What You Should Know About Social Anxiety Disorder

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Whether you have always been prone to social anxiety or only recently developed the condition, you know the feelings of intense fear, worry, embarrassment, humiliation, or agitation that come with it. You may have had to bow out of social functions, such as a child’s high school graduation, a grandchild’s school play, or meeting friends at the movies.

Social anxiety disorder disrupts relationships and daily activities. The good news? You can overcome the symptoms of social anxiety.

What is social anxiety disorder?

Social anxiety disorder is a mental condition that encompasses intense fear and worry about social situations. It could be attending a concert, going out to eat at a restaurant, catching a movie at the theater, speaking in public, attending a Bible study, or just meeting friends for dinner and shopping. Someone with social anxiety can experience symptoms while thinking about the upcoming event.

Causes of Social Anxiety Disorder

There are various causes for social anxiety disorder:

  • Problems with neurotransmitters
  • Environmental factors
  • Trauma, abuse, or neglect
  • Family history or genetics
  • Bullying and other negative experiences

Social anxiety disorder impacts your ability to connect with others. It affects your ability to attend social functions for close friends and family, and even for yourself. Eventually, it becomes difficult to participate in regular services like church and going to work. Many people suffering from social anxiety disorder choose remote jobs, but this may only reinforce their isolation.

Cognitive Behavioral Therapy and Exposure Therapy

Psychology has come a long way with treatments for social anxiety. Cognitive Behavioral Therapy (CBT) and Exposure Therapy are two of the most well-known and effective forms of therapy.

Cognitive Behavioral Therapy is used for a wide range of mental conditions, such as anxiety, depression, eating disorders, Post-Traumatic Stress Disorder (PTSD), Obsessive Compulsive Disorder (OCD), bipolar disorder, phobias, panic disorders, and schizophrenia. Many people use CBT methods to change negative behaviors.

Cognitive Behavioral Therapy addresses the cognitive triangle, which connects thoughts, emotions, and behaviors. For example, a negative thought can lead to an unwanted emotion, resulting in a negative behavior.

The triangle also works backward, as a bad habit (behavior) can lead to negative thoughts and emotions. CBT works to break the cycle by inserting and reframing thoughts and behaviors. Changing emotions first is typically challenging, so most CBT practitioners work on reframing thoughts and behaviors.

Exposure Therapy is a controlled exercise that gradually exposes you to social situations. A counselor typically sets the parameters and prepares you for the event. Depending on the severity of your social anxiety, your treatment may start with a five-minute stop at a small grocery store.

As you progress through treatment, the stops will become longer and contain more people. After every exercise, you will report your progress to the counselor and discuss what occurred, how you felt, and what thoughts went through your mind. If an outing did not work out as planned, you will discuss what could have gone better and regroup to try again.

The only way you can “fail” at therapy is if you do not put any effort in at all. The goal never changes, only the means change. If something doesn’t work the first time, your counselor will help you pivot to another strategy. You will notice that you will build confidence the more you follow CBT and exposure therapy methods.

Tips for Moving Past Social Anxiety

Social anxiety is an anxiety disorder, and you can overcome the symptoms. Often, making small changes can make a big difference over time. Practicing how to handle social situations will prepare you for the actual event.

Don’t underestimate the power of lifestyle. How you live can worsen anxiety symptoms. Be sure to initiate changes in your lifestyle for your physical and mental health.

Start with a few of the following suggestions:

  • Eat healthier meals
  • Eat at home more often to control ingredients
  • Avoid ultra-processed food, alcohol, nicotine, and drugs
  • Limit caffeine
  • Drink plenty of water
  • Exercise most days of the week
  • Take a brisk walk daily
  • Prioritize sleep hygiene
  • Care for your body
  • Enjoy a hobby
  • Call a friend or family member

As you progress through therapy, reconnect with old friends and form new friendships. Social connection is a wonderful way to lower stress, and we want you to experience that through overcoming social anxiety disorder.

Say positive affirmations

Positive affirmations are phrases that help to encourage and empower. The more you say these daily affirmations, the more you will believe them to be true. When you believe something, whether true or false, it becomes true for you.

For example, many people have false beliefs because of the words spoken to them during childhood. These beliefs are true for them only because it is what they choose to believe. If a woman is told she is unattractive her entire life, it doesn’t matter how many people tell her she is beautiful; she will not believe it until she changes how she thinks about it.

The following are examples of positive affirmations to help you through social anxiety:

  • I can do hard things
  • I am made in God’s image and likeness, and He is never afraid
  • This, too, shall pass
  • I am loved
  • I am accepted
  • I need not fear. My God is with me
  • I do my best, and God does the rest
  • It is well with my soul
  • I am safe
  • I am blessed and have favor with God
  • I am set apart for God’s purpose
  • I can do this. I will do this
  • I am at ease with other people
  • I will enjoy this moment

Some of the examples above can also be used as mantras during a stressful time. A mantra is a word or phrase you repeat to calm your mind and pull yourself back into the present moment. Try silently repeating, “I can do hard things,” in the middle of a crowd. Do you feel a mindset shift? Practice daily positive affirmations and mantras to see how they work for you.

Recognize triggers

You can develop social anxiety disorder later in life, especially if you have experienced trauma. According to the World Health Organization (WHO), the pandemic increased the prevalence of anxiety and depression by 25%. Many people still struggle with anxiety and social anxiety that began in 2020.

When you recognize your triggers, you can better prepare yourself for a social function. For example, you may experience symptoms when you agree to an event where you might be the speaker or have people’s attention.

Consider the following tips to help you prepare for a social outing:

  • Learn about the social function and your role there. Are you going to watch, or are you expected to participate?
  • Think about topic conversations. People love to talk about themselves, so practice active listening and ask questions. You can use the FORM method: ask about their family, occupation, recreation and hobbies, what motivates them, and what their passions are. They will like you because you are genuinely interested in their lives.
  • Wear comfortable clothing and, if allowed, bring someone with you for support. Decide in advance when to arrive and when to exit.
  • Visualize having fun.
  • Practice your affirmations and mantras.

If you can, start gradually exposing yourself to social situations. Maybe that means returning a book to the library by walking inside and saying hello instead of using the book drop. Or committing to a dinner out with friends for a chance to practice your new skills. Go slowly and reassess what worked and what didn’t. Then, do it again.

Help for Social Anxiety

Social anxiety disorder is treatable using a wide range of therapies. Contact our office today to schedule an appointment with a counselor to discuss therapies such as talk therapy, Cognitive Behavioral Therapy, and Exposure Therapy. We would love to get you back to enjoying social functions with your family and friends.

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Overcoming Fear of Mortality and Finding Peace

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There are moments in life when we are reminded of the reality that the Lord speaks of in Genesis – “…dust you are, and to dust you will return” (Genesis 3:19, NIV). Life is precious and fragile, and having that awareness can help us appreciate it more, not only for ourselves but also for others. Carrying a genuine appreciation for life can help us not only be grateful for every breath but also see things from a better perspective.

