1 Identify the source of your anxiety.
It is important to determine what is causing your anxiety. Is something in your environment the primary source? Is a possible mishap the origin? Is an impending activity, meeting, or event the cause? You can handle a fear much easier when you are clear about what it is.
2 Determine if your worry is solvable. (Ask God) Philippians 4:6-7
Once you know what your fear is, the next step is to determine if it is something you can deal with, or something that only time (or your imagination) can manage. If your fear is largely imagination or can’t be dealt with now, then make the conscious effort to put it out of your mind. If your worry is something that needs to be dealt with, then take steps to create a course of action.
What can you do to lessen this fear or worry?
Is this a long term or a short term fix?
What can I do to prevent this worry or fear from recurring?
3 Accept uncertainty. (Grounding Thought) Proverbs 3:5-6
It can be tough to stop worrying when you’re never quite sure how a scenario will play out. At this point, it is important to simply accept the ever-present fact of uncertainty. We can’t know how something will go, or what the ending may be; worrying about the unknown is an unnecessary source of fear that can be avoided with the simple acceptance of chance.
4 Consider the use of your worry. (Worrying Won’t Change The Situation) Luke 12-25
You are worried for a reason – anxiety is a fear response to a real or imagined scenario. Problems arise when we begin worrying about things that don’t actually cause us danger. So, think about the purpose of your worry. Is it helpful? If you’re afraid of a legitimately dangerous situation, then your worry is being put to good use. If however, you are anxious without a purpose, then your worry has the best of you.
5 Avoid thinking in terms of “all or nothing.
No matter what situation is about to go down, it’s unlikely that the outcome is completely black or white. Don’t allow yourself to ignore gray areas and over dramatize something. For example, assuming that if you don’t get accepted to a particular college, you’re a total failure and nobody will want you. This type of thinking is common with anxiety, but is also totally irrational.
6 Don’t make it into a catastrophe.
If your fear is of something non-dangerous and possibly even imagined, one of the surefire ways to make it worse is to turn it into a catastrophe. If you’re anxious about flying on a plane, and at the first sign of turbulence turn it into a crash, you are making your anxiety worse. See every situation as it really is, rather than what it could be.
7 Don’t let your emotions control your reasoning. (Be sober minded)1 Peter 5:8
When you’re scared and anxious, it is easy to let emotions get in the way of logic. Your emotions will do just that though, and they will fool you into thinking you are in more danger than you really are. Don’t let your fear convince you are in danger, unless you really are. The same goes with all negative anxiety-based emotions, including stress, guilt, and embarrassment.