Anxiety is probably the most prevalent symptom seen in behavioral health. It is estimated that about one-third of the population will suffer from some type of anxiety disorder at some point in their life. 

Anxiety can be created by the anticipation of something, real or imagined, that you do not like. Experimental psychologists can actually create anxiety in mice. The ingredients are quite simple. Put the mice into a situation they can’t escape and then shock them randomly. That’s it. No matter what the mice do, they were going to get shocked at some point—and there is no way of predicting when. The loss of any control, and the knowledge that something unpleasant is about to happen, creates anxiety within the mice. 

The problem with anxiety is that it can also become your body’s protective mechanism (almost like an allergic reaction) so that you avoid encountering dangerous people or situations. These protective mechanisms, and additional means of escape, can further paralyze us in perfectionism, catastrophic thinking, or self-numbing. Inadvertently the maladaptive behaviors lead to further suffering and are self-fulfilling and self-reinforcing. Eventually, people feel trapped, and escaping is the only way they know how to react to life.

There is a fascinating 5-minute YouTube video called “The Struggle Switch” that illustrates this. The video talks about how anxiety can turn a switch on in your brain and that if you start struggling with anxiety, it leads you to a cascade of downward-spiraling emotions. You can become anxious about feeling the negative feeling of anxiety. Or you may feel angry about feeling anxious and then begin to feel sad about being angry, which makes you feel discouraged about feeling sad, etc.

A Solution?

What should we do with our anxiety? Philippians 4:6 says, “be anxious for nothing." What does that really mean, and how can we implement this command? Ironically, we can often read a beautiful scripture like this and then feel condemned about our anxiety by the very scripture meant to heal us. The writer of this text is not trying to condemn us for feeling anxious but is trying to guide us toward something that we should value. He wants us to find peace in the midst of difficulties. So what practical steps can we take to deal with anxiety and find peace in the midst of difficulties?

Here are some things that can be helpful:

• Stay connected and do not isolate. Talk to God and talk to other people you trust. Sometimes what is needed is a perspective of your situation from God's eyes and/or from a trusted family member or friend. 
• Understand that anxiety is a feeling and not who you are. If you tell yourself, I am an anxious person, rather than saying, I feel anxiety, then you are becoming something that you are not.
• Externalize the anxiety. There are exercises you can practice to externalize anxiety. This might sound a little strange, but just try it out for a minute. Create a little creature in your imagination about 5 feet away from you that personifies your anxiety. Give it a shape, a color, a texture, a size, and a way for it to move. Once you have your “anxiety creature” figured out, put it to the side for a minute and then create a second creature that is the “energy I used to fight anxiety.” Do the same thing and give it a shape, a color, etc. Now imagine the two creatures combating each other but somewhere away from where you are. Instead of letting the two fight it out in your head or your chest, let them go outside and leave you alone. You don’t need to actively concern yourself with that tension. 
• Keep moving towards purposeful things. Remember that the more you struggle with anxiety, the more exhausted you become. Accept the anxiety for what it is and move toward things that you value. Don’t allow anxiety to handcuff your hands or paralyze your mind. Use your energy to do what you know you need to be doing, not to fight the anxiety. You are trying to “toughen it out;” rather, you are allowing the anxious feelings to walk alongside you while you move towards a purpose.

Again, Jesus said that our Heavenly Father looks after the birds and the lilies of the field. He is looking after you. Don't feel guilty about feeling anxious. Anxiety may have sprung from somewhere in your past or somewhere in your mind, but you don't have to quarrel with it. Ask for what you need. Stay connected with people you trust. Use your voice to share your worries. Make a plan to fix the things that are on your mind. If your list has things on it that you cannot solve, then give it to God. He will hear you. There are no problems that can't be solved. Every situation has hope. You are loved and lovable. Walk in peace.

Tags: worry, fear, peace, anxiety, rest, heart, mind, anticipation