What to do when you're anxious
As a counselor, I work with clients who struggle with anxiety, which can show up looking like worry, irritability, sleepless nights, and other symptoms. I have had the thought that someone should make shirts that say “Anxiety sucks”, because it can. It is no fun.
A lot of Christians bring up Philippians 4:6-7 when someone is struggling with anxiety. It says, "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." (NIV)
But I think it’s important not to miss verse eight, which says, “Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.”
I have had several clients write down the 8 words from Philippians 4:8 and list things underneath them that they can focus on when they’re anxious, as a distraction. (This idea comes from Steven Wiese’s book The Illusion of Control (2008).)
For example,
True: God loves you.
Noble: A Queen or a King
Right: Return a wallet you find.
Pure: Babies, clouds
Lovely: Roses, other flowers, the ocean
Admirable: My husband
Excellent: Getting an A+
Praiseworthy: God
When you focus on the items you list with your five senses, you are using a practice called mindfulness. Mindfulness is important because it helps people be more effective in their lives. Being in the present moment helps alleviate anxiety because you’re shifting your focus, controlling what you’re thinking about.
People often worry about the future or something they said in the past; it’s more helpful to be mindful of the present. For example, I love flowers that are pretty and also smell good, like roses. Using mindfulness you might focus on their color, whether they are red or pink, sweet smell, and any other qualities you notice. Next, picture yourself touching a rose and noticing what it feels like. Is it soft? Does it make any noises when you touch or move it? You probably do not want to taste it, unless it is a chocolate rose. You could even picture God giving you the roses because he loves you and is always with you.
God knows we are going to get anxious at times, so he gives us scripture with ideas to help us through if we will meditate on them and learn his ways. Philippians 4:7 encourages us to turn our worries to prayers and focus on what we are grateful for. Practicing gratitude is another way you can control what you’re thinking about and create more positive pathways in your brain.
Scripture for meditation
Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in everything, 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 minds in Christ Jesus. Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable–if anything is excellent or praiseworthy–think about such things.
Philippians 4:5-8
Prompts for reflection and journaling
What are you feeling grateful for today?
What things do you think are true, right, noble, pure, lovely, admirable, excellent and praiseworthy?
Continue your devotion with a daily practice in the Dawn app
Get the Wake up Call email for weekly mindful faith inspiration
