So far we have looked at how anxiety manifests itself physically and mentally in our lives, where it comes from, and what to believe about it. Now it’s time to get really practical. Pull out your notebook or binder, grab a pen, and get ready to dm an accountability partner!
Now that you understand your fear better, you need to begin the process of calling it out, thinking about what is true, and then acting on the truth. This is called the Put Off/Renew/Put On principle from Ephesians 4:22-24 :
“…put off concerning the former conversation the old man, which is corrupt according to the deceitful lusts; And be renewed in the spirit of your mind; And that ye put on the new man, which after God is created in righteousness and true holiness.”
Ready to try this out? To begin, make a table on your paper with three columns. This exercise is used by many biblical counselors, and if you choose to visit a biblical counselor (which I do recommend – Prov 11:14 and Prov 24:6) they will be able to help you richly use this tool.
- In the first column, write all those thoughts you jotted down for question 3 in my first anxiety post. Label it, “Lies.”
- In the second column, take some time to write down a true response to the fearful thought in each row. Label it, “Truth.”
This is our theological column and it is foundational to right thinking. We talked about using theology in point 1 (not question 1) in the second anxiety post. Make sure the response you write is true by taking the time to find Scripture that supports it. Be careful to treat the Bible with respect though, don’t twist verses to mean what you want them to mean. If you aren’t sure if you understand the verses well enough, check with your pastor or someone more mature than you in the faith. - In the third column, carefully consider how applying the truths in the last column will change your behavior. Label it, “Application.”
Here is where you brainstorm very specific ways you can live what you believe. It can be a little tricky at first. No vague answers, be very visual and spell out what you will do when you have a bad thought and remember a truth. For instance:- If you believe it is going to be rainy outside, you’ll grab your umbrella on the way out.
- If you truly believe that God wants you to focus on His loving presence in your life when you’re anxious about being alone, you’ll learn a verse like Isaiah 41:10 and make a plan to say it in your head while taking deep breathes (in through your nose, out through your mouth) or by listening to or singing How Can I Fear by Ron Hamilton.
- If you truly believe that your value comes from God even though you struggle with fear when you hear people say you’re worthless, you’ll look up verses like 1 John 4:9, Psalm 27:1, and John 3:16, and perhaps you’ll write something like, “Jesus thinks I was worth it” in sharpie on your wrist to remind yourself throughout the day.
The more you live based on intentional belief in Who God is (your Master, your Protector, your Provider, your Creator…) the less stressed you will find yourself. Make sure you stay in close contact with Him (listen to Him with the Bible and speak to Him in prayer) daily and act on your faith in really tangible ways.
I hope this tiny series has given you some tools to help you in the fight. Remember, it’s always important to speak to a counselor and your doctor if you are really stuck in the mental and physical effects of anxiety. Reading a few articles is nothing compared to counseling and proper medical diagnoses. I simply hope that you will have a better grasp of where fear can come from and that there is a way to re-train your brain and body.