Most things are good in moderation, but unhelpful when overdone. The awareness of how fragile life is can spill over into a fear of death, with different results for how a person approaches their daily activities and tasks. The fear of our mortality can be a challenging anxiety that can disrupt daily living and trap you in unfruitfulness. It is possible to overcome this fear and find peace.

Understanding the Fear of Mortality

It’s important to get this out of the way – you are going to die someday. That day is unknown to us, but the Lord, who knows the end from the beginning, knows every page written in our book (Psalm 139:16). The fact that you and I have an end can be an overwhelming reality, but it doesn’t have to be. It’s an occasion to trust in the goodness of God, who manages our times and our lives. It doesn’t have to overtake us like a looming shadow.

The fear of mortality is also known as ‘thanatophobia’, or the fear of death. This fear or anxiety is rooted in a keen awareness of the fact that life will inevitably end, and that awareness can range from subtle to a blaring and ever-present reality that intrudes into everyday life. It can linger in the quiet moments as you reflect on your day, or it can manifest as severe panic attacks or obsessive behaviors designed to help avoid thoughts of death.

The fear of mortality can become an overwhelming sense of dread that can disrupt a person’s ability to work, go to school, or have healthy relationships with others. It can lead to ongoing anxieties about one’s health or the health of loved ones, which can be stressful as well as challenging for others to cope with.

The Causes of Fear of Mortality

Why do people fear their mortality? There’s a real sense in which it’s good for us to be aware of our mortality. That primal instinct to stay alive can help you remain alert as you cross the street or drive home from work. In small doses, it’s helpful, but it can become debilitating if it’s given its head.

People fear their mortality for several reasons, including a fear of the unknown. Being uncertain of what happens after death is unsettling, and fear can creep in to fill the gaps in our knowledge, making the unknown a terrifying prospect. Additionally, because death is something that’s ultimately beyond our control, it challenges our need for safety and for predictable things. We fear death because it’s beyond our power to contain or control it.

We also develop a fear of mortality precisely because we have strong emotional ties to loved ones, and we fear being separated from them. When we face life and all it has to offer, reflecting on our lives, their purpose, and meaning, can also trigger a deep existential anxiety about our limitations amid the vastness of space and time.

The reasons that a person develops a fear of mortality include the following:

Personal experiences As a person ages, they become more aware that our life under the sun isn’t forever; it is impermanent. Experiencing the death or serious illness of a loved one or having a near-death encounter can all trigger fears about mortality and our limitations. Experiences of trauma, abuse, or neglect can also contribute to fears about mortality.

Societal and cultural factors Our culture is one that often keeps unpleasant topics like aging, sickness, and death at the back of our minds, and out of sight. While we’re inundated with violent or graphic content in our media and entertainment that almost glorifies death, serious reflections about it that are somber and reflective are often lacking. Our societal and cultural norms about death shape us, and they can lead to a deficient view of death that’s unhelpful.

Spiritual and other beliefs Just as our culture and society shape our beliefs about death, your spiritual beliefs also influence your fear of mortality. Fear of judgment, for instance, can make death feel frightening. Having questions about the meaning and aim of life can also leave a person feeling anxious about what it all means and where it’s all going. Having robust, gracious, and meaningful answers can be a counter to such fears.

Mental health A person’s overall mental health can contribute to fears about mortality. For instance, if you’re struggling with depression or anxiety, you’re more likely to fear your limitations and mortality than not. The fears can become magnified, even when they aren’t justified or rational.

These and other reasons and factors can interact with each other to produce a fear of mortality that manifests in different ways in people’s lives.

How Fear of Mortality Affects a Person

When a person is afraid of death, that fear can impact their life in various ways. While it can increase their appreciation of their lives and the lives of their loved ones and reprioritizing things, it can easily become something else. It can result in avoidance behaviors, for instance. This could include avoiding certain places or situations that arouse the fear, including talking about death, going to a funeral, or visiting a loved one in a hospital.

For others, it can result in being risk-averse. Some people take excessive caution, not wanting to risk that something might happen. Trying new things might also get taken off the menu, as that could be too risky. They might become preoccupied with health to address any and all issues, leading to constantly monitoring every health indicator and seeking medical attention for minor concerns.

The awareness of mortality can bring about an existential dread that can be difficult to push through to allow a person to function well in daily life. Having persistent thoughts and worries about death can be a heavy weight to bear, and all this can make forming and maintaining healthy relationships difficult. Being intimate and maintaining a strong emotional connection with loved ones can become harder, straining relationships.

Fear of mortality can be positive, helping you appreciate life and your loved ones. It can help you reevaluate your priorities for the better, helping you make changes to align your life with what matters most. However, as shown above, it can also affect your life in other negative ways, hindering your daily functioning.

Overcoming a Fear of Death

A fear of mortality can be highly disruptive to your life, preventing you from doing the business of living and enjoying all that the Lord has provided us with. The teacher in the book of Ecclesiastes says the following:

Remember him – before the silver cord is severed, and the golden bowl is broken;
before the pitcher is shattered at the spring, and the wheel broken at the well, and the dust returns to the ground it came from, and the spirit returns to God who gave it – Ecclesiastes 12:6-7, NIV

The phrase ‘Remembering the Lord’ is full of rich meaning, but it entails reflecting on who God is, the nature of the world He created, and the role we have in it. Death is an enemy, an intruder into God’s good creation, but Jesus defeated death on the cross, and He rose again to new life. That resurrection is a ‘first fruits’, a glimpse into what the future holds for all who believe in Him, and also for the creation (1 Corinthians 15, Romans 8).

Remembering the Lord can help us begin reframing our understanding of death, but also what life is about. Using a holistic approach that combines biblical and Christian resources along with professional therapeutic tools, it’s possible to address the fear of mortality. Some of these tools include:

Reassurance from Scripture Passages like 1 Corinthians 15, Romans 8, John 11-12, Revelation 21-22, Philippians 1:18-26, 1 Thessalonians 4, and 2 Corinthians 5 all help believers reframe their understanding of life and death. God is sovereign over death, and the resurrection of Jesus changes absolutely everything. There is hope, even when it all seems dark and lifeless.

Prayer The Lord invites us to pray, to cast our anxieties on Him, and to trust that He can give us the peace we need. Instead of worrying, pray, turning your worries into requests and asking Him for His peace, which transcends understanding (Philippians 4:6-7; John 16:33).

Seeking help Professional help can be beneficial for identifying the source of fear. Through techniques like exposure therapy, it’s possible to become desensitized to the fear, and cognitive behavioral therapy (CBT) can help you to identify and reframe irrational thoughts about death. It’s possible to face your fear, living courageously and with deep peace. Reach out for help from a Christian counselor to find comfort and wisdom in dealing with your fear.

