When Your Thoughts Feed Your Fear: Managing Anxiety

There are times when people experience feelings of anxiety. For instance, doctor visits, starting a new job, starting school, or a new life event. This doesn’t mean that the person suffers from an anxiety disorder. Anxiety disorder goes beyond everyday situations and can cause symptoms lasting days or even weeks. Managing anxiety can be done through learning the skills needed to combat the symptoms of anxiety.

One of the key factors in managing anxiety is being able to identify the triggers as well as the symptoms. Triggers are like the warning signs before watching a video; they are the informative aspect of learning to manage anxiety. Our bodies were not designed to live in a constant state of anxiety. People can experience many health-related issues as a result of excessive worry and stress. God’s Word tells us not to worry and to trust His guidance.

…fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. – Isaiah 41:10, ESV 

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Common Symptoms of Anxiety

Symptoms of anxiety are not the same for everyone. A few of the causes that can affect the person’s triggers and symptoms are thought patterns, experiences with trauma, or previous substance abuse. Here are some of the more common symptoms:

• Trembling
• Hyperventilation
• Heart palpitations
• Feeling nervous
• Sweating
• Increased heart rate
• Feeling helpless
• A sense of impending panic, danger, or doom
• Constant thoughts about triggers

These symptoms are found in most individuals who suffer from anxiety disorders. Learning to identify the symptoms will help with managing anxiety.

How Do Thoughts Affect Anxiety?

When it comes to anxiety, most individuals experience irrational and intrusive thoughts. They are thoughts that are unwanted that pop into the mind uncontrollably. They disrupt the normal thought pattern and can affect how a person reacts socially.

These thoughts are more than likely irrational, meaning they are not based on logic and have no clarity. Individuals typically think that if they have the thought, then it must be true, especially a recurring thought. The only time a thought is true is if an individual takes action on that thought.

Most of the time, the thoughts that have the biggest impact on anxiety are those that are negative and related to something that is already causing the anxiety. Negative thoughts tend to lead people to become fearful.

It is in this negative mindset that a person will begin to experience anxiety symptoms over something untrue, irrational, or unsound. Having a random thought about getting sick from some strange germ is just a thought. However, a person suffering from anxiety can become plagued with symptoms over an irrational fear.

It’s not the thought, but rather the belief in the thought that causes symptoms of anxiety. Just because there is a thought, doesn’t mean it is factual. This is important to remember when it comes to understanding how thoughts can affect anxiety. That is why it’s important to understand that managing anxiety starts with identifying healthy thoughts. Scripture reminds us of the importance of what we think:

Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. – Philippians 4:8, ESV

Tips to Help Change the Thought Pattern

Managing anxiety through changing thought patterns can play a big role in the intensity of the symptoms of anxiety. When the negative thought is controlled, then the instinct to react becomes lessened.

Here are six common tips to help reduce intrusive thoughts:

• Understand they are just thoughts. They have no meaning, nor do they reflect on the individual unless there is action connected to them.
• Attach visual imagery and let it disappear. An example would be to imagine the thought as a leaf floating down a stream and out of sight.
• Keep doing what you were doing. Whatever activity is taking place, do not stop to allow the thought to have more time in the thought process.
• Voice positive ideas. Sometimes singing or quoting Scripture can bring positive thoughts that will reduce anxiety symptoms.
• Don’t get distracted trying to understand them. There is no point in trying to define or understand the negative or intrusive thought. It is just a thought, and the more time spent trying to understand it, the more intense the anxiety.
• Use the 5-4-3-2-1 technique to help refocus the thoughts.
• • Focus on 5 things you can see
  • Focus on 4 things you can touch
  • Focus on 3 things you can hear
  • Focus on 2 things you can smell
  • Focus on 1 thing you can taste

Help for Managing Anxiety

Managing anxiety can be done by using different techniques to change thought patterns. The key is to remember that a thought is just a thought, and it doesn’t have any power to destroy you. It is the action a person takes regarding the thought that causes the destruction. Anxiety feeds on thoughts, and thoughts are by-products of anxiety.

If you or someone you love is struggling with anxiety, contact your local Christian counselor. There are several ways to create a faith-based treatment plan to help with managing anxiety. Call this office to learn more.