Dealing with Anxiety - part 3

In a cognitive approach to anxiety step one is becoming aware of our automatic thoughts. When you feel anxiety starting ask yourself, “Why am I feeling this way?” It is normal to try to blame some circumstance. Stop yourself and ask, “What did I think about that situation that made me anxious? “ If you can’t remember, then ask, “”What do kind of thought about this situation would have made me anxious? What do I think I thought?” Remembering the exact thought is not essential, getting the flavor of it is what counts.

It can be helpful to write out the anxiety producing thought. Then score yourself on how strongly you believe right then on a scale of 0(not at all) to 10 (completely believe it). Also score your anxiety on a similar scale or 0 (perfect calmness) to 10 (ready to run down the street screaming and pulling your hair out).

Step two is to ruthlessly analyze the anxiety producing thought. Remember the best lie is the lie that has a shred of truth in it. Your anxiety is probably produced by thinking that has truth and exaggeration mixed. Don’t be side tracked by the shred of truth! Grab the thought like a pit-bull and shake it until you find the lies, half-truths, and exaggerations in the anxiety producing thought.

Step three is to replace the lie with the truth. Here is where the maturing believer has an advantage. Pollyanna, feel good, positive thinking will not work in the long run. Our hearts have a lie detector and they will reject the phony. If we try to sell ourselves on a false piece of fluff it may help briefly, but it won’t last. But we can choose to reject the lie of exaggerated negativism and find the positive truth in most circumstances.

Keep in mind that you have been programmed to believe that false or half true belief. It will feel right and true. The real truth may feel “wrong” at first. You will have to stay at it and keep thinking the truth. Speaking it out loud at appropriate times can be helpful.

Applying appropriate Scripture to our lives can be a very powerful part of this. Find a Scripture that properly interpreted applies to your anxiety producing thought. i.e. Anxiety Producing Thought = “I must be in complete control of my world or it will fall apart.” Counter truth = “(Christ) upholds the universe by the word of his power” (Hebrews 1:3), or “And we know that in all things God works for the good of those who love him, who have been called according to his purpose (Romans 8:28 NIV).” So, if God is at work in everything, I don’t have to be control of everything.

Paul seems to be recommending something like this in Philippians 4:8,9 “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things. (ESV)”

After you have done some “truth therapy” sit down again and score yourself. How much do you believe your anxiety producing thought now on that same 0 – 10 scale? How strong is your anxiety now on that scale? Most times, these numbers will be down.

The same kind of work can be done with those underlaying intermediate and core beliefs. But they are more resistant to change and will take more time, work and prayer.