5 Biblical Steps to Overcoming Worry and Anxiety

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If everyone worries, does that make it okay? It seems like worry and anxiety have been woven into the fabric of our society, right up there with patriotism and hot dogs. Some mothers consider worry a spiritual gift, taking pride in fretting over their children, trying to control as much as possible.

But control is an illusion, which leads to worry. We worry about things we cannot control, and the amount of things outside of our control is overwhelming. You can’t control the other drivers out there so you worry every time you hit the road. You can’t control your child’s actions so you worry about them every Friday night. You can’t control the economy so you worry every time the next hint of layoffs comes floating through the office.

Anxiety creeps in when we don’t get what we think we deserve. We had a bad childhood, our first spouse betrayed us, we got passed over for that promotion that we feel like we rightfully deserved. When injustice is done to us (and it’s done far too often), anxiety can settle on us like an oppressive blanket, choking out the joy and happiness that God wants us to experience.

Although worry and anxiety are nearly everywhere, they are entirely overcomable. In the first century letter written to Christians, Paul had numerous reasons to worry: imprisonment and impending death, the near death of his close friend Epaphroditus, and church leadership beginning to bicker and fight. But instead Paul wrote the book of Philippians as one of the greatest testaments to a life of joy. In Philippians 4, he gives us five biblical steps to overcome worry and anxiety:

Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus. Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things. Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you. Philippians 4:4-9

Choose to be joyful.

This comes from verse 4 where Paul writes “Rejoice in the Lord always. I will say it again: Rejoice!” Where does Paul have the audacity to command Christians to be joyful? It sounds like the parent turning around to scold unhappy children in the back of the car, “You’re going to be happy, whether you want to or not!”

Paul can command Christians to be joyful because he knows something about how God created us that most of us have forgotten. For many of us, we’re a slave to our physical bodies. If we have a craving, we feed it. We don’t feel like we can help it. For many of us, we’re a slave to our emotions. If we’re having a bad day, then everyone is having a bad day. For many of us, we’re a slave to our minds. If our mind tells us we’re no good, we believe it.

Paul knows the ancient truth that the deepest part of us, the strongest part of us (whether we realize it or not) is our will. We can choose. You can choose joy. You can choose to not give into worry. You can’t control the circumstances, but you can control how you react. When you choose to be joyful, you’re putting your inner life back in its proper order and taking control back from worry. Worry is a reaction to forces outside of your control. The deception is that you’ll worry until you can control everything. The truth is you’ll never be able to control every circumstance. All you can do is control your reaction to those circumstances. You can choose worry, or you can choose joy. So choose joy!

Learn to accept less than you might think you’re due.

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This comes from Philippians 4:5, “Let your gentleness be evident to all. The Lord is near.” The word for “gentleness" in the original Greek language is unique in that it’s almost impossible to translate with a single word. It could be translated as “humble graciousness” or “sweet reasonableness". There’s an element of contentment in it. This word is contrasted with the word for righteousness, meaning that what’s right or fair or just is done.

Here’s what that all means: in life, you’re going to be done wrong. You’re not going to get what you feel you deserve. People are going to lie to you, cheat you, abuse you. Maybe you’ve got issues from your childhood and parents not acting like loving parents. Again, there’s two ways you can respond: righteousness, "they need to get what they deserve! I need to get what I deserve!” The problem is, you can’t go back and change your past, and in some ways you can’t change your present, leading to situations or circumstances outside of your control, which results worry or anxiety. The other way to respond is with gentleness.

This word “gentleness” is used five times in the New Testament, four times with leaders and leadership, once with wisdom. Gentleness is a sign of maturity. People worry or are anxious when they fear they won’t get what they deserve. Gentleness understands that life isn’t fair, and that’s okay. It takes maturity to make an active choice to be happy. It takes a close sense of God and a strong view of eternity. When you learn to accept less than you might think you’re due, there’s a contentment and peace that replaces the worry and anxiety that is eating away at your soul.

The truth is, you’re never going to get your childhood back. If you’re remarried you’re never going to get your first marriage back. You may never get that promotion you’ve always wanted. Gentleness is learning to accept less than what you might think you’re due. It is hard work, but this maturity leads to peace.

Utilize strategic thanksgiving.

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This comes from Philippians 4:6, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” When we come to God in prayer, if we come with a spirit of anxiety, we’re going to bring our list of complaints to Him, tell Him what He needs to do, and then be done. Or if we only focus on what’s going wrong, we can even begin to falsely delude ourselves into thinking that somehow God can’t fix what’s going on in our lives.

The answer to both of those issues is strategic thanksgiving. When you pray, make sure to spend time intentionally thanking God for what’s He’s already done in your life. Thank Him for your health, thank Him for His specific blessings in your life, thank Him for all the times He’s taken care of you in the past. This isn’t to remind God of what He’s done; this is to remind you. When you remind yourself through strategic thanksgiving that God is in control, that He’s a good God and that He’s working everything out, the peace of God which transcends all understanding will begin to settle over your heart and mind (Philippians 4:7).

Put a filter on your mind.

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Paul continues in Philippians 4:8, “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” Why is it important to filter what you put over your mind, that you control what you think about? Because your mind is the primary battleground you’ll fight on in your life. If the enemy wins the battle for your mind, he wins. So, put a filter on your mind. If you’re a recovering alcoholic, and you know you struggle with it, does it make any sense to keep your job as a bartender? What about going out with your friends on Friday nights, even if you’re the designated driver? What about having alcohol in your home even if you promise never to touch it? You need to protect yourself!

In the same way, you need to put a filter on your mind and protect yourself from what’s causing you worry and anxiety. For some of you, it’s the news and media you watch. It’s driving your worry and anxiety. Turn it off! For some of you, it’s social media. Take a break! On the positive, put things into your mind that are going to build you up, encourage you and speak truth into your soul.

Live Biblically.

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Paul finishes by writing, “Whatever you have learned or received or heard from me, or seen in me—put it into practice. And the God of peace will be with you.” It’s not just enough to try and think good thoughts, although that’s where you start. Good thoughts need to lead to good actions. If you’re doing things you shouldn’t be doing: bad habits, secret relationships, something illegal or something that could get you fired, guess what you’re constantly doing? You’re worrying about getting caught! Your bad choices are leading to anxiety.

You’ll be amazed at how little you have to worry about when you live the right way, when you live biblically. Many of us are worried or anxious simply because of the consequences of bad decisions we’ve made in our lives. When you live right, you’ll be amazed at how worry and anxiety disappear. So, make something right in your life and watch your anxiety begin to disappear.