Yesterday, a small moment triggered a horrible spiral of rumination, self-doubt, and panicked chaos that had me grasping for anything to keep my heart from exploding out of my chest.
In hindsight, it was so trivial, but my lungs forgot how to take in oxygen, and I felt simultaneously frozen and wired. My sense of control seemed to vanish in a matter of seconds. In these moments, I feel helpless, and no matter how many psychological hacks I absorb, I never seem to be immune.
Have you ever felt this way? Like you’re in an anxiety spiral and not sure what to do?
God Cares About Every Fear
Whether anxiety is a handicapping weight you carry daily or an inconvenient bug on your windshield occasionally, God cares about each one of your thoughts and fears and feelings, no matter how grave or trivial. He cares, and more importantly, He wants to know:
Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. Philippians 4:6-7 NLT
The Ups and Downs of Anxiety
Sometimes the anxious thoughts take the nights and days captive, demanding all my attention until I am fully devoted to whatever narrative I’ve determined is true.
And sometimes, I’m so anchored in reality, truth, and confidence, I feel untouchable. But these moments can be easily disrupted. I’ll step on a hidden mine, like yesterday, and end up feeling shell-shocked and debilitated.
A Picture of What Anxiety Feels Like
Anxiety is a bit like an overly enthusiastic neighbor with no self-awareness.
Anxiety is a bit like an overly enthusiastic neighbor with no self-awareness. You never know when they’re going to visit, and you certainly never know how long they’re going to stay.
The Practice That’s Helping Me
You never know when anxiety will show up, but if you plan for it, you can find some peace in the spiral. I use this simple practice, and it can help you too: Meditating on a single truth from Scripture by writing it down.
Why does this help?
Because in the haze of pounding thoughts, I need something that will calm and heal. I relate to the biblical story of the woman with chronic bleeding, who fought through a crowd to touch Jesus. She just knew that simply reaching out to Him could help:
When she heard about Jesus, she came up behind him in the crowd and touched his cloak, because she thought, “If I just touch his clothes, I will be healed.” Mark 5:27-28 NIV
Her problem was complicated, but Jesus was not. When we reach out to Jesus, our lives change. Sometimes, reaching out means talking to God through prayer or journaling; sometimes, it means calling up or spending time with Christian friends; and sometimes, it’s a combination of spiritual practices.
My Way of Reaching for Jesus
My version of touching Jesus’s cloak is writing down a simple truth from Him, every single day. I will either write it down multiple times in a single moment (when I’m crashing out), or throughout the day (when my anxiety is more of a consistent murmur), or just once a day (when my anxiety is low).
Here’s the verse I write down:
Trust in the Lord with all your heart, and lean not on your own understanding … Proverbs 3:5 NIV
When This Verse Meets My Fear
When I can’t see past my fears or get a grip on reality, this verse reminds me that I don’t have the full story. I don’t have the full outcome, even if it seems like I do.
I rely on my own understanding way too often, but logic isn’t the highest authority when God is on the throne. God is a God of miracles, a kind God who gives good gifts to His children (Romans 8:32). He is the same yesterday, today, and forever (Hebrews 13:8).
Simple Prayers in the Anxiety Spiral
So when you feel anxious, remember the truth of the Bible and repeat God’s words over your life.
- When you’re spiraling, remember: “Lean not on your own understanding”.
- Throughout the heart palpitations, remember: “Trust in the Lord with all your heart”.
- When you can’t breathe, pray: “God, You are in control. You know the outcome; I only have a small piece of the puzzle. You see the full picture. I trust that You are good. I trust You. Help me to trust You. I can’t do this on my own.”
Verses to Hold On To
I meditate on Proverbs 3:5, but here are some of my other favorites that might resonate with you:
Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus. Philippians 4:6-7 NIV
Cast all your anxiety on him because he cares for you. 1 Peter 5:7 NIV
So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10 NIV
The Lord will fight for you; you need only to be still. Exodus 14:14 NIV