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5 Tips for Managing Anxiety in Pregnancy

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Anxiety in pregnancy is common. Women can face several worrisome factors, such as:

  • The health of their unborn child.
  • Their health.
  • Anticipation of labor and delivery.
  • Financial problems.
  • Juggling a job and pregnancy.
  • Other children at home.
  • Hormonal fluctuations.

Chronic anxiety can make sleep difficult and cause fluctuating emotions to worsen.

5 Tips for Managing Anxiety in Pregnancy

Pregnancy affects each woman differently. Some women are more prone to anxiety, especially with hormones fluctuating and uncertainties about the pregnancy, birth, and life with a newborn. To manage anxiety in pregnancy, you will need to make healthier choices and lifestyle changes. The goal is to feel calmer, peaceful, and accepted, so staying active and social is important for your physical and mental health.

The following are several tips for managing anxiety in pregnancy.

Stay active

Staying active will keep your joints and muscles flexible and strong. The body undergoes many changes during pregnancy, and the fluctuating hormones can leave you stiff and achy in certain areas. Walking is an effective exercise that most women can do throughout pregnancy.

Although you will need to make modifications, stretching, yoga, and some resistance training are generally safe. Exercise triggers the release of endorphins that will help smooth tense muscles and lower anxiety, leaving you much calmer and more relaxed.

Go to bed

Sleep is now more important than ever as the body needs enough to recharge and repair. Pregnancy hormones and a protruding belly can make sleep challenging. Try creating a bedtime routine to trigger that it is time to sleep. Take a warm shower or bath, drink a warm beverage, and settle into bed with a book an hour or so earlier. If your schedule permits, take a quick nap during the day.

Stick to healthy foods

Processed and junk foods and foods with added sugars can worsen anxiety symptoms. Aim for healthier fare such as lean protein, complex carbohydrates, fresh fruits and vegetables, and healthy fats.

Your physician may also suggest prenatal vitamins to ensure you receive adequate amounts. The vitamins and minerals found in whole foods and prenatal supplements can help you manage anxiety and boost your immune system, not to mention the health benefits to the baby.

Befriend the women at church

Isolation can aggravate anxiety symptoms and increase your risk of developing depression. If you belong to a church, seek a women’s group. This could be a mission group, women’s Bible study group, or mom’s group. If you do not have one at your church, look online for other women’s groups in your area. Feeling a sense of belonging and leaning on other mothers for support and encouragement will boost your confidence and mental health.

Know your limits

Now is not the time to hustle and push yourself beyond your limits, physically or mentally. Know when to slow down and respect what your body and mind can do this season. It may not be what you are used to, but that is all right. Accept that you are growing another human inside of you, and that takes energy. Set boundaries to protect your health from trying to do too much.

Christian counseling for anxiety in Newport Beach

Help is available for anxiety in pregnancy. Contact our office today at Newport Beach Christian Counseling in California to schedule a session with a Christian counselor in Newport Beach specializing in mental conditions during and after pregnancy. You can manage symptoms effectively while you wait for your sweet bundle of joy.

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Unshelving Hope: Anxiety, Personal Development, and Summoning the Courage to Dream Again

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We don’t have to wait for a special time of year to generate the momentum to craft new goals. If we want to change a habit that supports our ultimate vision, we can resume our personal development journey from where we are with the Lord’s help. For additional guidance and support, Newport Beach Christian Counseling can provide the encouragement needed to help you stay on track with your goals.

The One who fashioned us has equipped us to do with Him what we otherwise couldn’t do on our own. Through the voice of Isaiah, a significant Old Testament prophet, God encourages us to forget the old. In difficulty and dry places, The Father promises that newness will suddenly emerge (Isaiah 43:18-19).

At some point, God’s people had to stop looking at the old and make room in their hearts and expect to encounter the Lord in fresh ways. It doesn’t appear only in the Old Testament, but also in the New, where Jesus taught about pouring new wine into old wineskins (Mark 2:22).

Sometimes, we seek new experiences, yet we cling to old mindsets that cannot reasonably support the growth and expansion of what is fresh and developing. To advance our personal development, we need the power of God to spark the change that begins internally and flows externally to people and places around us.

Everything left in our past (old wine) may not necessarily be “bad,” but loyalty to our experience over faithfulness to the new wine of the Holy Spirit will restrict what the Alpha and Omega desires to launch and complete in us.

We tend to attach fear and anxiety to the unknown. It isn’t that we won’t experience discomfort or occasional apprehension. Yet, we don’t have to be controlled by the spirit of fear.

Anxiety seeks to control what we don’t know by recycling intrusive thoughts and obsessions. However, embracing God’s power, love, and self-control transplants us from abiding in the restlessness and agitation that anxiety produces (2 Timothy 1:7 ESV). We can opt into different choices that surrender the illusion of control, by continually submitting our hearts, minds, and the details we don’t know to the all-knowing God who does.

We can form healthy habits of the heart that support the newness that God desires to produce in and through us. Sometimes, we become weary in the wilderness, that is, in between what we desire to see and where we started. Motivation itself isn’t often enough to create lasting change in our personal development. Thankfully, the Lord has placed resources at our disposal that provide enough structure to support a substantial dream.

Whether or not we use those tools directly with Him, on our own, or in partnership with others, the Holy Spirit remains present to guide us into our future and the fulfillment of promises.

Be Grateful

While we don’t live in the past, remembering what God has done arms us against despair. This encourages us and boosts our faith when anxiety’s dark clouds hover.

Creating a gratitude practice is an intentional action that refocuses us on God’s limitless ability, despite present circumstances. It has the added benefit of stilling worry and anxiety associated with the uncertainty. We might find ourselves tempted to complain, mutter words of doubt, or remain agitated in fear about what God hasn’t revealed, yet we must deliberately look up and ahead.

But this I call to mind, and therefore I have hope: The steadfast love of the Lord never ceases; his mercies never come to an end; they are new every morning; great is your faithfulness. Lamentations 3:21-23 ESV

Whatever God has planned is better than what remains in the past. The children of Israel murmured against Moses about the leeks and cucumbers they left in Egypt, but Canaan, their Promised Land was waiting. In their future, the land of milk and honey, a fruitful land, promised to be better than what they remembered about Egyptian captivity.

“‘The glory of this present house will be greater than the glory of the former house,’ says the Lord Almighty. ‘And in this place I will grant peace,’ declares the Lord Almighty.” Haggai 2:9 NIV

It could be easy to camp out on past failures or successes, no matter how good, but when we turn our face toward the future that the Lord has planned, it renews hope for encountering another facet of the Father’s heart. God doesn’t make empty promises, so if the Holy Spirit has instructed us to look up or ahead, there is not only grace for it but also something He wants us to be ready to see.

Be Open

When we begin walking toward our goals and incorporating new habits, our preparation demonstrates faith in Him over our fears and anxiety. We aim our efforts and attention, much like an arrow, to strike targets in the direction of our destiny.

