Anxiety is the most common mental disorder in the world, and since 2020 the prevalence of anxiety and depression worldwide has increased by 25%.[1] It’s estimated that at least 31% of all adults will experience some form of an anxiety disorder throughout their lifetime[2], and these statistics only catch those that eventually seek care and/or diagnosis. Anxiety can be caused by chemical or functional imbalances in the brain, environmental factors, or some combination of these. Research has even shown a genetic connection to multi-generational anxiety disorders. Children of parents who struggle with diagnosed anxiety can be up to seven times more likely to develop an anxiety disorder themselves.[3]
In recent years, mental health awareness has increased, and there has been more of a normalization of counseling for those that seek it. Still, the number of those that struggle with anxiety, depression, loneliness, and suicidal thoughts has also increased. So, as our world becomes increasingly more digital, busy, artificially connected, and production-driven, what can we do to shift this narrative in our own lives? How should we respond as Christians? Moreover, how can we shift generational patterns and rewrite our legacies?
For years, the church did not know how to respond to this increasing issue. The church would write these issues off as demonic oppression and/or minimize what someone was experiencing. Some church circles looked down on the need for professional mental health care, such as regularly seeing a counselor/psychologist or the use of medication to stabilize one’s brain. While some of these struggles genuinely can be due to demonic influence, more often than not, someone struggling with chronic anxiety has genetic and/or environmental factors that have caused them to have a propensity towards worry and fear that the church has long withheld the tools to overcome. The world has said a lot about mental health care while much of the church has remained silent.
Yet we’ve been given a clear pathway to a sound mind in scripture, so...
It’s time the church be unmuzzled.
This is my story…
Through years of counseling, prayer, and walking closely with spiritual leaders, I’ve unraveled a generational curse in my own life that I have purposed to end with me. Chronic anxiety, worry, and pessimism has long plagued generations of my family – especially the women. I was raised in one of these church circles that acted like struggling with anything related to mental health had to be demonic, so I was forced to believe that there was nothing wrong with me and instead learned to cope through my life. Until I couldn’t do this anymore... eventually, my elongated state of high functioning anxiety pushed me into a depression that allowed me to bring these issues into the light, challenge the wrong narratives I heard for years, and begin a process of discovering how to overcome this propensity towards anxiety that I have.
So, while this list of tools and scripture references below is not comprehensive, I hope this provides you with a starting point for pursuing a sound mind and overcoming anxiety in your life.
Let’s start here…
For God has not given us a spirit of fear and timidity, but of power, love, and self-discipline. 2 Timothy 1:7
In church circles, we’ve heard this verse over and over… “we have been given a spirit of power, love, and a sound mind,” and while this translation is not wrong… it’s weak. The Greek word for “sound mind” is sōfronismos. A better English translation is self-control or self-discipline. Therefore, a soundness of mind does not come from a passive awareness of this truth, but of the active discipline of the mind to take on the spirit of God that we’ve been given and that lives inside of us.
Discipline has almost become a modern-day Christian cuss word. We want the fullness of the Lord here on earth, but we don’t want to live in the spiritual disciplines set before us in scripture. However, the key to a sound mind and a freedom from the spirit of fear that drives anxiety is living a disciplined life that invites the continual renewal of the mind.
So as I continue, I want to share some disciplines or practical tools (in no particular order) that help me actively overcome anxiety, worry, and pessimism.
Practical Tools
1. Recognizing Triggers – most anxious thoughts, especially those that spiral towards anxiety/panic attacks have a trigger event. If you can identify these triggers, it allows you to take active steps towards healing and restoration in these areas.
Ask the Holy Spirit to reveal to you why these things/people/events/etc. are triggers – fear of man (people pleasing), active living in sin that disconnects you from the presence of God, spirit of rebellion, and unresolved trauma are all examples of common anxiety causing triggers.
Create intentional boundaries around your life to avoid these and/or be able to prepare for them prior to exposure. It’s okay for things in your life to look different (relationships, schedules, habits, etc.) when you begin setting boundaries. In fact, it’s actually a good thing.
2. Change your narrative – this is HUGE!
Life and death are in the power of the tongue (Proverbs 18:21).
Instead of saying “MY anxiety” begin saying “I’m feeling anxious right now.”
Anxiety is not your identity. Modern culture has normalized and almost glamorized feeling anxious and depressive. It’s become a common place to allow these feelings to define us and even justify our actions making us stuck and further from healing. Feelings are temporary and good. They tell us something is not right in the moment, but feelings should never define us.
3. Thankfulness – Anxiety and gratitude cannot coexist.
Romans 12:2 says, “Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is—his good, pleasing, and perfect will.” The word for “renewing” in the original language means renovation. In order to renovate a space, there has to be a gutting of what is not good and bringing in of all that is good.
