OVERCOMING ANXIETY
by Gary R. Collins

For several years one of my daughters had the following slogan pinned to the door of her room:

The Only Difference Between
This Place and the Titanic
Is They Had a Band Playing.

If you ever get anxious and feel as if you're about to hit an iceberg, take heart in the fact that you are not alone. Anxiety is part of living. Sometimes a little anxiety can alert us to potential dangers and help us cope better with life.

But anxiety can be devastating and can bring our lives to a complete halt. Anxiety is an unpleasant feeling of apprehension, agitation, and uncertainty that appears when we feel threatened, in danger, or out of control. When we are afraid of something, we know what it is. When we are anxious, however, we often don't know why. We sense that something is wrong or about to go wrong, but we don't even know what it is.

WHAT DOES ANXIETY LOOK LIKE?
Like all emotions, anxiety has both physical and psychological features. Physical reactions include muscle tension, fatigue, increased heart rate, perspiration, higher blood pressure, changes in breathing rate, decreased appetite, and sometimes dry mouth and diarrhea. If anxiety persists, these symptoms can get worse and lead to more severe illnesses.

Psychological characteristics of anxiety include worry, feelings of helplessness, decreased attention span, and a constant need of reassurance. Anxious people often are "on the alert" and very sensitive to any stimulation or situation that could be dangerous or threatening. Some times there is insecurity, reluctance to try anything new, and even a fear of leaving home or going to work.

Psychologists like to distinguish between anxiety as a state and anxiety as a trait. A state of anxiety is temporary, common and usually the response to some perceived threat. Trait anxiety is a more permanent personality characteristic that leads to a continually anxious lifestyle. Such people seem to worry all the time and always expect the worst.

WHY DO WE GET ANXIOUS
Anxiety is common, so there can be many causes. Sometimes you can pinpoint the cause(s) by asking yourself the following questions:

1. What was happening in my life before the anxiety began?
2. When did I first notice the anxiety?
3. Is there any sinful behavior or sinful thinking in my life that might be related to my anxiety?
4. Sometimes anxiety comes from the places where we live, work, or worship. Is there anything about my neighborhood, home, work, school, church, or some other place where circumstances or people might be making me feel threaten, worried or tense?
5. When does my anxiety go away? (This will enable you to determine if the anxiety is temporary or more persistent.)
6. Do I ever experience intense panic for no apparent reason?
7. How do others respond to my anxiety?
8. Am I getting exercise, rest, and a balanced diet (without too much caffeine)?

WHAT'S NORMAL?
There is nothing wrong with being anxious on occasion. Anxiety in reaction to sickness, death, new situations, financial problems, guilt, or feelings of inadequacy are all considered normal as long as they don't interfere with your daily activities. You need to discuss this with a caring friend or counselor if your apprehension appears for no apparent reason or is far more intense than the situation justifies. For example, it isn't natural for a student to panic in the face of a minor exam.

WHAT CAN YOU DO ABOUT IT?
First, you can try to understand what is making you anxious. Often a friend can help you uncover the cause of your anxiety. When you know the cause, it is easier to take action.

Second, you can try to withdraw from tension-producing situations, at least temporarily. Even brief periods in calm, quiet environments can help you slow down and think more clearly. That's one reason counselors like to work in places that are peaceful.

Next, you can look for emotional support. Are there people who help you relax and feel less anxious? Does your church provide such an environment? Often the presence and encouragement of supportive people can give you a broader perspective on anxiety-producing situations and can provide a buffer against stress.

Fourth, you can try to find somebody to talk to about your anxiety and discuss the situation in which it first arose. Maybe you can find ways to make changes in your life that decrease anxiety.

Fifth, you can try to relax physically. You can take deep breaths when you get anxious, sit quietly, and try to think about a situation where anxiety is minimal. When the body relaxes the mind is often able to think more clearly about problem solving, stress management, and new ways to cope with anxiety producing situations.

Next, you need to learn to think ahead. If there are stressful situations coming up-like surgery or an important job interview—you can gather facts about what you will encounter and think about ways to deal with the anxiety before it comes.

Then you can try a little self talk. Self-condemnation or expecting the worst can become habits. Mulling over the positive and optimistic ideas is healthier than constantly barraging your self with negative messages. Attitudes often determine the extent of one's anxiety, but attitudes can be changes.

Most important, you must never forget the significance of your faith. Since the Lord is always near, there is reason to be thankful (Philippians 4:6-7). God instructs his children to present their requests (including requests about anxiety-producing situations) to him in prayer and petition. Then he promises to calm us so we know "the peace of God, which transcends all understanding." An active prayer life, regular meditation on the scriptures, service to others, and consistent involvement with fellow believers increase realistic thinking and decrease anxiety. The scriptures do not promise an anxiety-free life, but they teach that much anxiety can be banished by how we think.

If anxiety persists, see your counselor. You might also want to see your doctor because anxiety can be related to chemical imbalances such as hypoglycemia (low blood sugar), hypothyroidism, or anemia. An unbalanced diet, lack of exercise, or too much coffee can make the problem worse. Also, if anxiety persists, consider asking your doctor about anti-anxiety (tranquilizer) medications. Anti-anxiety drugs can have some side effects, but they can help you cope with Titanic-sized anxieties and find greater peace and calmness.

1997. Christian Counseling Connection. Used by Permission.

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