s a mental health provider that focuses on working with women and anxiety, one of my biggest passions when working with Christian women, is helping them to see how the Bible offers a framework for overcoming anxiety. Because my approach involves seeing my clients holistically, taking into account mental, physical, emotional and spiritual health are all important. Today, I want to take a look at five spiritual disciplines that can help with physical, emotional, and mental anxiety symptoms.
Deep breathing:
“The Spirit of God has made me; the breath of the Almighty gives me life.” ~Job 33:4
God breathed us into life. In addition, we know that Jesus imparted the Holy Spirit on the believers in the book of John by breathing on them. Breath gives us life and breathe is life. Psychologically and physiologically, deep breathing is one of the most helpful ways to calm anxiety, and it’s no surprise that it’s also helpful spiritually. So how is this a spiritual practice? Anxious or not, close your eyes, lengthen your breath. As you breathe in think of a word like Jesus, peace, life or spirit and as you breathe out think of a word like stress, worry, anxiety or fear. For instance, Spirit in, fear out. And keep mentally repeating that as you deep breathe.
Prayer:
“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 your minds in Christ Jesus.” ~Philippians 4:6-7
Prayer leads to peace and peace drive out anxiety. Anxiety leads us to try and control everything, but the thing is, we don’t have control over everything. So in the end, after trying to grasp for control, we feel more anxious then when we started. When we pray, we hand it over to the one true source of control. It releases us from the bondage of trying to control. It is also an act of obedience out of trust rather then an act of fear.
Gratitude:
“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance.” James 1:2-3
Not only should we be thankful in times of happiness and blessing, but as James reminds us, we should also be thankful in times of trial. Look for the ways God is working. Look for the ways He is providing. The spiritual discipline of Gratitude shifts our mindset from scarcity to abundance. Be specific in your gratitude. Look for the little things. It trains your brain to see through the lens of thankfulness. Learn more by reading our past blog post on the steps for how to form a gratitude practice.
Capturing our thoughts:
“…we take captive every thought to make it obedient to Christ.” 2 Cor. 10:5b
The battle of the mind is one of the greatest battles of this life. It is much easier to change our behaviors than it is to change our thoughts. This verse reminds us where it starts. We must first notice our thoughts. What unhealthy thought patterns do you have? Notice them, name them. Then, surrender them to Christ. Next, we need to be intentional to then turn our minds to what is true, noble, right, pure, lovely, admirable excellent or praiseworthy (Phil 4:8).
Lamenting:
“Hear my prayer, Lord; let my cry for help come to you. Do not hide your face from me when I am in distress. Turn your ear to me; when I call, answer me quickly.” ~Psalm 102:1-2
Lamenting might be a new spiritual discipline to some of you. David, in the Psalms, gives us many good examples of how to direct our anger, frustration, sadness, etc. toward the one source that can help, our compassionate God who cares. This becomes a healthy way to process our emotions. There are four main parts to a lament: 1) turn toward God, 2) cry out to God, 3) ask God for help, 4) turn your trust to God, praising Him for His faithfulness. Psalm 13 offers a good framework and example for writing a lament.
Feeling anxious?
I encourage you to try one of these spiritual disciplines. We know God and His Word is all we need, but sometimes we aren’t sure what that looks like. I am praying this list offers you some guidance on where to start as you process your anxiety. Please reach out for help if you need someone to go on this journey with you.
The next round of our anxiety counseling group launches in just a couple of weeks. Could this be right for you? Learn more.
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About the Author
Nicole Fryling, MA, LLPC counsels women who feel anxious, overwhelmed and stuck, and want to be empowered to create peace, joy and fulfillment in their lives. She does this by blending together proven psychological tools and techniques with the therapeutic framework Scripture provides. Of all of the hats Nicole wears (wife, mother, counselor, business owner), Nicole’s favorite is her beach hat!
If you’re ready to learn to thrive rather than just survive, contact Nicole today for support at nicole@restorativecc.com
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