Tips for Managing Anxiety

Body

Controlling your body is critical for managing anxiety. One of the best things you can do for yourself is to cut CATS (caffeine, alcohol, tobacco, and sweets) out of your life, as even small amounts of these substances can cause anxiety levels to spike. Another very helpful strategy is to practice diaphramic breathing. To practice diaphramic breathing, lie on the floor and place a book on your stomach. You should see the book rise when you inhale and fall when you exhale. Regular exercise also can help tremendously.

Mind

Two popular techniques for managing anxiety using Cognitive Behavior Therapy (CBT) are thought stopping and thought replacement. When you find yourself thinking anxious thoughts, say something to yourself like, “Stop it!” Then refocus your thoughts onto more peaceful or productive thoughts that you have planned in advance—maybe a verse of scripture or the lyrics of a song.

Spirit

The Bible encourages us with these words: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus” (Philippians 4:6-7, ESV). We find greater peace when we acknowledge our limits (through prayer), acknowledge our blessings (through thanksgiving), and trust God with our needs (making our requests known to Him).

People

Sometimes we feel anxious because we are in conflict with others. Jesus told us to try to resolve conflicts even before offering our gifts in worship (Matt. 5:23-24). Counselors can help you learn to set healthy boundaries with people and can help couples better manage conflict.

Sometimes we feel anxious because we feel alone. Churches can be good sources for finding community. If you are having trouble getting connected, ask a pastor to help connect you with another person or with a small group. You may find counseling helpful for strategizing ways to connect with others.

Environment

You can’t control all of the stressors in your environment, but it helps to manage the ones you can control. You may need to find a different job, install room-darkening blinds to help you sleep, limit your time on social media, or take other steps to manage your stressors. Make a list of all the things that could be adding to your anxiety, rank them from most stressful to least stressful, then get creative with ways to manage the stressors that you can control.