting negative emotions is the Bible. Hebrews 4:12 says, “The Word of God is alive and active…”
Find Scriptures that speak to your specific situation. Write them on notecards and post them in places where they can’t be missed.
I have one in my bathroom that I repeat aloud three times every morning. And I have many bookmarked on my phone. I scroll through them when I feel stressed or anxious.
Prayer
God isn’t surprised by your anxiety. Or disappointed in you because you might be struggling with it more than you’d like. But He does want to help you find freedom! So, talk to Him. Be honest-lay it all at His feet.
Start your day by praying for His strength, joy, and peace. Ask for a clear mind and restful sleep before you go to bed each night. And make a habit of talking to Him throughout the day too. It doesn’t have to be long or eloquent. Two of my favorite prayers are “Help me Jesus” and “More of You, less of me.”
Worship
Worship is one of my favorite ways to battle negative emotions. God created some amazingly talented musicians. And while I’m not one of them, I definitely benefit from those who are!
Find your favorite worship songs and crank them up when you feel especially discouraged. My favorite combo when trying to figure out how to deal with anxiety as a Christian? Playing a great worship song while outside enjoying nature. Two immediate mood boosters.
Nature
Speaking about getting outside…it’s no coincidence that God’s residence for the very first humans was a garden. There’s something about nature that inspires peace to the soul. When you feel anxiety start to get the upper hand, find a way to get outside.
They’re all different kinds of ways to do this, depending on your location and schedule. But no matter how you accomplish it, getting a little fresh air is guaranteed to improve your mental state.
Sleep
Everything is harder when you’re tired. Believe me, I speak from experience. Two out of my three kids were difficult babies. I know firsthand the effects of months and even years of sleep deprivation.
Do everything in your power to get the sleep you need. Set a regular bedtime for yourself and stick to it–even if that means some items on you to-do list are left undone. Your mental health is far more important than a sink of dirty dishes or a basket of unfolded laundry.
Rest
I’ve learned the hard way–sleep and rest are two different things. I used to think I could rest while I was sleeping. Now I know that my mind and body need an opportunity to rest and recharge during awake time too.
Build this into your schedule. I know it’s not easy. But it’s an essential piece of learning how to deal with anxiety as a Christian.
(Read about how I make this happen in my own busy mom life here.)
Boundaries
Saying no is not only okay, but necessary and wise. Recognize when your plate is too full. Carefully evaluate what is essential. Prayerfully consider what can be cut out of your schedule and when you need to say no. And then stick to your guns. Don’t let unnecessary guilt or people-pleasing tendencies cause you to overcommit.
Balance
I have a love/hate relationship with this word. Two reasons–I know it’s important. But I also know it’s almost impossible to consistently achieve.
That being said, two areas where I work really hard to keep reasonably balanced is our schedule and the media we consume.
Nothing increases stress and anxiety like an overbooked calendar. The world may try to convince you otherwise, but it’s okay to say no! Be crazy protective of your family time. A schedule that doesn’t allow room for meals together or down time isn’t healthy for anyone.
(Find out how to create room for a family Sabbath here.)
And watch what you take in. News, media, and entertainment are full of negative, depressing, and harmful messaging. Be very careful of how much of that you allow into your mind. Spend more time listening to Christian, Bible-based teachings, or uplifting podcasts. That one habit alone will make a world of difference when navigating how to deal with anxiety as a Christian!
Humility
Recognize when you need help. Whether that’s sharing with your spouse, asking your small group for prayer, or getting professional assistance, God never meant for us to walk through this life alone.
Lose your pride and be willing to admit when you’re in over your head. I know from experience–this is hard. But I’ve made myself do it more than once and never regretted my choice!
Patience
If you’re battling anxiety and stress, you most likely didn’t get to where you are now overnight. Don’t expect things to get better with a snap of your fingers. It’s going to take time and work.
Be patient with yourself. Give yourself plenty of grace and room to grow. God doesn’t expect immediate perfection–and you shouldn’t either.
(Want to read more about overcoming negative emotions? Check out this post.)
How to deal with anxiety as a Christian…
I don’t think we can live completely stress and anxiety free. Not this side of heaven anyway. But it is possible to live more like God intends and less like this world demands. It just takes some work on our part and a whole lot of dependence on our heavenly Father.
So, fight back against anxiety. Refuse to let your fear control you. Determine to keep stress at bay. I can say from first-hand experience–it’s not easy. But these ten habits have helped me figure out how to deal with anxiety as a Christian. I pray they do the same for you.
Regardless of where you’re at on this journey, one thing is true for all of us–Jesus promises never to leave us. He patiently walks with us as we learn to overcome negative emotions. And He is the first to celebrate with us when we finally find freedom!
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