Clearing mental and emotional clutter releases what served a previous environment or season but won’t work in the new setting. As we learn to live with a mind that’s opened to dream with God, a heart to desire with God, and hands to do with God, we carve a welcome space for the Lord to manifest His Will on the earth.

Not only will our personal development accelerate through the fruit of goals and improved habits, but we will experience a greater dimension of the God who exceeds and abounds beyond what we ask, think, or imagine (Ephesians 3:20).

Be Clear 

And the Lord answered me: “Write the vision; make it plain on tablets, so he may run who reads it. For still the vision awaits its appointed time; it hastens to the end—it will not lie. If it seems slow, wait for it; it will surely come; it will not delay. Habakkuk 2:2-3 ESV

Write the vision that God has begun to script in your heart. Sit with the Holy Spirit to hear Him clearly, even as your dreams resurface. You don’t have to fear what you see, as God is the One who has populated your heart with its unique desires (Psalm 37:4). He has the power to bring them forward and into fruition. So, be bold and creative. Identify what you want to see evolve in your life and embrace the Lord’s timing to partner with Him as it unfolds.

Use this power of visualizing by creating pictures that support your brain’s capacity to think and your mind’s ability to envision. Connect words or images that illustrate your vision in a place where you can intentionally refer to it, consistently gathering inspiration and encouragement. This practical step reinforces faith in what seems impossible.

When you don’t feel inspired or hopeful, building a habit around visualizing God’s promise, aligns and applies Scripture’s power and principles to your prayers and plans. Acting in faith before you see manifestation cultivates spiritual sustainability and stirs the courage to keep dreaming with God in the wilderness and through the waiting.

Be Diligent

Anything worth having will require an investment, whether spiritual or practical. It is important that we not only spend time with the Lord, assessing what the work will require of us in our personal development journey (Luke 14:28). We must also receive the grace that will sustain and strengthen us as we apply our natural aptitudes and spiritual abilities to our current assignment.

Whatever you do, work at it with all your heart, as working for the Lord, not for human masters, Colossians 3:23 NIV

Scripture admonishes us to work willingly with our hands and to do everything as unto the Lord. While we may be tempted to disengage when the process becomes difficult, we can invite the Holy Spirit to bring times of refreshing, rest and renew us in hope, and refuel us for Jesus’ ultimate and eternal purpose (Acts 3:19).

Next Steps

While you may have experienced a variety of challenges that shelved your hope, it is possible to overcome the anxiety that may have stalled your personal development. Seek counseling resources from Newport Beach Christian Counseling and schedule with a professional for the support you need.

The Lord may be awakening you now to engage with the reality of dreaming and doing with Him. Commit to meeting with your counselor so you can embrace the courage to dream and experience the fullness you were created to enjoy with the Lord.

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Anxiety in the Bible: Why We Worry and How to Overcome It

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Our bodies are designed to respond to threats and potential threats to our well-being. If you happen to be biking on a wilderness trail and come across a rattlesnake, your body will respond instinctively before you fully process what’s happening. It’s good that the response is automatic because many situations call for a split-second response.

While this ability to respond to threats and dangers is helpful, it can also work against us. It’s one thing for your fight-or-flight response to kick in when you’re faced with a fast-moving car or a deadly snake, and another when you’re on a first date or responding to a question asked in a meeting or classroom. At those times, feeling anxious can be a disservice. For those seeking support in managing such anxiety, Newport Beach Christian Counseling can offer guidance and strategies to help navigate these moments.

How Anxiety Affects Us

When you feel anxious, that affects your mind, body, emotions, and spirit. This is a reciprocal relationship because these other things can also affect whether you feel anxious or not. For instance, if you haven’t had a good night’s rest, or you’ve had a lot of coffee, it affects your emotional regulation, and caffeine can make you more anxious.

Anxiety has a physiological effect on a person. That’s a way of saying that it changes how your body functions, and how you experience the world around you. Anxiety can also affect your life as a Christian in several ways. Physically, anxiety can lead to shortness of breath, trembling, shaking, heart palpitations, sweating, tension headaches and muscle pain, insomnia and fatigue, stomach problems, or feeling lightheaded.

These physical effects can feel uncomfortable in the moment, and they can be compounded by the emotional effects of anxiety. Anxiety can make you have mood swings and become more emotionally reactive. Your anxiety can also negatively affect your self-esteem, making you more sensitive to stress. It’s common for anxiety to make you feel restless and on edge.

Anxiety also affects your mind. While activating the fight-or-flight response boosts your ability to respond to physical threats, it can also make it harder to think and process things rationally. People who feel anxious will often report feeling like they’re spinning their mental wheels, but not really going anywhere. Anxiety will leave you with racing thoughts, difficulty concentrating, and issues such as forgetfulness.

Other mental effects of anxiety include the fact that it may distort clear thinking. Sometimes anxiety leads to large leaps of logic. You may become fixated on the worst-case scenarios, in a cognitive distortion called catastrophizing. Anxiety may also result in nightmares and intrusive thoughts, leaving you on edge and hypervigilant about possible threats.

Anxiety can thus leave you feeling emotionally distressed, and not thinking clearly, and it can also strain your body in the long term. However, these aren’t the only ways that anxiety can affect you. Anxiety can also affect you spiritually. It can make spiritual disciplines like prayer, worship, or reading Scripture feel either empty or somewhat forced. You might also feel guilty or ashamed of being anxious, presuming it means you lack faith.

Not only does anxiety possibly induce feelings of shame and guilt, but it can also leave you experiencing doubt concerning whether God is in control, whether He loves you, or is present with you in your circumstances. Anxiety can leave you feeling spiritually inadequate.

Anxiety in the Bible

There are many reasons why we worry. We live in a world that’s filled with uncertainties, and dangers do exist. The Bible is a collection of stories, poems, and letters, written by people but guided by God’s Spirit. It deals with human realities, describing everyday situations that you or I could find ourselves in. We can find our experiences reflected there, and we can expect the Lord to speak clearly through it to guide us.

There are many expressions of anxiety in Scripture, by people who find themselves facing war, being betrayed by loved ones, or facing uncertainty about their safety and well-being. David’s thoughts trouble him and he is distraught because of what his enemies are saying (Psalm 55:1-5, NIV). Moses is dismayed and anxious about being called to lead God’s people (Exodus 3-4). Martha is anxious about being a good host to Jesus (Luke 10:38-42).

Anxiety is a common human experience. It occurs in any situation you can think of. Anxiety, fear, and worry are so common that many verses address them. The call to not be afraid or anxious echoes through many passages of the Bible precisely because we are so prone to these things. The Lord tells the Israelites to “fear not” and “be not dismayed” (Isaiah 41:10, ESV), and Jesus says, “Do not be anxious” (Matthew 6:25, ESV).

