Calming Your Anxious Heart
“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 minds in Christ Jesus.” (Phil. 4:6-7 NIV)
It’s the beginning of a new day, and my to-do list already has me in a panic. Making lists normally quiets my mind, but the length of this one is so great, there’s no way I’ll get it all done. I’m already behind, already failing. If I can just cross off one thing, the momentum will carry me through the list, but none of the items are quick tasks. My anxiety ratchets up, and I’m frozen in indecision. If I allow my feelings of overwhelm to envelop me, nothing will get accomplished. I’ll stay stuck and, in an effort to diffuse the negative emotions, will do something mindless and easy, which will put me even farther behind.
How can I put my worries and fears to bed and take a first step toward crossing an item off of my list? I know what needs to be done, but my mind revolts, trying to convince me that the action I’m getting ready to take will not only be unhelpful but will also take up precious time I should be using to work. The best thing I can do get back into a frame of mind where I can move forward with the mile-long task list seems unproductive to the inexperienced. However, this isn’t my first time in this dance.
I put down my phone, find a comfortable seated position, and close my eyes. I take a few deep breaths in and out to steady my mind. I then pour out my worries and anxiety to God in prayer. I share how my to-do list feels overwhelming and how I’m not sure where to start. I speak honestly and pray about anything else that comes to mind.
Sometimes deeper fears are brought to light during this time. My paralysis over my to-do list reflects my concern that I’m not doing enough as a parent or spouse, that I’m failing my family in some way. I feel inadequate for not contributing financially to the household despite knowing this is how our family functions best. An offhand comment I made to a friend the previous week has been niggling at my brain. I haven’t heard from them and worry that I’ve offended them.
I take as much time as I need until I’ve addressed everything that has been stirring up negative or uncomfortable emotions within me. I let it all out–the bad, ugly, and cringe-worthy. I’m able to be vulnerable because I’m confident in the knowledge that God loves me unconditionally and that there’s nothing I can say, think, or do that will separate me from his love. He’s my safe place, the haven where I can be my full self and not fear judgment.
When I’ve finished, I pause and allow space for God to respond. Often, relevant Scriptures from the Bible come to mind. Verses I’ve memorized pop into my head. They remind me to be still and know that he is God (Ps.46:10), to remember that Jesus is my peace (John 14:27), that God is my helper (Ps. 121:1-2), and that he is always with me (Isa. 41:10). These truths further calm my anxious mind.
Sometimes I search for a Scripture that speaks to a specific emotion or experience if none come to mind. My Bible has an index in the back that helps with this, but the internet is also a wonderful resource.
When I feel grounded in my mind and body, I close my prayer time with thanksgiving and a request for guidance in choosing something from my list to complete. With a clearer, more refreshed mind, I have the confidence to tackle my responsibilities, knowing that what needs to get done will get done and that I’m not facing the task alone. God is with me, so I have no need to be anxious.
Lord, I’m so grateful that you calm my fears and anxieties. Thank you for the peace of your presence. Forgive me for the times when I forget and believe that everything is on my shoulders alone. Thank you for your grace and unwavering love for me. Amen.
Scripture for Reflection
“Cast all your anxiety on him because he cares for you.” (1 Peter 5:7 NIV)
“So we can confidently say, “The Lord is my helper; I will not fear; what can man do to me? (Heb. 13:6 ESV)
“And let the peace of God rule in your hearts, to which indeed you were called in one body. And be thankful.” (Col. 3:15 NIV)
Reach for More
Do you struggle with worry or anxiety? Write down applicable verses about God’s love and peace on index cards, then place them around your house and in your car to reflect on and memorize throughout your day.
enjoys reading, writing, traveling, and introverting. She loves nothing better than discovering a wanted book in a thrift store or hiking alongside a river with her family or a good friend somewhere around her home of Asheville, NC. She’s the author of Between Us Girls and can be found chronicling her reading and writing journey @megan.e.byrd on Instagram or writing about life at www.meganbyrd.net.
Photograph © Nguyen Mei, used with permission
