What is anxiety? Is it a feeling of dread? Is it like a knot in your stomach that won’t go away? Is it constant worry over things you can’t control, or being overly concerned about one thing or another? Essentially it is all of these things and it can take hold in our minds and even our bodies and often won’t let go.
Anxiety has probably been around since time began but it was not identified by that term. If you look at the ancient writings of Scripture, it was definitely being experienced by many of its writers. I did a word search to see how many times the word “worry,” “anxiety,” or “anxious” is found in the Bible. Interestingly, none of these words can be found in the King James Version which is one of the oldest English translations and the one most often cited for statistical purposes. Instead of the words anxiety, worry or anxious, the old King James Bible uses the word “fear.” In fact the word fear (or one of its variations) is used over 500 times in the Bible. And isn’t anxiety really a form of fear? It may be an irrational fear, it may be less intense, but none the less it is a type of fear. Merriam Webster Dictionary defines anxiety as “fear or nervousness about what might happen.” And how natural it is for us to have such feelings when we live in a world that is constantly changing and where bad things happen to good people. So what are we to do in order to free ourselves from this emotion that, if left to itself, can put us in a form of bondage and cause significant physical health problems as well?
Many of the modern translations of the Bible do use the words anxiety and worry. There are many wonderful passages which can calm our anxious minds if we can believe and internalize what God is saying to us through His Word.
Philippians 4: 6-7
- Be anxious for nothing, 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 comprehension, will guard your hearts and your minds in Christ Jesus. (NKJV)
Isaiah 41:10
- Do not fear, for I am with you; Do not anxiously look about you, for I am your God. I will strengthen you, surely I will help you; Surely I will uphold you with My righteous right hand. (NASB)
Matthew 6: 26
- Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life? (NIV)
Romans 8: 26, 28
- In the same way the Spirit also helps our weakness; for we do not know how to pray as we should, but the Spirit Himself intercedes for us with groanings too deep for words…. And we know that God causes all things to work together for good to those who love God, to those who are called according to His purpose. (NASB)
Through study and research, psychologists have discovered many more ways for us to overcome anxiety and replace our fears with healthier ways of thinking. One of these methods is Cognitive Behavioral Therapy (CBT) in which irrational or distorted thoughts are replaced with more realistic and rational ones. Some common cognitive distortions are “all or nothing thinking,” “overgeneralization,” and “jumping to conclusions.”
Another way to calm the mind is through Dialectical Behavior Therapy (DBT). This approach works by helping people to identify the triggers that are leading them to overreact emotionally. Then different techniques are used which provide ways to regulate one’s emotions such as mindfulness, distress tolerance, and radical acceptance. DBT and CBT are evidence based approaches which have yielded successful results.
Heritage Counseling Center offers a Staple Group for issues of anxiety called “Move.” It is for adult men and women who would like to improve their ability to manage and overcome their anxious thoughts. It will be restarting on Tuesday, May 26 from 6:45-8:15 PM. The group will run for 10 weeks and then take a few weeks off. We will start a new 10 week session following the break and it will continue to be offered throughout the year. The format of the group will be a combination of CBT and DBT skills along with discussion and time to explore the types, patterns and root causes of each person’s struggle with anxiety. If you are interested in joining the Move group, please call 630-546-7332 or email me at fcostanza@heritagecounseling.com. You may also contact the office at 815-577-8970, option 1.
“Take one small step to Move and you will receive the support and coaching necessary to stay moving—to where you want to go.”
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