Scripture offers many encouragements and reminders to help us deal with our anxieties. Yes, our circumstances may seem uncertain, but God cares for us. Jesus reminds His followers about God’s care for all His creation, including us, and that is why we ought not to be anxious (Matthew 6:25-34). Instead of carrying them ourselves, we are to cast our anxieties on God because He cares for us (1 Peter 5:7, ESV).

Instead of relying on our own strength and wisdom, we are called to trust in God. One Psalm says, “Some trust in chariots and some in horses, but we trust in the name of the Lord our God. They collapse and fall, but we rise and stand upright.” (Psalm 20:7-8, ESV) God, as the one who has all things in His hands, and who sees the end from the beginning, is more trustworthy than anything or anyone else, including ourselves (Proverbs 3:5-6).

One of the more famous passages about anxiety comes from the letter the apostle Paul wrote to the Christians in the city of Philippi. Paul, who was writing from jail, wanted to encourage them to remain steadfast in the Lord, and for them to imitate models of faithfulness. He instructs them on how to deal with their anxieties, saying:

The Lord is at hand; do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus – Philippians 4:5-7, ESV

Instead of being anxious, the believer should take the things that are causing concern and pray about them to God. The Lord’s promised response is to guard the believer’s heart and mind, securing their sense of peace in Christ Jesus.

Overcoming Anxiety

Anxiety can be overcome using several effective strategies. There are ways of coping with anxiety, managing it, and bringing it under control. As anxiety can be caused by a variety of factors, and affects you in different ways, using several complementary strategies may be the most effective way to address it.

Some of the strategies you can implement to handle anxiety in your life include the following:

Exercise

Getting regular exercise can help to reduce your levels of stress as well as make you feel good. Exercise can also give you a way to focus on something other than your anxious thoughts and worries.

Self–expression

Anxiety can eat you up inside if you keep it bottled up. That’s one reason praying about your anxieties makes a difference. Putting your anxieties into words helps you to start getting a handle on them. Sometimes you gain a clearer picture of what’s at the root. By placing it before the Lord and leaving it to Him, it gives room for Him to give you comfort and peace.

Other forms of self-expression that can help you deal with anxiety include journaling, and using art. When you journal, you can also gain a deeper awareness of patterns. Also, you can record your prayers and reflections on Scripture and how the Lord has answered your prayers.

Meditating on Scripture

If you allow it, Scripture can reshape the way you see things, including yourself and your circumstances. Meditating on Scriptures like Psalm 23, Psalm 46:1-3, or Matthew 6:25-34 can help to calm you, remind you of how the Lord is with you, and how there is no real reason to fear or worry.

As you meditate on Scripture, you can remind yourself of certain truths, and also reframe your experiences. There are stories of Bible heroes being anxious, so you’re not alone. You’ll also encounter the Lord’s strength being perfected in your weakness (2 Corinthians 12:7-10) and come to an understanding that anxiety doesn’t define you. You can keep moving forward despite being anxious.

Relaxation techniques and self–care

Other forms of self-care aside from exercise include ensuring that you get good sleep, as this helps you with emotional regulation. Take breaks, as that helps you to reduce stress and avoid being emotionally reactive.

Some relaxation techniques you can implement to reduce anxiety include deep breathing and progressive muscle relaxation. The latter helps to reduce muscle tension, which can be an effect of anxiety, and the former can help calm you down in the event you find yourself feeling anxious.

Seek help

Anxiety can be overwhelming, and it can isolate you. You don’t have to deal with it alone. You can share what you’re going through with mature and trusted believers or seek professional help from a Christian counselor. Through talk therapy, and with medication where that’s helpful and prescribed by a doctor, you can bring your anxiety under control.

Anxiety doesn’t have to define you, and it certainly doesn’t disqualify you from a deep and fulfilling relationship with the Lord. Reach out to Newport Beach Christian Counseling today if you would like to talk to a Christian counselor to work through your struggles. We have appointments ready with trained Christian therapists in our practice.

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The Benefits of Taking a Step Back

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When facing a challenge, many people think it is essential to face it head-on. Whether a problem at work, a fear you struggle with, an argument with a spouse, or even a medical crisis, there are aspects that you need to see to swiftly. However, very rarely, are these problems so urgent that you cannot take a step back to regroup. Newport Beach Christian Counseling can support you in finding the space and tools you need to effectively navigate challenges in your life.

You may feel the urge to take action immediately in order to get to the other side of the issue. You may even feel pressure from someone else to address the situation immediately. Whether the desire to work through the issue is internal, stemming from something within you, or external, stemming from someone or something else, it is beneficial to think about whether you need to handle the problem immediately.

This is especially important to consider if it is a long-term issue. These problems may be difficult to manage over extended periods of time. Doing so can cause additional stress, anxiety, anger, or burnout that prevents you from making good choices.

Taking a Step Back

Instead of pressing forward, pause and ask yourself some questions:

  • Does this problem need to be dealt with immediately?
  • Am I in danger? Is anyone else in danger?
  • Am I handling this well?
  • Would I benefit from extra time to think through things?
  • Do I need counsel from a trusted friend, pastor, or therapist?

Answering these questions can help determine if you need to address the issue right away or if you have the ability to take a step back. If someone is in danger, including yourself, it is essential that you make changes to ensure everyone’s safety.

For example, if someone is hurting you, it is important to remove yourself from danger. Similarly, if your child is being bullied, you need to make sure your child is safe before taking a step back to evaluate further.

If you are doing your best to navigate a situation, but find that you are not functioning well, it may be time to step back. Indicators like stress, anxiety, short-temperedness, procrastination, avoidance, and anger are indicators that you need space and support in whatever you are facing.

As you consider your specific situation, you can determine when and how to take a step back. Options may include:

  • Taking a break from an argument
  • Taking a mental health day from school or work
  • Seeking counseling before addressing the issue further
  • Doing something that calms you
  • Practicing breathing exercises
  • Praying
  • Meditating

As you try these things, you will notice several benefits of taking a step back. They may not be immediate, but as you practice them, you can discover how helpful they can be.

Some noteworthy benefits that come with an intentional pause during a challenging situation include:

Seeing What’s Best for You

When you are close to a problem it can be hard to truly see what is best for you. Taking a step back can help you better understand the best path for you without the noise of other people’s opinions.

Taking Time to Heal

Struggling with conflict or crisis, whether personal, relational, or work related, generates countless opportunities for you to be hurt. The way someone treats you, the burden of prolonged stress, or the wounds of your past can leave you feeling vulnerable and broken. Taking a step back gives you time and space to heal.

Reflecting on Your Thoughts and Feelings

Sometimes something that starts small can spiral into a bigger issue. This happens frequently in many relationships. What started as a little disagreement can spiral into an intense argument or long-lasting grudge. This can make it particularly hard to truly consider your thoughts and feelings. Taking a step back gives you a chance to think. It allows you to look more objectively at how you feel.

