4 Practical Steps to Calm Anxious Thoughts

Adrian Baney, MA, LPCC-S

What if the nagging sense of dread that haunts your day could actually become a doorway to lasting peace? Anxiety can feel like a storm rolling in out of nowhere, casting shadows over even the simplest parts of life. It can be relentless, gnawing at peace of mind and making everyday tasks seem overwhelming. Yet, in the midst of the chaos, there is hope. Understanding anxiety and how it works is the first step toward reclaiming a sense of calm. There are proven strategies and tools that can help quiet the storm, restore balance, and guide individuals toward lasting peace.

The National Institute of Mental Health estimates that nearly 20% of Americans have experienced an anxiety disorder in the past year, and that 30% will experience an anxiety disorder sometime during their life span. The numbers are even higher for adolescents. There are theories about why anxiety is on the rise, some involving the influence of social media platforms and the increase of screen time for most people, some theories include information on the lack of proper nutrition and other lifestyle habits such as exercise and sleep, and other blame chronic and persistent stress. Although reasons vary for each person, it’s important to be able to identify the symptoms of anxiety, what God has to say about anxiety, and some basic interventions that can help all of us cope well in our fast-paced world.

General Anxiety is characterized by some of the following:

• intrusive worry that feels uncontrollable,
• difficulty controlling he worry,
• irritability,
• restlessness,
• a sense of being on edge,
• worry or racing thoughts that impact sleep and eating habits,
• difficulty with concentration or decision making, and
• muscle tension.

This only encapsulates one kind of anxiety. In addition to generalized anxiety, there are other types of anxiety disorders that are prevalent in our society as well. The National Institute of Mental Health also reports on statistics for those dealing with social anxiety (7%), panic disorder (2.7%), posttraumatic stress disorder (3.6%), and specific phobias (9.1%). Each type of anxiety includes some of the general symptoms above with additional specific symptoms such as panic attacks or extreme fear.

When anxiety is discussed among friends or family, we often describe anxiety symptoms by using words or phrases like:

• I’m so overwhelmed I can’t think,
• I overthink and overanalyze everything,
• I’m spiraling,
• I feel so out of control,
• I can’t handle this, it’s too much,
• I was triggered,
• I’m so stressed out all the time!,
• and many more.

When we are worriers, we tend to make up future situations to worry about that don’t yet exist. We play events and conversations over and over again in our heads. We lay down at night only to be met with life’s long list of to-dos. Despite whether or not a person meets criteria for a certain anxiety disorder, anxiety is a normal experience for many of us on a daily basis. Most of us have at minimal experienced fleeting moments of overwhelming anxiety that impacts us briefly (a day or two), and then we are able to calm down and keep moving forward. Some experience seasons of anxiety during times of significant stress. While others experience a lifelong battle trying to control their worry, fear, or panic.

God is aware of our responsibilities, needs, and emotional burdens. He speaks to our worries often in the Bible, often warning us against elevating man’s opinion of who we are and what we do over God’s commands (Matthew 15:3, Matthew 23:25-28, Mark 7:6-9). There are countless Bible accounts that reiterate phrases like “do not fear,” “be strong and courageous,” “don’t let your hearts be troubled” (Deuteronomy 31, Joshua 1, Psalm 118:6, Luke 12, Hebrews 13, 1 Peter 3, 1 John 4, John 14). There are also many accounts of God encouraging us and reminding us that we can experience both peace and comfort (1 Peter 5:7, John 14:27, John 16:33).

So, given our experience in a chaotic and sinful world, and given what God tells us, how can we learn to manage and cope with anxiety well? Although medication can be a helpful assistive option when anxiety is genetically driven and/or we have severe/chronic stress and just feel stuck, there are also other things we can do to help reduce the intensity and frequency of our worried thoughts and overwhelming emotions:

1. Prioritize sleep and nutrition

Get seven to nine hours of sleep every night and nutrition (add fruits, vegetables, whole grains and other whole foods, and cut out processed foods). Both of these lifestyle choices have a profound impact on our physical health and our emotional well-being. You might also want to cut or reduce caffeine. The effects of caffeine mimic the physical symptoms of anxiety.

2. Reduce the noise in your life and rest

Some of our anxiety is amplified by being too busy, overly scheduled, having constant noise in our lives. This includes a full schedule, constant filling of space with tv / radio / social media, and more. Anxiety and overstimulation are close friends. If you feel anxious and can’t identify a specific reason at times, it may simply be that you are overstimulated and that you need quiet and rest. You can ride in the car without sound. When a space clears in your calendar don’t fill it. Schedule down time and make it a priority. Learn to say no.

3. Challenge your thoughts and don’t let them run wild

When we are anxious, we predict worst-case scenarios. We make assumptions about what others must be thinking and assume we are right and that they’re true. We treat our feelings as if they always tell the truth instead of interpreting them as indicators of something important. When an anxious thought takes over, challenge it by asking questions like:

• Is there something else that may be happening here?
• Is it possible that I am overreacting / overthinking this?
• In a year from now, is this something that will be important to me?
• How much time / effort / energy is this problem really worth?
• What can / can’t I control in this situation?
• What can I do right now to take care of myself and move forward well?

Hold yourself accountable to your self-talk the way you might hold a friend accountable to their words.

4. Stop ruminating

Rumination is when we think on something over and over again. Some use the word meditate. We can meditate or ruminate on problems, fears, or struggles. Or we can meditate or ruminate on truth, encouragement, accomplishments, what and who we are grateful for, and positive aspects about our day. There is a reason why the Apostle Paul tells the Philippians to think on things that are good, true, right, pure, lovely, admirable, and praiseworthy. Paul knew that we all struggle with our ruminations and how much those ruminations impact our choices. The trick to stopping unhelpful and negative rumination is to either replace them with helpful meditations as Paul suggested (including Scripture and prayer) or to re-engage our brain with something else so that there is no room for negative rumination. Have a conversation. Read a book. Check / respond to email. Write a card / letter. Plan your menu. Write out your grocery list. Stay out of rumination space (like a bubble bath). That’s not an option!

In today’s fast-paced and often overwhelming world, anxiety can easily take root in our minds and hearts. However, by prioritizing sleep and nutrition, reducing the noise in our lives, challenging our anxious thoughts, and stopping unhelpful rumination, we can begin to take control of our anxiety and find lasting peace. While the journey may not always be easy, it is possible to experience relief and balance with intentional steps. Remember, God’s words of encouragement and the tools He provides are always within reach. Peace is not a distant hope—it’s a promise we can begin to experience today.

Which of the four steps seems most helpful to you? Text your answer to 833-515-7078.

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Adrian Baney has worked in the field of mental health for over 20 years. Her undergraduate work was completed at Mount Vernon Nazarene University where she received a Bachelor of Arts in psychology, minoring in both business and sociology. She completed a Master of Arts in Clinical Counseling from Ashland Theological Seminary. Her professional experience includes working with court-ordered patients, foster children, threat assessment, college mental health, intensive in-home treatment, supervision, and as training instructor. She is currently serving in private practice. Outside of work, she enjoys reading (fantasy, sci-fi, rom-com), being outdoors, walking, and adventuring.