By Kristin Henderson
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November 4, 2024
Do a quick search online, and you'll find that 19.1% of the adults in the US have an anxiety disorder. That's almost one in every five people. More troubling, this doesn't include the undiagnosed men, women, and children. And while there is very little info to be found on how many of those people identify as Christians, we know that it's not just a problem for "the world." Fear and anxiety are running rampant in the church these days, too. But this isn't a new problem, is it? Humanity has been dealing with fear since the Garden of Eden. After eating from the tree they had been commanded not to, Adam and Eve heard the voice of the Lord walking in the garden and they were afraid because they were naked, so they hid themselves. And from that point, the stories of fear just keep on flowing. Right up to my family tree. Fear and anxiety have been a common issue in my family through the generations. Maybe you know what that's like. Maybe fear and anxiety are a new battle for you. Or maybe you know someone who's currently fighting this war of the mind. Whatever your relationship is with fear, there's hope. And I'm not talking about the kind of elusive hope based on cheerful platitudes and well-meaning but empty encouragement. I'm talking about practical truth, based in scripture, and supported by science. I have overcome anxiety, and I am overcoming anxiety every day, and here's how I am doing it. One thousand gifts to overcome anxiety Anxiety is fear of the future, which is really fear of the unknown, and I've struggled with both since I was little. As a small child, I remember lying in bed, worrying about the silliest things. Anything I could imagine to worry about, I did. It would keep me up at night and make me physically sick. This iniquity worked its way through my life and into adulthood, at one point, sending me to the emergency room with chest pains. I was relieved that it wasn't a heart attack, but learning that it was a panic attack made me feel all kinds of ways. I felt ashamed that as a Christian I didn't have more faith to not be afraid. I felt defeated as a mother who was supposed to be strong for her kids. I felt like a failure as a wife because I couldn't be the support I wanted to be to my husband. I was so tempted to worry about my worrying! But instead, I determined to defeat this thing. I was unwilling to allow fear to rob me anymore of the abundant life God promised me, and there was no way I was passing this on to my kids. I read a book called One Thousand Gifts by Ann Voskamp, and it was a healing balm to my fear-weary soul. This book was the key that began breaking the chains of fear and anxiety that had held me captive since I was a little girl, and I've been walking in freedom ever since. In the book, Ann talked about the benefits of giving thanks and living a life of gratitude. Of course as a Christian and a polite girl from the South, I was used to saying please and thank you like my mama taught me. But through her book, Ann challenged me to make gratitude part of my everyday life by finding 3 things each day to be grateful for, to count the gifts until you reach 1000, and then keep going! I don't know how to fully describe the shift that began inside of me, but for the first time in my life, I was walking in more peace and hope than I ever had! I also started to notice that my anxiety was decreasing while noticeable joy was increasing, despite circumstances that were less than favorable. I love when science confirms scripture Countless studies have been done to examine the effects of fear and anxiety on the brain and effective coping strategies. I came across one of these studies and learned something that was so exciting to me. I learned that the part of your brain that lights up when you're feeling fear and anxiety is the same part that lights up when you express gratitude. I also learned that your brain cannot process two emotions at the same time, meaning you couldn't express fear and gratitude at the same time; one would take over the other. I love when science confirms scripture! Immediately I thought about this scripture in the New Testament: Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving , let your requests be made known to God; [Phil 4:6 NKJV, emphasis added] Paul wasn't just saying that it's a good idea to pray when you're anxious. (How many of us have tried this over and over just to end up feeling like your prayers don't make it past your ceiling? I definitely have.) Paul was telling his readers a divinely-inspired secret about our brains— you can't be anxious and grateful at the same time because they are processed in the same part of the brain. And if you want to defeat your anxiety, express gratitude to the Lord in prayer, and the anxiety will leave! Practicing a life of gratitude Now for some practical tools and strategies for living a life of gratitude. So many people have had great ideas on how to do this, and I've listed some of my favorites below. Remember that the idea is to retrain your thoughts, so you want to engage in some practice of gratitude every day. Gratitude journal If you struggle with swirling thoughts in your brain, I highly recommend journaling because it helps to see your thoughts in black and white. And the same is true for gratitude. You could keep a running list of things you're grateful for, or write out a prayer to the Lord telling Him what you're grateful for. You could also take the "one line a day" approach and write one sentence of gratitude a day. Write notes of gratitude God isn't the only one we can express our gratitude to. Writing notes to coworkers, friends, or loved ones will get you in the habit of looking for the good in people and then affirming it. This will also boost their gratitude and strengthen your relationships. If you're not much of a writer, tell them to their face. Spoken words are no less impactful when expressing gratitude. Gratitude jar This is a fun one! At the beginning of the year, get a jar and a bunch of scraps of paper. Every day, write down one thing you're grateful for that day and put it in the jar. At the end of the year (this is a great activity for New Years Eve), open the jar and read back through all the things you said you were grateful for. Pray and thank the Lord for the 365+ reasons He's given you to be grateful. Gratitude walks Adam walked with God in the garden, and I believe they talked, laughed, and shared their gratitude with each other. Take walks through your neighborhood or a nearby park, and take notice of the beauty of creation and the simple things for which you're grateful. If you know your neighbors, you can also express gratitude in prayer for what they mean to you. Prayers of Gratitude Yes, gratitude journals and jars may help put you in a better mood and get you looking for the brighter things in life, but it's the Lord that brings peace. So if you want lasting peace and freedom from fear and worry, practice gratitude in prayer. When you begin praying, take a few minutes to tell God the reasons you're grateful for who He is and what He's done for you. It's God's peace that guards your heart God instructed us to not be anxious and instead, to be thankful in prayer because it's for our benefit, which he shares in the very next verse (Phil 4:7): and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus. His peace, which is greater than all understanding will guard our hearts and minds through Christ Jesus. We don't have to be afraid of the future or the unknown because His peace is greater. We don't have to be afraid when we don't understand what's happening around us because His peace is stronger. Focusing on who God is through gratitude reminds us that He has everything we need. He is our peace, provision, healer, defender, comforter and so much more! Focusing on what God has already done for us on the cross reminds us that He sees us, He knows what we're going through, and He understands the hardships of living in this sin-torn world. Focusing on all the ways He has provided, rescued, and performed miracles reminds us that there is nothing He can't do. Retraining our thoughts requires some work on our part, but it's totally possible. Choose to practice a life of gratitude, starting today, and experience the freedom you've longed for. Draw a line in the sand and say, "The madness stops with me!" Don't let fear and anxiety make it past you to affect one more generation.