Anxiety

A Guide to Managing our Internal World

Anxiety is a normal and common human response to threats. It helps us move into action to find safety. In the current situation it motivates us to take health and safety precautions seriously. Our anxiety can also be a reminder of our dependence on God for all of life. In prayer we acknowledge our weakness and God’s strength.

A person’s experience of anxiety depends on their personality, past experiences, and the level of threat. If this is the first major crisis that you’ve experienced you may have stronger responses than someone who has weathered a number of tragedies. Those who have symptoms of the virus will likely have more anxiety than those for whom illness is only a threat.

Accept that anxiety is normal during these times. Uncertainty rattles all of us. Expect to feel a level of discomfort as you navigate through this new experience. Adding shame by berating yourself for feeling anxious will only make the emotional burden heavier. Be compassionate toward yourself and those you care for.

If you feel like you need help dealing with anxiety check out the Seeking Help Page.

CBT to manage Anxiety

Cognitive-Behavioral Therapy (CBT) approaches anxiety by looking at how our thoughts, feelings and behaviors (what we do) are interconnected.

Step 1: Recognize - shows examples of how uncertainty about the future can impact this system of thoughts, feelings and behavior, resulting in heightened anxiety. Anyone who is focusing on anxious thought patterns like these and their corresponding behaviors will feel anxious. Think about your own anxious thought patterns and then try to consider how you might change them.

Step 2: Change - demonstrates examples of ways to counter (or take captive) the anxious patterns in our minds and replace them.

(If you want to explore this approach for yourself more, go here and work through it page by page.)

Step 1: Recognize anxious patterns.

Anxious Thoughts

Lead to -->

Anxious Feelings

Lead to -->

Anxious Behavior

...Further impacts anxious thoughts and feelings...

"I can no longer be as productive as I should be."

Fear, anxiety, guilt, shame and self-doubt

I increasingly attempt to meet 'before the crisis' deadlines and goals. I am unable to 'let go' of work.

"I think my finances will decrease, I won't be able to care for my family. We may have to leave the field. I won't be able to continue in ministry."

Fear, anxiety, shame and self-doubt

I am over/under communicating with partners. I am constantly planning and re-planning. I am spending excessive time consuming news.

If I tell anyone I am struggling my organization will send me home. I better not let anyone know this is difficult for me.

Fear, hopelessness, helplessness, loneliness, isolated

I withdraw from deep, authentic relationships. I pretend everything is fine even when its not. My work productivity is going way down.

The country I live in is really unstable. We may get evacuated and everything I have worked for will be lost.

Fear, overwhelm, guilt, shame

I constantly watch the news and stay on my phone all the time. I am really jumpy whenever there is a noise or knock at the door.

"I am alone and I will not be okay."

Sadness , hopelessness and depressed

I am withdrawing from community and/or using unhealthy coping mechanisms (tv, internet, chocolate, alcohol, games).

Our thoughts are often at the core of our emotions and behavior. What you think, meditate or focus on contributes to your feelings. You may be aware of your emotions first (or a loved one notices behavior by asking "are you ok?") or of your body responding to anxiety (heightened senses, heart rate and sensitivity, sore muscles). Make a choice to recognize the anxious thought pattern and choose to change it. Acknowledge what is out of your control and relinquish that to God. Practice "taking captive every thought" (2 Cor 10:5) . Step 2 below is an example of alternate thought patterns to the anxiety of brought up in Step 1. It may be helpful to talk to someone else to help get to a healthier pattern.

Step 2: Change anxious patterns.

Thoughts:

Deliberately changing your thoughts, like this...

Feelings:

... Can impact feelings, like this...

Behavior:

...Which leads to healthier behaviors, like these:

I will set new expectations for how productive I can be at work and give myself grace for dealing with a 'new normal'.

Hopeful, forgiving, less overwhelmed,

I will set new expectations for work, have good boundaries of my time, do healthy things for my wellbeing.

I will trust God for my finances (He has provided in the past!) and be wise with the resources I have now.

Calm, content, some (manageable) worry, safe, trusting, peaceful

I will develop healthy communiction patterns, encourage others, spend wisely.

I can talk to people I trust, be wise about evaluating my calling, and evaluate if this is still the right place for me. There may be an invitation to have bigger conversations with leaders.

Loved, secure in my relationships, some anxiety about the unknown,

I will be patient, try to ask about others perspectives and look for safe people to talk to and hear from.

I can talk to my leaders and security staff and trust in the training I have received. I can leave whenever I need to. God is the savior, not me.

Calm, hopeful, still anxious for national colleagues, more peaceful

I will communicate with my organization. I will monitor intake of stressful and not always accurate news. I will make Go bags and make sure my evacuation plan is up to date.

I remind myself that I am never alone. God doesn't promise safety but does promise to be with me always.

Satisfied, hopeful, trusting in God, thoughtful

I can reach out to people virtually, connect with in-person friends, colleagues or staff, send out a newsletter, spend time with god.

Luke 12

22 And he said to his disciples, “Therefore I tell you, do not be anxious about your life, what you will eat, nor about your body, what you will put on. 23 For life is more than food, and the body more than clothing. 24 Consider the ravens: they neither sow nor reap, they have neither storehouse nor barn, and yet God feeds them. Of how much more value are you than the birds! 25 And which of you by being anxious can add a single hour to his span of life?[a] 26 If then you are not able to do as small a thing as that, why are you anxious about the rest? 27 Consider the lilies, how they grow: they neither toil nor spin,[b] yet I tell you, even Solomon in all his glory was not arrayed like one of these. 28 But if God so clothes the grass, which is alive in the field today, and tomorrow is thrown into the oven, how much more will he clothe you, O you of little faith! 29 And do not seek what you are to eat and what you are to drink, nor be worried. 30 For all the nations of the world seek after these things, and your Father knows that you need them. 31 Instead, seek his[ kingdom, and these things will be added to you.

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