7d • General discussion
How to Manage Anxiety?
By Dr. J Hernes M. Abante
Philippians 4:6-9: “Be careful for nothing; but in everything by prayer and supplication with thanksgiving let your requests be made known unto God.
[7] And the peace of God, which passeth all understanding, shall keep your hearts and minds through Christ Jesus.
[8] Finally, brethren, whatsoever things are true, whatsoever things are honest, whatsoever things are just, whatsoever things are pure, whatsoever things are lovely, whatsoever things are of good report; if there be any virtue, and if there be any praise, think on these things.
[9] Those things, which ye have both learned, and received, and heard, and seen in me, do: and the God of peace shall be with you.”
Anxiety can be a paralyzing condition that affects anyone when it is not properly controlled and managed. It appears and worsens at different levels of severity. When left unaddressed, it can escalate into Severe Anxiety Disorder (SAD), which requires a higher level of intervention from a professional counselor, therapist, or psychiatrist.
The Bible, through the Apostle Paul, warns us to be “anxious for nothing but in everything let your requests be made known unto God.” We are cautioned that anything or anyone can trigger anxiety. While we cannot always avoid or prevent triggers, as Christians, we’ve been given the power through Christ to manage it for God’s purpose to be fulfilled in us. Remember, God allows everything for a reason.
Let’s consider what the Bible says about what I call “anxious thoughts” because they originate in the mind. The process is clearly explained here:
- Consider and accept that whatever is happening is intended by God for a good reason.
- Instead of worrying and reacting impulsively, respond with prayer and thanksgiving. Trust God’s purpose by submitting to His will.
- When feeling anxious, identify the cause or trigger. Avoid emotional or impulsive reactions.
- Never let emotion control you. Process your anxious thoughts through the guidance of the Holy Spirit.
- Approach situations with cognitive responses, applying logic, reason, and proper emotion. These are God-given faculties to help us think correctly.
- Have a prayerful conversation with God, asking for wisdom and understanding. You call this “self-talk.”
- This will calm your mind, helping you keep your heart and mind in Christ.
- Anxious thoughts can lead to anxious behaviors and physical symptoms. To prevent escalation:
- Practice slow breathing: inhale through the nose for a count of 4, then exhale slowly through the mouth for a count of 8. Repeat several times to relax and calm down, helping relieve stress.
- Another exercise: inhale through the nose for 4 counts, hold your breath for 4, then exhale slowly through the mouth for 8.
- Focus on truthful and realistic thinking through prayer, meditation, visualization, and other methods.
- This isn’t merely “positive thinking,” because God can use negative experiences to teach us valuable truths and lessons.
- Always meditate on God’s wonderful and comforting promises.
- Let not negative and untruthful thoughts stay in your mind. The Bible says, whatever you have heard, seen, and learned, do! And the Peace of God shall be with you!
- Consider your anxiety, not as an enemy but a message to learn from.
- Put your faith into action and trust in His guidance.
Finally, there is nothing unbiblical about seeking help from a professional counselor or therapist who can help you better understand and cope with your anxiety. Just ensure they are believers in Christ.
The International Bible Baptist Church and HIM Counseling Services, a ministry of IBBC & Ever Care Foundation, are here to assist. Call or text at (510) 276-4222 or (925) 408-2083.
We have trained and certified Christian counselors and mental health coaches ready to help you. We are accredited through BOAIBBCo and AACC.
With me, Dr. J Hernes Abante, as the Counseling Director, here are the names of our trained Christian counselors and coaches in the U.S. and the Philippines: Angie Abante, Romina Barcarse, Joni Genato Abrasaldo, Amor Sison-Spiers, Patricia Sera, Josef Jiao, Elma Cambaliza Aquino, Jeane Lebayen, and Tamai Cailes.
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How to Manage Anxiety?
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