Dealing with anxiety, like anything else, is a process. There is no quick fix. No magic pill.
BUT . . . you can attack the source of the problem when you begin to hear, challenge, and replace the thoughts in your mind.
1) HEAR: When you feel anxious, go back through what you have just been thinking of and try to remember the dialog that was going on in your head. Maybe it wasn’t the primary thought, but keep scrolling back through all the little random thoughts, the little comments you made to yourself and see if you can find the problem thought. I’ve never not been able to find a thought that has contributed to my anxiety when I look for it.
2) CHALLENGE: Chances are that thought is a lie or is something that cannot be known or controlled. Challenge it. Is it true? Is it biblical? Is it what God would say about the situation or person?
3) REPLACE: Don’t just identify the thought and challenge it but replace it with a truthful thought that you can hang on to every time you experience the anxiety causing thought again. I would also challenge you to begin saying Scripture verses out loud every day that will begin renewing your mind and causing the anxious thoughts to actually happen less and less. The list below is a great list to say out loud every day. You can fit it in your schedule. It takes me about 4 minutes to say out loud. Reducing anxiety is certainly worth carving out 4 minutes in your day!
Isaiah 41:10 So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.
Isaiah 41:13 For I am the LORD, your God, who takes hold of your right hand and says to you, “Do not fear; I will help you.”
Isaiah 43:1-4 Fear not, for I have redeemed you; I have summoned you by name; you are mine. When you pass through the waters, I will be with you; and when you pass through the rivers, they will not sweep over you. When you walk through the fire, you will not be burned; the flames will not set you ablaze. For I am the LORD, your God, the Holy One of Israel, your Saviour….Since you are precious and honored in my sight, and because I love you.
Joshua 1:5-7,9 As I was with Moses, so I will be with you; I will never leave you nor forsake you. Be strong and courageous. Be strong and very courageous. Have I not commanded you? Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go.
Psalm 107:13-16 Then they cried to the Lord in their trouble, and He saved them from their distress. He brought them out of darkness and deepest gloom and broke away their chains. Let them give thanks to the Lord for His unfailing love and His wonderful deeds for men, for He breaks down gates of bronze and cuts through bars of iron.
Philippians 4:6-7 Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.
Psalm 91: 1-2, 4-6 He who dwells in the shelter of the Most High will rest in the shadow of the Almighty. I will say of the LORD, “He is my refuge and my fortress, my God, in whom I trust.” He will cover you with His feathers, and under His wings you will find refuge; His faithfulness will be your shield and rampart. You will not fear the terror of night, nor the arrow that flies by day, nor the pestilence that stalks in the darkness, nor the plague that destroys at midday. If you make the Most High your dwelling–even the LORD, Who is my refuge–then no harm will befall you, no disaster will come near your tent.
Psalm 91: 14-16 Because he loves me, says the LORD, I will rescue him; I will protect him, for he acknowledges my name. He will call upon me, and I will answer him; I will be with him in trouble, I will deliver him and honor him. With long life will I satisfy him and show him my salvation.
Isaiah 54:10 “Though the mountains be shaken and the hills be removed, yet my unfailing love for you will not be shaken nor my covenant of peace be removed,” says the LORD, who has compassion on you.
2 Timothy 1:7 For God has not given us a spirit of fear; but of power, and of love, and of a sound mind.
Proverbs 1:33 But whoso listens to me shall dwell safely, and shall be quiet from fear of evil.
1 Peter 5:7 Cast all you anxiety on Him because He cares for you.
Isaiah 26:3 Thou wilt keep him in perfect peace, whose mind is stayed on thee; because he trusteth in thee. (KJV)
Romans 8:6b The mind controlled by the Spirit is life and peace.
John 14:27 Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.
Isaiah 59:19 When the enemy comes in like a flood, the Spirit of the LORD shall lift up a standard against Him.
Ephesians 2:14 For He (Christ Jesus) is our peace.
Isaiah 51:12-15 I, even I, am He who comforts you. Who are you that you fear mortal men, the sons of men, who are but grass, that you forget the LORD your Maker, who stretched out the heavens and laid the foundations of the earth, that you live in constant terror every day because of the wrath of the oppressor, who is bent on destruction? For I am the LORD your God….
Zephaniah 3:17 The LORD your God is with you, He is mighty to save. He will take great delight in you, He will quiet you with His love, He will rejoice over you with singing.
Ephesians 6:10-11 Finally, be strong in the Lord and in His mighty power. Put on the full armor of God so that you can take your stand against the devil’s schemes.
Proverbs 2:7-8 He holds victory in store for the upright, He is a shield to those whose walk is blameless, for He guards the course of the just and protects the way of His faithful ones.
Hebrews 13:5-6 God has said, “Never will I leave you. Never will I forsake you.” So we say with confidence, “The Lord is my helper; I will not be afraid.”
2 Peter 1:3-4 His divine power has given us everything we need for life and godliness through our knowledge of Him who called us by His own glory and goodness. Through these He has given us His very great and precious promises….
Isaiah 30:18 Yet the LORD longs to be gracious to you; He rises to show you compassion. For the LORD is a God of justice. Blessed are all who wait for Him.
Psalm 34:4: “I prayed to the LORD, and he answered me, freeing me from all my fears.