Enjoying the Present Moment

People rarely take time to enjoy things when life feels hard. It is easy to worry about how to move forward or stress about what is to come. This prevents you from enjoying anything in the present. Taking a step back gives space to be present and find joy in what.

Seeing Another Perspective

People do not always see other perspectives when they are in the middle of a problem. It is easy to get stuck in your thinking, never considering things from another angle or thinking how another person may see the situation. When you take a step back, you can consider the problem from various angles. You can even ask God to help you do this.

Discovering Your Values

Identifying your values feels simple when you are not in the middle of a crisis, but things can change quickly when you are. It is easy for you to disregard the values you hold because you are busy trying to manage your overwhelming situation. Taking a step back gives an opportunity to look at what you value most and see how to move forward with that in mind.

Understanding the Bigger Picture

Rarely do people see the broad picture in the heat of a conflict. When a couple argues about doing the chores, it may seem like it is about laundry and mowing the lawn. In reality, it may be about something else. Perhaps one person is feeling overwhelmed with the demands on them. Maybe there are unmet expectations around chore sharing. Taking a step back can help people see what is actually beneath the surface.

Refocusing

It is always good to keep things in focus. In the middle of a crisis, it is easy to get hyper focused on certain things while losing focus of other things completely. Taking a step back will help you refocus on what is really happening and what is most important.

Finding Yourself

Problems have a way of making people lose themselves. Whether it is getting bogged down in a stressful work environment or drowning in the day to day of parenting, you can work so hard to get through a day that you lose track of your needs and feelings. When you take a step back you are available to rediscover the unique things that make you special.

Recharging

Struggle wears people out. It can make you tired, weary from trying to manage things or address the issue you are facing. You may notice it in other areas of your life. For example, when you are dealing with an issue at work, you may come home and snap at your roommate even though they did nothing wrong. Carrying problems is exhausting. Taking a step back is an effective way to recharge in order to return to your problem.

God Calls You to Step Back and Look to Him

Jesus instructs His people what to do when things feel hard. He wants you to come to Him. He promises hope and rest as you move forward.

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” (Matthew 11:28-30, NIV)

You Do Not Need to Do This Alone

Taking a step back can be hard. As you face obstacles, the idea of not acting right away can be scary. Talking to a counselor can make the process easier. A trained counselor can help you better understand your situation, help you address any urgent needs, and guide you as you take a step back.

Having a person walk this road with you is incredibly helpful. Call our office at Newport Beach Christian Counseling to connect with a counselor with experience relating to your unique needs. A counselor will support you as you find the best way to move forward.

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Five Natural Remedies to Combat Anxiety

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The number of people who’ve been diagnosed with anxiety has risen significantly in the past few years. COVID-19, an unstable economy, and healthcare crises contribute to people’s fear about the future.

This can cause a rise in anxiety disorders. Most people think medication is the easiest way to combat the problem. However, there are other natural ways to keep anxiety at bay as part of a regular health routine. Newport Beach Christian Counseling offers a holistic approach to addressing anxiety and can guide individuals in incorporating these remedies into their daily lives. Here are five natural remedies to combat anxiety:

Deep Breathing

Meditation is widely known to combat anxiety. Deep breathing can be even more effective when it comes to combating anxiety. Sit in a chair in a quiet space. Set a timer for thirty minutes. Inhale for ten seconds, filling both your lungs and your diaphragm.

Hold your breath for ten seconds. Then exhale for ten seconds, emptying your lungs and diaphragm until they are empty. Do this for ten minutes. Do not allow distractions or other noise to prohibit you from doing this in complete silence. After the ten minutes, ask yourself how you feel. Your body will go into a natural, relaxed state.

Your heart will slow down its rhythm and breathing will become deeper. Shallow breathing is also a sign of anxiety. By intentionally breathing more deeply, people allow their bodies to reap the benefit of deep breathing.

Supplements

There are anxiety supplements that are available over the counter to help combat anxiety. For example, an over-the-counter drug called AnxioCalm is a natural supplement that will curb anxiety. Although it may not completely eliminate the anxiety, it will help you feel less anxious in the moment.

Furthermore, natural remedies such as Ashwagandha, and Slippery Elm bark are other natural supplements that, when taken routinely, can help reduce the body’s response to elevated levels of cortisol.

Massage

Massage is a great way to relax the body. Treat yourself to a 30- or 60-minute massage. It can be exactly what the body needs to calm itself down naturally. Not only does massage help calm inflammation throughout the body, but it also resets both the sympathetic and parasympathetic nervous systems.

Both nervous systems must be working properly to reduce stress. Stretching and Reflexology are also two great ways to reduce stress without the need for medication.

Exercise

Although exercise may be a part of your daily routine, a great way to combat anxiety is to take a walk or go for a jog after a stressful day. This not only raises the natural receptors to reduce stress but also lowers levels of cortisol in the body.

Cortisol is the body’s natural response to stress. Elevated levels of cortisol not only contribute to chronic anxiety, but also increase stress-related symptoms such as weight gain, headaches, and other chronic pain. An elevated cortisol level can also contribute to a lack of sleep.

Exercise helps the body to move freely, clear the mind, and prepare it for sleep and its natural rhythms. Exercise can be a great way to forget the temporary stresses of life and improve a person’s mental health. Additionally, not only does it have mental health benefits, but can also improve their physical health such as strengthening the heart, alleviating pain in the joints, helping with weight loss, and getting natural vitamin D that is necessary for the body.

Therapy

Enlisting the help of a professional can be a great way to reduce stress. If you find yourself prone to anxiety attacks or other chronic anxiety, seek help from a professional to help discover exercises that can help reduce stress.

For example, a therapist at Newport Beach Christian Counseling in California may give you specific journaling exercises to analyze your thoughts that may be contributing to anxiety. A therapist can give some insight into the different types of thoughts we have. For example, catastrophizing thoughts are ones in which we think of the “worst-case scenario.”

A person may automatically think this when they’re in a stressful situation. This creates stress on the physical body that doesn’t otherwise need to be there. By analyzing this thought and re-framing it so they don’t assume the worst will happen, an anxious person can take every thought captive as Scripture dictates and allow the person to reduce their stress by changing their thought patterns.

Anxiety can be difficult to combat. But the body also has natural ways to reduce stress. By engaging with those natural remedies, people may be able to avoid medication with serious side effects and help their bodies naturally adapt to stress. For more information on reducing anxiety with the help of a Christian therapist, please give us a call today at Newport Beach Christian Counseling in California.

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Bible Verses About Trusting God in Difficult Times

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A cursory glance at the news headlines or the trending hashtags on social media is enough to alert you to the fact that we’re in trouble. There is a lot of good that is going on in our world, but that fact cannot blind one to the reality that things are not what they’re supposed to be. And it’s not just in the world out there, though that affects us personally too. It’s the fact that in our personal lives, things are also not what they’re supposed to be. Trusting God in such times is tough.

