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How to Defeat Anxiety

Updated on June 10, 2008

How to Defeat Anxiety


For maximum success, there are at least three major areas of a person's life to be considered. One: the mental application, two, the Christian application, and three, the practical application. But before going in to details, let me give a brief, one line statement that indicates the difference between anxiety, worry and concern since there is a tendency to think all three areas are the same.

When you worry or are anxious about something, it means you just get "ulcers" and can't do anything about it, when you are concerned, you can take some sort of action to do something about it.

First and second, are the mental and Christian application. (For the purpose of this article, the King James Translation of the Bible will be used.) The scripture used is only a partial list of verses that may be applied to dealing with anxiety and is not intended to be exhaustive.

"Don't worry about anything, but in everything, through prayer and petition with thanksgiving, let your requests be made known to God. And the peace of God, which surpasses every thought, will guard your hearts and your minds in Christ Jesus." Philippians 4:6-7 (There is a difference between "prayer and petition." Very briefly, "prayer" is praying for something or someone else, "petition" is praying for your self. It also requires discipline since it is the person who has to delete worry and take the positive approach by praying.)

"Consider the ravens: for they neither sow nor reap; which neither have storehouse nor barn; and God feedeth them: how much more are ye better than the fowls? 25 And which of you with taking thought can add to his stature one cubit? 26 If ye then be not able to do that thing which is least, why take ye thought for the rest? 27 Consider the lilies how they grow: they toil not, they spin not; and yet I say unto you, that Solomon in all his glory was not arrayed like one of these. 28 If then God so clothe the grass, which is to day in the field, and to morrow is cast into the oven; how much more will he clothe you, O ye of little faith? 29 And seek not ye what ye shall eat, or what ye shall drink, neither be ye of doubtful mind. 30 For all these things do the nations of the world seek after: and your Father knoweth that ye have need of these things" Luke 12:24-30

"And be not conformed to this world: but be ye transformed by the renewing of your mind, that ye may prove what is that good, and acceptable, and perfect, will of God."3 Romans 12:2-3 (KJV)

The third application is the practical. 1. Get a legal pad. 2. Make three columns with these headings: "What, specifically, is causing me to worry." List these worries in a numerical order. After listing them, go back on another sheet of paper, put them in the order they will be solved, starting the EASYIET one first. The reason for starting with the easiest one first is so a person can witness the success of solving one of the problems. If you start with the hardest worry and try to be successful, a person may become frustrated and give up on solving any of the worries.

After the worries have been listed in proper order, make a second heading entitled, "What steps can I take to solves this worry?" Again, list the steps a person can take to deal with this worry. It is possible that it will take a multiple of steps to solve a problem. For example: in losing weight, a person may turn to proper nutritional intake, exercise, join up with a group of like minded, take out membership in a gym, etc.

The third heading will be to give a date for completion. When a goal has been reached, write that date down. If it is a matter that will take a period of time to complete, you may want to set minor goals, (or objectives,) that can be measured and note them as they are completed. This way, a person can see the progress being made and this will serve as a means of encouragement. To continue the example of weight loss, a person may want to have a weekly objective of weight loss, and a date to note the pounds loss each week until the final goal has been reached.

If it's a problem that will take a number of steps to complete, a person may want to go into detail and write each step down, and mark it off when completed. (Keeping a journal of progress may be needed.)

Here is an example: for our purposes, let's state a person wants to lose 20lbs. Heading number one will be, "What specifically is cause me to worry?" Under this heading list, need to lose 20 lbs. Heading number 2, "What Steps Can I Take to solve this Worry?" Under this heading, a person could put: 1. "Eat less at each meal; 2. Prepare my plate in the kitchen, and don't have extra food on the table, 3. Eat a good breakfast, a small lunch and a smaller supper, 4. Start an exercise program, (before you start, get a doctor's permission first).

Under the third heading, write down a date of completion. Be realistic! A person who wants to lose weight should not lose more than 2 lbs a week. If they want to lose 20 lbs. they should set a goal of at least 10 weeks or longer.

If a person applies ALL three principles on controlling anxiety, they should be successful. Just remember, all three principles MUST be applied to achieve maximum success.


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