We all have times when we feel anxious.
But let’s be honest, anxiety has a bad reputation in the Christian world. Whether it’s condemning any kind of anxious thought to the ‘no faith’ camp, or hearing Jesus’s words ‘do not worry’ through the lens of ‘must do better’, we’re often uncomfortable to admit that anxiety may be part of the (Christian) human experience…
And yet, the ability to notice and acknowledge its presence in our lives is an important step in being able to heal. There is no shame in feeling anxious.
Anxiety serves as a warning, an alarm signalling that there might be something to worry about and prepare for. Often it is stimulated by past events and experiences, whereby our brain prepares for action based on those experiences. There may be things anxiety helps us prepare for. For example, if we have a job interview next week, anxiety is what encourages us to prepare well and have all bases covered. But when anxiety overwhelms us, it becomes fixated on the job interview and all the possible outcomes, for which our brain is naturally wired to view negatively.
It can be helpful to consider another way we experience this in our lives - think about ‘doom scrolling’ when we access social media and our brains are doing just this - preparing for every eventuality. Notice whether your heart rate increases at all when you do this - that’s anxiety getting above it’s useful station!
In these situations, just having someone to talk to about what your anxiety feels like and what is making you anxious can be a big relief of the pressure inside your mind. It may be a friend or someone you trust, but it may also help to speak to a professional -a counsellor or therapist-whose job is to listen without judgement as you share.
It is helpful to notice what is taking place in your body as you feel the anxiety…
Where do you notice it? What impact is it having on your movements? Being aware of this can then help you train your body further down the line to relax when you notice it responding to the anxious thought, sending different signals to the brain. Often, our breathing is one of the most obvious signals, so try focusing here. Breathing sounds so simple and yet when we consciously control our breath it has the incredible ability to get our brain back ‘online’ and away from fear. Try ‘box breathing’ for example, where you imagine drawing a square in front of you, breathing in for 4, breathing out for 4, and repeating.
Another step could be to allow yourself a set time in the day to acknowledge what those worries are. Perhaps create a worry box or worry list, noting down the worries and giving them space to have a voice, but making sure they are contained- reinforcing that you have control. Once you have noted them, ask yourself whether there is anything you can do about them, or ask God whether there’s anything he wants to say about it specifically.
Our bodies carry the ability to release chemicals that will calm us down and increase our sense of wellbeing and there are a number of ways you can encourage your body to produce them. Try a new creative skill or complete a task, listen to music or spend time in the sun. Moving your body and getting good sleep will help contribute to natural chemical stimulation, all of which will help reduce the sense of anxiety held in your body.
Mercy’s Freedom course has a number of resources that can help assist you in noticing what is taking place within you, and what thoughts and beliefs may be triggering your anxiety, if you feel that you would like to explore further.
If you are aware that anxiety is overwhelming you or has become something that is having a big impact on your daily life, we recommend that you take time and space to care for yourself by finding a professional to speak with further. The ACC (Association of Christian Counsellors) or BACP (British Association for Counselling and Psychotherapy)/ NCPS (National Counselling and Psychotherapy Society) have databases where you will be able to find someone to speak to based on your personal requirements. More information is available on each of their websites