Anxiety can be debilitating, but that’s not the end of the story. God designed us so that our brains can be rewired. We can learn to handle anxiety and even overcome it. In this three-day devotional plan, Ben Bennett provides practical advice for people to cope with anxiety and fear.
Ben Bennett and Resolution Movement
Day 1
Scripture: Matthew 6:25-34
Three Steps
What is anxiety? Anxiety is characterized by fear, worry, or unease. Sometimes, it can be purely associated with our thoughts—thoughts like, “I wonder what that person is thinking about me,” or “How am I going to do on that task tomorrow?” or “Does that person actually like me?” At other times, anxiety can show up in a physical feeling—our stomach turning, the tension in our shoulders, a tingling feeling.
Regardless of how anxiety shows up, it’s nothing new. Jesus spoke about worry and anxiety a couple of thousand years ago. He did not just tell people not to worry but provided an answer to their anxiety, reminding them that God would provide for them and that they could trust Him.
Many people experience anxiety. Know this: You are not alone. Things can get better. You can learn to handle it and even overcome it. After wrestling with anxiety for over a decade, I have found a lot of relief and freedom from anxiety with these three steps:
1. Identify why you are anxious. Anxiety is your brain and body signaling that something is threatening your well-being. Maybe you fear rejection or failure or are wondering how a situation is going to play out. We must identify what is triggering our anxiety before we can figure out how to move towards a resolution.
2. Redirect your thinking to the present. Tomorrow’s problems are not yours to solve today. God wants to journey with you day by day. Do not let your mind wander and catastrophize, thinking about all the worst-case scenarios. Be present with your thoughts today. When future worries come up, observe them and then gently redirect your thinking to be present where you are.
3. Breathe deeply and slowly. When we become anxious, our body and mind are in a fight-or-flight state. God created us as deeply integrated human beings who are spiritual, emotional, physical, and relational. We can calm our body and brain by taking deep breaths, in through the nose and out through the mouth. In doing that over and over again for several minutes, slowly and deeply, we can find relief from anxiety and even healing.
God, when I feel anxious, help me to trust in You and to take the steps I can to calm myself.
Day 2
Scriptures: Romans 12:2, Colossians 3:2, Philippians 4:6-9
Divine Design
Anxiety is ultimately about trying to protect ourselves from the things that we think are threatening our well-being. Ask yourself, what seems to be threatening your well-being? Specifically, what triggers anxiety? Think about that for a moment. Is it the amount of work you have to do, a situation with a friend, or wondering what others think of you? Ultimately, anxiety isn’t your problem—it’s your solution to try to find safety, avoid rejection or failure, to protect yourself.
Our brains are wired to help us survive and to protect us. Fear and anxiety are ways our brains seek to spare us from heartbreak or tragedy, or loss. We are created to experience safety. If we’re not experiencing safety, our brains will keep reacting, bringing on anxiety to motivate us to find a solution repeatedly. This leads to fixed neural pathways in our brains reacting to life.
But that’s not the end of the story; there is great news. Just like God designed our physical bodies to heal when we get a scrape, He designed our souls and our minds to heal as well. The brain can be rewired, and anxiety can be overcome.
In recent decades, neuroscientists discovered something they call neuroplasticity. It means that your brain is like plastic; neuroplasticity refers to the brain’s ability to change and rewire itself. Our brains aren’t fixed. Our reactions, behaviors, and struggles aren’t forever unchangeable.
That’s one reason the Bible says in Romans 12:2 to “…be transformed by the renewing of your mind”. In the same way that repeated decisions lead to fixed neurological pathways, when we choose new responses, calm our minds and bodies and take steps to heal, we can create new pathways. We do not have to stay stuck dwelling on our worries. We can present our concerns to God and occupy our mind with truth. Over time, we can experience peace instead of anxiety.
God, please work within me to renew and transform my mind.
Day 3
Scriptures: John 14:27, Jeremiah 29:11, 1 Peter 5:7
Trade Anxiety for Peace
When anxiety strikes, take some deep breaths. Ask yourself, “What am I trying to protect myself from?” Then, talk to God and remind yourself of what is true.
Jesus wants to offer you something better. He wants you to trade your anxiety for peace. He wants you to experience His love, protection, and provision. The peace Jesus intends for us is not just the peace we may experience from having a day off, a less stressful week, or even an extended vacation. It is real peace, no matter what our circumstances may be. It is a peace that cannot be taken away, and that does not change from day to day.
It is so easy to get caught in the grip of busyness and anxiety, to have a mind consumed with so many problems. I tend to constantly think about all of my upcoming challenges—those coming today, tomorrow, and even into next week. It can be so overwhelming, robbing me of peace and consuming my thoughts and my energy. If you are anything like me, you need real, lasting peace. That’s why I love the words of Jesus.
Jesus promised peace that no one else could give. The world can offer you material things: money, clothes, a house, a new car. These are all things that can give you a temporary sense of peace and fulfillment, but that is not the kind of peace Jesus gives. His peace is something that does not change. It can’t be taken away. It is not circumstantial. It’s not just a one-time event. Rather than just a feeling, it is a steadfast belief that everything will be alright. Even if tragedy or suffering comes, Jesus defeated the powers of evil, and He is God. He rules and reigns over this world. This life is not all that there is. We can experience lasting peace, knowing that He gives us His peace, He is with us, and one day He will return, and there will be no more hurt or pain for those who know Him.
Jesus, thank You for Your promise of peace. Help me to trust in You.