For every one of our personal problems that cause us concern and anxiety, there is someone out there selling or offering a solution. Some of these solutions work, and they can address the problem effectively. At other times, what is offered as help becomes another hindrance. In everything, in good times or bad, one constant that ought to mark our lives is trust in God. It is especially pertinent when we are going through difficult times. Newport Beach Christian Counseling provides faith-based guidance to help you navigate life’s challenges with renewed trust and strength.

God is an ever-present help in times of trouble

When we go through difficult times, we can become prone to negative thoughts. Those thoughts can be about ourselves, our circumstances, other people, and even about God. We can berate ourselves for the choices we made, or attack others for how they contributed to the problem.

We may blame God for the circumstances we’re in or consider ourselves abandoned by Him. These thoughts can add to the existing anguish of dealing with illness, financial pressure, job loss, relationship conflict, or the loss of a loved one that we’re already going through.

One of the things that comes through repeatedly in the Bible is that God stands ready to bless us. God’s purpose and plan is to bless the world and rescue it from itself and its self-destructive tendencies (Genesis 12:1-3; John 3:16-21; 1 Timothy 1:15-17). God works in all things to bring His purposes to fruition (Romans 8:28), and even difficult times don’t stand in the way of God’s purposes and plans.

It is important to understand God’s fundamental posture toward us, as this enables us to turn to Him freely in difficult times, even when the difficult times we are in are because of the foolish or sinful choices we have made (Luke 15). God embraces broken people like us if only we would humble ourselves and turn to Him.

Bible verses about trusting God in difficult times

When you’re going through a difficult time, it can be both easier and harder to turn to God for help. It can be easier to turn to Him then because of our sheer desperation. You trust Him to help you because you’ve got nowhere else to turn for help. It can, however, also be harder to turn to God in difficult times because it can feel natural to blame Him for one’s present circumstances, and we can turn instinctually to other solutions that seem more viable.

Trusting God can happen in small steps, but ultimately it is about looking to Him and placing your hope on Him coming through for you. It’s not a substitute for putting in work. You can work and trust that God, who gave you the strength, gift, and opportunity for work, will make whatever work you’ve done bear fruit.

But if that work doesn’t bear fruit the way you hope, trusting God means continuing to believe that God’s intentions toward you are good and that His plan will nonetheless come to pass.

Some verses in the writings of the prophet Jeremiah speak to what it means to trust God in difficult times, and what that means in that season. He wrote,

But blessed is the one who trusts in the Lord, whose confidence is in him. They will be like a tree planted by the water that sends out its roots by the stream. It does not fear when heat comes; its leaves are always green. It has no worries in a year of drought and never fails to bear fruit. The heart is deceitful above all things and beyond cure. Who can understand it? – Jeremiah 17:7-9, NIV

Prior to these verses, Jeremiah was talking about how trusting in human beings and their abilities while turning one’s heart away from God will lead to ruin. In contrast, the one who trusts in the Lord, the one whose confidence is in God and not in themselves, their resources, or their circumstances, shall flourish.

The interesting thing about these verses is that even that person will go through heat and drought, but their experience of those hardships will not leave them bereft or fruitless.

God’s people are not promised a pain-free existence in this world. What God promises is that He will sustain them through that hardship and bring them through on the other side. He asks us to rely on Him and to have our confidence founded upon who He is, and nothing else.

When you’re in a storm, it can be hard to trust God, especially if you’ve never done it before or if you’re carrying hurt or disappointment with God. Contact Newport Beach Christian Counseling today to walk with a Christian counselor who can help you process these experiences and reconsider what it looks like to trust God in difficult times.

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How to Overcome Anxiety with Scripture

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You are not alone if you are struggling with anxiety. But you can use Scripture to overcome anxiety and have greater peace. These Bible verses that deal with anxiety can help you when you feel triggered or stressed. If you’re looking for additional support, Newport Beach Christian Counseling can guide you in finding peace through faith and biblical wisdom.

Each time you are worried or anxious, choose one of these verses to meditate upon deeply and apply to your situation. Turn it into a prayer to gain a deeper connection with God. Here are several verses to give you practical help.

Search me, O God, and know my heart; test me and know my anxious thoughts. – Psalm 139:23, NIV

Since God knows everything, he knows everything that causes you anxiety. He knows you better than you know yourself. When you ask him to search, know, and test you, he will help you deal with hidden thoughts.

Anxiety in a person’s heart weighs it down, but a good word cheers it up. – Proverbs 12:25, CSV

Anxiety can feel heavy like you’re carrying the weight of the world on your shoulders. But God doesn’t expect or want you to do this, because only He can handle all your problems. Seek funny or humorous videos or books that can lift your heart when you feel anxious.

In the multitude of my anxieties within me, your comforts delight my soul. – Psalm 95:19, NKJV

You may notice that anxieties can multiply quickly. Whether your anxieties are based on reality or fiction, God will comfort you in them. He is a loving Father who will cuddle you in a warm embrace, calming your fears and removing your doubts with his promises that never change.

Cast all your anxiety on him, because he cares for you. – 1 Peter 5:7, NIV

In the same way that you cast a fishing line away from you, so you need to throw your worries onto God and away from yourself. Keep this word picture in your mind and put it into practice next time you are worried or anxious.

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

When we experience worry, it is an opportunity to pray. Tell God exactly what is causing you anxiety. Ask Him for practical and spiritual encouragement. Then express gratitude, remembering all the ways He has been faithful to you in the past.

You will keep in perfect peace those whose minds are steadfast, because they trust in you. – Isaiah 26:3, NIV

God promises to give you perfect peace when you abandon your anxiety and trust in Him.

May the God of hope fill you with all joy and peace as you trust in him, so that you may overflow with hope by the power of the Holy Spirit. – Romans 15:13, NIV

God wants you to be filled with hope, peace, and joy rather than anxiety. The Holy Spirit can give you these spiritual gifts to protect your heart and mind. Praying this Scripture daily will help you trust God more even when your anxiety is triggered.

Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. – Colossians 3:15, NIV

You can choose peace each time your anxiety rises by asking God to help you. Ask God to take anxiety from your heart, and invite Jesus, who is the Prince of Peace, to take its place.

Christian counseling to overcome anxiety.

If you haven’t been able to overcome your anxiety before, you may benefit from speaking with a Christian counselor. A qualified counselor can help you identify the deepest roots of your anxiety, so you can remove them and choose a life of greater peace.

You can use these Bible verses on anxiety in moments of stress. But please don’t hesitate to get professional help from a Christian counselor that is customized for your unique needs. The counselors on our staff are ready to help you overcome your anxiety with biblical principles.

Reach out to Newport Beach Christian Counseling today to schedule your first appointment. We have helped many others manage and overcome anxiety with practical help and spiritual guidance, which we would love to offer to you as well.

