A N X I E T Y
When the body's alarm feels too loud
Anxiety is a stress response that can turn on even when we are not in danger. Understanding it is one step toward peace.
What is anxiety?
God created our bodies with a stress response for danger. The amygdala scans for threats, and when it detects danger, the body can move into fight, flight, or freeze. That response can protect us.
Sometimes the amygdala works a bit too hard or becomes too sensitive. Anxiety is when the body goes into the stress response even when we are not in danger.
Sometimes the amygdala works a bit too hard or becomes too sensitive. Anxiety is when the body goes into the stress response even when we are not in danger.
Indicators
Anxiety shows up in the mind and the body. Here are some common indicators to notice with gentleness.
Anxiety affects our thinking
It can show up as what-if questions, negative or worst-case-scenario thoughts, worry spirals, and racing thoughts.
Anxiety affects our emotions
It can involve fear, whether real or perceived, dread, and panic.
The stress response turns on
The body can move into fight, flight, or freeze even when there is no immediate danger.
The alarm becomes too sensitive
Like a smoke alarm reacting to burnt toast, the amygdala can sound the alarm even when the threat is not truly dangerous.
A combination of indicators matters
If these indicators are interfering with daily life, consider speaking with your family doctor and seeking counselling.
Practical support
- Get a complete medical checkup to rule out factors that mimic or cause anxiety, such as low iron, hormones, low B12, low thyroid, or heart conditions.
- Learn and practice grounding exercises.
- Exercise, sleep well, and eat right.
- Find facts to push against the fear.
- Learn and practice deep breathing and progressive muscle relaxation.
- Be compassionate with yourself and accept yourself.
- Reduce stress and connect with your circle of care or small group.
- Talk to someone and see a counsellor.
- Be open to medication if recommended by a doctor.
- Try journalling to process your thoughts, pains, joys, and thanksgiving.
Spiritual support
People in Scripture knew anxiety too. Daniel wrote, “my spirit within me was anxious” (Daniel 7:15), David asked, “How long must I wrestle with my thoughts?” (Psalm 13:2), and Paul carried daily concern for the churches. Seek the Holy Spirit's presence, pray for God's peace from Philippians 4:4-7, and remember that because He cares for you, you can give Him your anxiety (1 Peter 5:7).
Grounding exercise for Christians: 5-4-3-2-1
This adaptation of the five-senses grounding exercise redirects attention away from stressors and toward the help God brings to your life.
Take a couple of slow breaths, say a brief prayer, then name…
5.5 things God created that bring you joy
4.4 things God provides that bring you peace
3.3 promises of God that give you hope
2.2 people God uses to uplift and encourage you
1.1 name or description of God that calms your soul
Take a couple of slow breaths, say a brief prayer, then name…
5.5 things God created that bring you joy
4.4 things God provides that bring you peace
3.3 promises of God that give you hope
2.2 people God uses to uplift and encourage you
1.1 name or description of God that calms your soul
Journal Prompts
A few quiet questions to help settle a racing mind.
01
What anxious thoughts am I carrying today, and how can I lay them before God in prayer?
What anxious thoughts am I carrying today, and how can I lay them before God in prayer?
03
Turn one of your worries into a written prayer. What would it sound like if you spoke it directly to God?
Turn one of your worries into a written prayer. What would it sound like if you spoke it directly to God?
05
List three small blessings from today. How do they remind me that God is present in the details of my life?
List three small blessings from today. How do they remind me that God is present in the details of my life?
02
When have I recently felt God's peace, even if only briefly? What was that moment like?
When have I recently felt God's peace, even if only briefly? What was that moment like?
04
Identify one anxious thought. What truth from God's Word can I use to counter it?
Identify one anxious thought. What truth from God's Word can I use to counter it?
06
What is one burden I want to release to God today?
What is one burden I want to release to God today?
Related resources
Need additional support?
You are not alone. Reach out to find local help or connect directly with our care team. We would be honored to walk with you.