A practical practice is to create a “Today I’m thankful for…” list. Start each day with three things you’re thankful for. If you forget in the morning, do it before you go to sleep at night. No repeats of things you’re grateful for. Dig deep and find the little things to be thankful for, too. Renew your mind toward living from a place of gratitude.
Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. Philippians 4:6
4. Social Media/Streaming Fasts or Limits
Social media and streaming shows or movies have fed the consumerism of our minds. Since the digital revolution, the attention span of humans has dropped to that of less than a goldfish.[4] Phones, apps, and streaming platforms have been engineered to steal our attention and subsequently rob us of our peace. Taking intentional time away from scrolling through TikToks/reels or reading someone’s latest update or binging your current show allows your mind to slow down and digest what’s currently been consumed rather than continually force feeding it more.
Scrolling or streaming often becomes a coping mechanism to avoid feelings of angst or fear rather than embracing, processing, and working through the feelings to determine their root and find a resolve. Not processing our feelings, especially negative ones, causes compounding emotions and bottled anxiety that can lead to anxiety or panic attacks. Be vulnerable and get messy with the Lord as you process. He created your emotions – yes, even the “bad” ones – so he can handle whatever you bring to him.
Additionally, studies show correlation between social media and increased anxiety and depression. Be proactive, not reactive.
5. Counseling/Professional Mental Health Care
Despite what you might have heard at some point in your life, professional counseling is so important – for EVERYONE. Just do it. Trust me. Even if you think you can figure it out on your own or that you don’t have anything major in life to process… you’ll be a better person, a better spouse, a better parent because of it.
Also, elongated states of anxiety can lead to depression. Counselors can walk you through exercises and strategies to cope in a healthy way through anxious moments. They also can help you discover and heal from triggers. It’s worth the investment.
6. Stillness/practicing presence/silence
We were not created to constantly consume of anything other than the presence of God. All other things become noise to our soul that, when not turned off occasionally, feeds a propensity towards anxiety. Learn to practice the presence of God in everything you do. Learn to embrace silence. Sit with the Lord for periods of time with no talking or music, and rest in the love of God over your life.
Be still, and know that I am God… Psalms 46:10
7. Sabbath
Honoring Sabbath is still a commandment of the Lord. It’s a commandment because he created us and knows we need it.
If you don’t think you need a Sabbath or you don’t understand it, I highly recommend you do some research or read some books. The Ruthless Elimination of Hurry by John Mark Comer is great start for these last two points.
8. Workout/take a walk/get in nature/get active
Exercise releases endorphins that are good for your brain, and God’s creation is designed to be healing to the soul.
9. Journaling
Write out your thoughts. Write out the mess in your mind. Write about your day, so you don’t carry things longer than you need to. Write to release. It’s good for you.
10. Talking to people/bringing trusted friends or mentors into the journey
You don’t have to do life alone. You shouldn’t do life alone. It’s good to let people that you trust know when you’re feeling anxious. They can help you identify triggers, pray for you, or simply be support while you exercise your other disciplines to come back to that place of a sound mind.
11. Read your Bible
Renew your mind with the Truth – continually. Get alone with the Word of God and study it. Get it in your heart and your mind. Use it as a sword to battle the anxious thoughts when they come. Feed your soul with the Word of God.
To some, this may seem like a lot, but I want to encourage you to pick a few of these tools and begin creating new disciplines in your life. Watch how even minor changes to your pattern can have a major impact on your soundness of mind.
This is a journey and an active process of renewing your mind, so give yourself grace and know you’re not alone. You can and you will overcome. Peace is your portion. Your decisions today will have a multi-generational effect.
I pray that those that made it this far in this post have sweet encounters with the love of God as you begin this journey of renewing your mind. I pray that all fear be cast out as your learn to rest in the love of God. I ask the Lord to plant deep within you a strength and determination to pursue the disciplines of a peaceful life. And, I pray that your generations be blessed because of the decisions you make today.
Additional Suggested Reads
[1] World Health Organization. (2022, March 2). COVID-19 pandemic triggers 25% increase in prevalence of anxiety and depression worldwide. World Health Organization. https://www.who.int/news/item/02-03-2022-covid-19-pandemic-triggers-25-increase-in-prevalence-of-anxiety-and-depression-worldwide
[2] SingleCare Team. (2023, February 3). Anxiety Statistics 2023. The Checkup by SingleCare. https://www.singlecare.com/blog/news/anxiety-statistics/
[3] Does Anxiety Run in Families? | . (2020, August 11). UNC Health Talk. https://healthtalk.unchealthcare.org/does-anxiety-run-in-families/
[4] John Mark Comer. (2019). The Ruthless Elimination of Hurry. Waterbrook.