Anxiety. There, I said it. This may not seem like a big deal, but for those who experience high anxiety, just the mention of the word may conjure up uncomfortable feelings and emotions. It is estimated that approximately 40 million Americans experience high-anxiety, and these statistics are pre-Covid 19. The World Health Organization (WHO) has estimated in the first year of the Covid-19 pandemic, global prevalence of anxiety and depression has increased by 25%.
Since anxiety is a natural emotion, all humans have the capacity to experience it. However, many people experience problematic anxiety: panic, fear, uneasiness, dry mouth, nausea, shakiness, dizziness, racing heart, shortness of breath, restlessness, inability to stay calm (did I miss any?).
I often lead groups on anxiety. I survey the group members to see how long people have suffered from high anxiety. In a group of eight people, it is not unusual to have an accumulative number of years people have suffered from high anxiety to be in the hundreds. Looking back, I recognize my anxiety becoming problematic around second grade of elementary school.
Mrs. Messenger would have the entire class stand in front of the chalk board on spelling bee day. There was a lot of excitement in the air on spelling bee day. I remember being antsy, rubbing my hands together, and jumping in place. Back then, I was a pretty good speller (spell check has absolutely ruined me), and with any luck, I would be the spelling bee champion! It would play out the same. Every time. Without fail. It would come down to three; me and two other kids. That is when it hit me. I became self-aware. My throat would get tight, my knees would shake (along with my voice), and my ears would become fire engine red. Then dread would befall me; overtaking my sense of security. 'I might win this and if I do, I will be the only one up here…no more blending in…no more anonymity…the center of attention…GULP'.
Mrs. Messenger gave me my next word. You already know what I did. Yup, I threw the competition! I misspelled my word on purpose. “I’m sorry Troy, that is incorrect, please take your seat.” 'Gladly!' was the thought in my head but I acted as if I was bummed-out as I kind of flung my arms and plopped in the safety and obscurity of my desk chair (remember those?). Whew! I could breathe again. The pressure was gone. My security restored. Avoidance was my new friend.
I’m sure you have your own anxiety avoidance story as well. We tend to think avoidance is the answer because it works in the short-term: We avoid the issue, our anxiety decreases. We have trained our brain to tell us this is the answer. However, the real problem, as my repeating spelling bee pattern demonstrates, is when we practice avoidance, our anxiety comes back even worse the next time we are confronted with the issue. Avoidance does not work long-term.
I would like to offer you four things you can do today to help you live through your anxiety and live the life God has for you.
1. Pray peace over your thoughts. I love the way Paul talks about transforming the mind in Romans (12:2) and again in Philippians (4:8). Pray these scriptures and search for other scriptures about focusing your thoughts on Jesus.
2. Breathe. I know you are probably thinking ‘Thanks Troy, but I actually breathe every day, and I still have anxiety.’ Try diaphragmatic breathing. Place one hand on your chest and your other hand below your ribcage. Breathe deep into your belly (through your nose) and release (out of your mouth). Practice this several times throughout the day. Make this a habit.
3. Watch your Stinking Thinking. Identify negative thinking patterns that hook you and trigger your anxiety. Reframe them using the lens of scripture. Look up Philippians 4:6-7 and 4:13 to start with.
4. Stop avoiding. Identify the things you value in your life and move towards them rather than retreating to the false safety and temporary security of your school desk and chair.
Dr. Troy Masengale is a Licensed Professional Counselor at the Christian Counseling Center of Battle Creek.