Coping with Anxiety, Worry, Fear: Expert Tips

Deal with Anxiety, Worry, and Fear: Many people experience immense anxiety, concern, and fear. They frequently discuss being enslaved by their emotions. They simply cannot imagine anything else, or they are unsure of what they should do to make them feel less overpowering.

According to the Anxiety and Depression Association of America, “Anxiety disorders are among the most prevalent psychological disorder in the United States, impacting 40 million adults aged 18 and older, or 18.1% of the population each year.” Depression and anxiety are highly curable, yet only 36.9% of persons who experience them get help.”

If you are suffering from anxiety in any manner, have a look at the list of suggestions we’ve compiled below. These are just some of the things individuals can do to aid alleviate stress and should not be taken as a one-size-fits-all answer for everyone. The collection covers some of the most cutting-edge studies as well as practices from experts in psychology and Christian counseling.

Anxiety caused by stressful circumstances and/or modeling by others is often better treated with the help of an experienced psychotherapist or therapist. If you have a lot of faith or religious beliefs, it can be beneficial to find a counselor who understands those ideas and can incorporate faith-based views into the counseling.

Medication and counseling can both be useful in some cases. They do not always have to be mutually exclusive. You can improve your mood!

What to Do If You Suffer from Anxiety

While you consider whether counseling or medication is best for you, we advise you to also review our list of information on how you can reduce your anxiety.

The following information will teach you how to:

Find the cause of your anxiety
Understand that emotions are not the truth

Consider your emotions
Make certain that your feelings are truly yours
Distinguish between lies and truth

Remember the moments when you succeeded
Change your thoughts
Read Scripture

Examine yourself
Lay your burdens down
Relax

Find the Cause of Your Anxiety

Try to figure out what is causing your stress, fear, or concern. This entails uncovering the true ideas or thoughts that underpin your emotions. Don’t just react to feelings (the tip of the iceberg), but look beneath them as well. These could be experiences from your childhood that you forgot about or things you strive not to recall. If you fail to remove the weed from the roots, it will regrow. Trying to merely deal with the emotion is rarely effective.

Understand that emotions are not the truth

Feelings are expressions of profound beliefs or learned behaviors and ideas that we take up as children. Our emotions are frequently the outcome of our attempts to make sense of the behavior of others surrounding us or incidents we’ve had. Give yourself some grace if you were very young when you encountered a horrific event. You were simply trying to sort stuff out with a very young mind. It could be time to reconsider your opinions and mental process.

Consider Your Emotions

When you express your feelings aloud, consider whether they depend on views that make sense or are practical. What solid evidence do they have? Even if they are founded on true occurrences in your life, don’t assume that your views are useful or true in every circumstance and for every person. What was relevant to you at that period in your daily existence may have been true for you particularly in that time if you grew up in a household that was abusive, but it might not be applicable to other situations.

Learn how to organize your beliefs. A useful exercise for those of you who automatically reply, “But it may occur again,” is to see if you can dispute that idea.

Make certain that your feelings are truly yours

Can you really believe your feelings are coming from you? Are you simply repeating your parents’, an ex-lover’s, or another person in your life’s opinions and beliefs, or are these ideas and sentiments truly your own? How do you know your actual thoughts and feelings are not being controlled by your enemy – Satan, the world, and your own selfish desires if you have a Christian viewpoint?

Distinguish between lies and truth

It is generally beneficial to put out the disinformation you have been trusting, followed by the truth – even if you are not entirely convinced, you most certainly understand the reality deep inside. The ministry Freedom in Christ is an excellent resource for Christians. They have a bookmark and a website with a list of Satan’s falsehoods and God’s truth, which is followed by an assortment of verses on how we are fully welcomed, safe, and essential in Christ. This is a useful resource for performing this task.

Remember the moments when you succeeded

Can you think of a moment in the past, maybe just one, when what you were afraid of didn’t happen? Can you use this knowledge to see what’s real and achieve peace? Can you see your emotions for what they are, fleeting, transient experiences that are going to get worse if you manage them as real and dwell on them?

Change your thoughts

Sometimes simply getting rid of your bad thoughts and sensations isn’t enough. It may be tough to have nothing on your mind unless you are a committed practicing Buddhist. Most of us cannot simply eliminate negative or unpleasant ideas without replacing them with a different concept. Otherwise, we exchange them on a regular basis.

Remembering the blessings you have is one technique. This isn’t just for the pious. It is essential if you are looking to update your brain. If you grew up around nervous and depressive people, you should do some mental spring cleaning on your views and ideas.

So, what are a number of things you can be grateful and thankful for? Make a list of them all and build on them. Don’t undervalue their strength or effectiveness by omitting them from your list. During the COVID-19 lockdown, many people became acutely aware of all the people, objects, and events they took for casually on a daily basis and so lost out on. Consider what you accept for granted on a daily basis, COVID or not.

Read Scripture

You might find it useful to Google all the Bible scriptures about worry, peace, and courage whether or not you identify as a Christian. Do not simply copy and paste them; instead, type them all out. Think about these words and understand that they are God’s message to you. Many of these can be heard in an article that can be found at fathersloveletter.com. This relies on their effective “love letter from God” format.

Examine yourself

Get comfortable sitting with your feelings and thoughts. Think of yourself as an audience member observing a performance. You’re simply watching them; there’s no need to respond. Consider them to be random ideas, fleeting impressions, or feelings. What would the author be conveying to the audience if these were real-life stories in a play or film? What lessons can you draw from them? Rather than thinking to yourself, “Oh, no, I can’t stand this,” try, “This is truly interesting I marvel why the same idea always appears, or why these characters are always in the play?”

Lay your burdens down

Don’t struggle or deal with your fears as a Christian; instead, give them to Jesus moment by moment. Read Romans 5:1-6 and 1 Peter 1:1–7 thoroughly. Make the most of the chance to push yourself to develop your beliefs more.

Some individuals will claim, “I hear all this, actually believe it, but am still afraid.” Everybody experiences fear or anxiety occasionally. It’s true that life can be difficult and that people can be mean, yet despite these challenging situations, you develop humility, faith, and trust in God.

Learn how to relax

A lot of individuals need a period of time, performance, other people’s assistance, and the understanding of how to actually achieve this. So, here are some techniques for unwinding:

Take a warm massage or bath. Play soothing music for yourself. Lavender-scented candles are quite useful. Workout, workout, workout. Walk, jog, or ride a bike while taking in the view. If you can, strength training and intense cardiovascular exercise are also beneficial. Any action that will help you get out of your thoughts while you’re unhappy is beneficial, such as getting up from where you’re sitting and changing rooms, or visiting a friend’s house or a nearby park.
Vitamins and natural supplements are beneficial. Vitamin B Complex, calcium-magnesium, and kava-kava are frequently mentioned. Melatonin and ashawanda are further sleep aids.
The lies that “No one really cares,” “I am not interested in bothering anyone, everyone has their own problems,” “I don’t like people to think I’m crazy,” or “I’m just a private person” must be fought.

The Truth Will Set You Free

Stress, fear, and worry feelings can be highly upsetting and perhaps even incapacitating. Just keep in mind that they are temporary emotions. They can be considerably improved just by attempting a few of the techniques mentioned above. They are frequently founded on an assortment of traumatic or upsetting events, having been modeled by those who were significant to you growing up, may be genetically inherited, and can be treated medically. When you are aware of the truth, you are set free.