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How to Conquer Worrying Thoughts and Feelings

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Worrying thoughts can be challenging at times. Not only are they difficult to deal with, but at times they may look convincing, making it difficult to differentiate between something that could only be a possibility and something that is evident. They may also be falsely persuasive. Newport Beach Christian Counseling can help you learn how to manage these thoughts and develop healthier ways of coping with anxiety and worry.

Consider the following examples of worrying thoughts:

“I never received a response from my employer on the report I emailed this morning. I can only assume that I did something wrong. Will there be consequences for me? Oh no, it can’t be!”

“I wasn’t included on the guest list for the concert that the group was going to. What if they don’t like me as much as I thought they did? It’s possible that they aren’t really my buddies after all.”

“Since he never responded to the text I sent him, I can only assume that he doesn’t like me. What if I never find someone? I’m convinced I’ll end up alone!”

Worrying thoughts such as these have the potential to convince the worrier that an imagined disaster will occur. A worrier will consider self-critical thinking accurate if he or she does not pay careful attention to the thoughts. Anxiety can present challenges in this way. It is possible for a troubling concept to be instantaneously accepted as true, almost as if it were automatic.

This idea can provoke unpleasant sensations and lead to changes in behavior, such as avoiding a situation, feeling tense in one’s body, or being distracted. It can also cause a person to feel physiological stress. Thankfully, there are strategies available that can help keep troublesome thoughts in check.

Steps to take to stop worrying

The following procedures are a combination of techniques for mindful acceptance and strategies from Cognitive Behavioral Therapy (CBT), and they are intended to outwit worrying thoughts and lessen the chance for experiencing suffering:

Take note and accept

Acknowledge, without passing judgment, that you are currently experiencing a bad thought or emotion, and accept the fact that you do, on occasion, think about things that could be upsetting or hurtful. How recently have you been having this thought? What triggered the thinking in the first place? It would be best if you could refrain from criticizing the fact that the thought even occurred in the first place.

Examine the evidence

Is there any evidence to back up the notion that you have a pessimistic outlook? Which parts of the thinking appear to be making assumptions, and why do you think that is? If there isn’t any evidence that can be easily verified, what kind of objective information can you acquire?

Explore alternatives

Based on the evidence you’ve gathered, is it possible that there are other options or outcomes that could result? Are you able to make the choice to believe that any one of a range of possibilities could be true?

Consider trusting your problem-solving abilities

Have you ever been successful in solving a problem or coming up with a solution to a problem? Check out your available resources rather than wasting time trying to figure out how you would get out of a hypothetical situation that isn’t even a problem right now. If you find yourself in a situation where you require assistance, do you have the resources and the problem-solving skills necessary to come up with a solution?

Conquering unsettling or worrying thoughts and feelings

Applying this to the first illustration gives us an idea of how it might seem. Imagine that this thought pops into your head: “My boss has not yet reacted to the report that I emailed to him this morning.” I can only assume that I did something wrong. Will there be consequences for me? Oh no, it can’t be!”

Accept the situation

Recognize and accept that you are having an unsettling thought rather than allowing this worrisome thought to continue to grow into more troubling territory (such as imagining your boss discouragingly confronting you). This will help you avoid allowing this worrisome thought to continue to expand into more troubling territory.

Keep in mind that it’s normal to experience thoughts that make you feel uneasy. Take a moment to pause and bring your attention back to whatever that is happening right now. In this particular scenario, it could be the middle of the day, and you’re currently working on a project while seated at your desk.

Look for evidence

The next step is to hunt for evidence that either backs up or contradicts the concept. In this particular illustration, there is no objective evidence to suggest that you committed a wrongdoing or that you are in fact receiving a reprimand. The only piece of evidence that is now available is that a report was submitted, but you have not yet received a response to it.

Consider various outcomes

You are now able to consider the various possible outcomes. It’s possible that your manager hasn’t had the opportunity to look over the report or get back to you about it yet. It’s possible that your supervisor was blindsided by other unforeseen responsibilities and is focusing on something else instead. The issue is, you aren’t quite sure why you haven’t gotten an answer; all you know is that it has been longer than you expected.

You may not be entirely sure why you haven’t gotten a response. Putting up with the discomfort of waiting it out may increase the likelihood that you will finally receive a response. Remind yourself that this time (waiting without yet knowing) is just temporary, and that you are capable of handling it even though it may be difficult for you to wait to find out the conclusion.

Trust your ability to resolve the situation

Even if an unfavorable outcome were to occur in the future, would you still be able to trust your ability to solve problems in the event that you were to react to the setback and recover from the situation?

Have you ever been in a situation when you had to address a problem with a cousin, friend, or coworker, and provide potential solutions? Bring to mind some situations in which you successfully resolved a dispute, sought assistance from others, or made conscious decisions to ameliorate a precarious circumstance.

Do you have resources available to you, such as a support network or a buddy you can trust to talk it out in the event that you require or desire to do so? Is there assistance available to you in the form of a problem-specific support system, such as a mentor at work? When you feel stressed out, what other things can you do to practice relaxation techniques, find healthy ways to deal, and take care of yourself?

How can mindfulness interventions help with worrying thoughts?

Even insignificant negative thoughts can build up and become unmanageable, which can put a person at risk for mental health issues including depression, anxiety, and even suicidal ideation.

However, mental health professionals have come to realize that mindfulness can be of great benefit, as it can help people become better able to become better able to separate themselves from negative thoughts, emotions, and bodily sensations that may be present, often before they become too overwhelming.

Mindfulness can help people become better able to become better able to separate themselves from negative thoughts, emotions, and bodily sensations that may be present. Engaging in regular mindfulness practice might aid advance psychological understanding and facilitate emotional healing over time. People can often find relief from stress, chronic pain, cancer, anxiety, depression, and other chronic conditions by participating in mindfulness-based stress reduction practices.

  • MBCT is frequently used as a component of the treatment strategy for a wide variety of mental health conditions, including but not limited to recurrent depression, anxiety, psychosis, eating and food issues, bipolar, panic attacks, attention deficit hyperactivity disorder, and posttraumatic stress disorder.
  • The treatment of suicidal ideation, borderline personality, self-harm, substance dependence, eating and food disorders, post-traumatic stress disorder (PTSD), and depression is the primary application of dialectical behavior therapy (DBT).
  • Anxiety, depression, addiction to substances, chronic pain, psychosis, and even cancer are all commonly treated with acceptance and commitment therapy (ACT), which is an approach.

Conclusion

Start the practice of accepting that negative thoughts can occur by putting all of the steps together, believing that alternative options could exist, noticing the feeling of discomfort while you wait through the uncertainty without passing judgment on it, and acknowledging your ability to solve problems or find resources (including therapy) to help you through it.

This method requires time, patience, effort, and practice, just like developing any other habit or ability. In the same way that an anxious disposition might have gradually formed over time, the transition to a new strategy will require some time for the process to advance. Don’t hesitate to reach out to a Christian counselor at Newport Beach Christian Counseling for help in conquering worrying thoughts and feelings.

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