There is so much going on in our world today. It can feel overwhelming at times. And it can even be downright scary! Jesus told us that there would be wars and rumors of wars, that nations would rise against each other, and that there would be famines, earthquakes, and persecutions (Matt. 24:6-13). But He also told us not to be alarmed, and to stand firm until the end. How in the world do you do that?
Friend, the only way you and I can be at peace and have courage is by keeping our eyes on Jesus. I know for me, it’s so easy to let my focus get off track. I get worried about the virus or about war or about new laws and restrictions–none of which I have any control over. Life doesn’t seem to notice that I am already experiencing grief and that I do not feel I have the capacity to handle anything else. And when my focus is on all of the things “out there”, I find my anxiety goes up. However, when I can go to God in prayer, quiet my mind, tell Him all of the things I am worried about, He hears me. And not only does He hear me, He meets me right where I am!
I experience peace that doesn’t make sense (Phil. 4:7).
So, what can you do in the midst of uncertain times that happen in parallel to grief?
PAUSE
Pause. Yes, literally, stop and pause. Don’t allow your thoughts to continue to spiral. Did you know that every time you have a thought that chemicals are released in your brain? Depending on the types of thoughts you have depends on the chemicals that are released. So, when you have a negative thought, the stress hormone, cortisol, is released; and too much of it can affect your brain chemistry. The more negative thoughts we have, the more our brains tend to remain in a state of fear. And the more you think negative thoughts, the more you think negative thoughts. You see, most of the thoughts you will have today are many of the same thoughts you had yesterday. The more you think something, the more easily accessible it becomes, making it an automatic thought. And it not only affects your brain, but it affects your physical health as well.
BREATHE
Yes, breathe. God has designed your body to do some amazing things, like using your breath to bring calm to your body. One way to do this is to sit comfortably in a quiet place. Do some shoulder rolls – you know how good those feel! Tilt your neck from side to side. Begin by breathing in and out slowly like you are trying to intentionally calm yourself (because you are). Then breathe in through the nose to the count of four. Hold the breath for a count of seven. Exhale the breath through the mouth with pursed lips like you are blowing through a straw. Take about 5 minutes to repeat this and you will most likely begin to experience a calmer feeling.
PRAY
Praise God we were never designed to do this life alone! Invite the presence and power of God into your life at the present moment. Tell God all of the things that you are worried about. He knows how easily you become afraid – He gave us 365 “fear nots” in the Bible (you can Google it) so that we could have one for each and every day of the year! After you have poured out your heart, get quiet and listen. Our relationship with God is just that – a relationship. Relationships require talking AND listening. What do you notice that God is saying to you? Write it down. Think about it. Remember, God will never tell you anything that goes against Scripture.
WRITE
Personally, I have found it helpful to write out the story I am telling myself about my fears. Then I ask myself if there is another way of looking at it, and I write an alternative story. For example, if I tell myself that the world is not safe, it’s too scary, I can begin down a tragic path of never leaving my home and become depressed. Or perhaps, I could tell myself that the world can be a scary place, but it is also where I experience the most joy with others. So, while the world can be scary, I do not need to fear because I know that my life is held in the hands of God. Even though I don’t have control, I know God does!
I also like to write out Scripture on 4×6 cards. I choose verses like Phil. 4:6-8 where God tells me what to think about to have peace. I keep one in my bedroom and one in my car and read it daily until I notice the fear subside. I still have Psalm 91 in my nightstand from over two decades ago! (I haven’t had to use them for years, but they are there should I need them!)
TALK
One thing that is not debatable is that we are created to need one another. So, talk it out with a trusted and safe friend. Simply having another human present can calm your body. That’s why I prefer to talk about serious things face-to-face if at all possible. There is nothing like sharing the heavy things within your heart and having someone reach over and give you a hug or take your hand and give it a squeeze to let you know that you are not alone. But if you can’t do it in person, the next best thing is to use something like FaceTime or Zoom. But whatever you do, don’t keep it all inside of you!
MOVE
Emotions need movement. Get outside and go for a walk. You will get the benefit of the cardiovascular activity and the benefit of natural vitamin D that is so important for emotional health and wellbeing. When you move your body, you literally get all of those chemicals that have been released, active. This helps you to move from one emotional state to another.
REST
After you have done all of these things, rest in the promises of God. He says He will watch over you (Psalm 121). He says He knows your comings and your goings (Psalm 121). He knows your thoughts (Psalm 139:2). He knows every single strand of hair on your head (Luke 12:6-8) – more than you know about yourself. And yes, I understand that sometimes, we simply can’t rest. I find this is a sign that I need to seek out professional help – not as a sign of weakness, but as an act of self-care, courage, and good stewardship!
MOVING FORWARD
As we move forward in life, remember Jesus said that in this world we will have trouble, but that He has overcome all of it! With His Spirit in us, we are overcomers too! And knowing that we don’t have to depend only upon ourselves, helps us to abide and rest in Him. Move forward in faith as you step over fear!
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