5 Ways You Should Deal with Anxiety as a Christian

This post is about how to deal with anxiety as a Christian.

Written by a previous trauma therapist, a Licensed Master Social Worker, and current PhD Student learning how to bridge the gap between theology and psychology.

Disclaimer: This post uses affiliate links. I may earn a small commission on purchases (at no extra cost to you).

Anxiety is a sensitive topic within the church. Learning how to deal with anxiety as a Christian can be difficult with some church having limited information with many thinking is anxiety a sin. Struggling with anxiety as a Christian can be frustrating. So, today we will look at 5 different evidence-based skills that are shown to help anxiety levels from a biblical worldview.

How to Deal with Anxiety as a Christian?

Anxiety. It’s one of the most common reasons an individual will seek out therapy. It was reported that almost 20% of US adults struggled with anxiety this last year alone. To have 1 out of 5 people you meet struggle with anxiety is a pretty significant shift. That would mean a large portion of the people sitting next to you in church have a good chance they are struggling with anxiety. As a christian I have heard many conversations surrounding anxiety. Some say it is a natural part of life, while others state a true Christian doesn’t struggle with anxiety. Once I became a therapist, it was common to hear that “Christians struggling with anxiety aren’t trusting God.”.

I completely disagree. 

Of course, Christ calls us to be anxious for nothing. In fact there are over 365 verses in scripture talking about anxiety and fear. However, you can be a Christian and struggling with anxiety/ fear, and that doesn’t mean you’re sinning against Christ. 

Is anxiety in the Bible?

When studying the human nervous system we can see the beauty and great power behind our Creator’s mind. Each human being is built with a Parasympathetic Nervous System (responsible for rest and digest) and a Sympathetic Nervous System (responsible for flight or fight). Our Heavenly Father gave us these mechanisms to help us survive this fallen world, and He expected us to use them both. The flight, fight, and freeze response was designed to protect us. Think of it like this. If I walk out of a cave and there is a lion on my right and a rainbow on my left, what would I pay attention to? The lion of course! Our body is preprogrammed to recognize danger and negativity. And although the Designer of the mechanisms is perfect, we live in a very imperfect world.

This means that the perfect Creator’s design can be warped due to the sins of this world. Anxiety, depression, ptsd, bipolar, etc. are NOT a result of not trusting in God enough. In fact, God can use them to bring us closer to Him. Can it cause us to fall in our relationship with the Lord? Absolutely! Anything and everything in this life can. But there is a major difference between worrying about fitting in and struggling with a trauma response. As long as what we are struggling with does not become a barrier to us relying on the Lord it is not a “sin”. 

Many individuals throughout scripture struggled with anxiety and fear. King Daivd, Elijah, Moses, Hannah, Job, Jonah, and Martha all struggled with anxiety and fear. And what can we learn and notice about their struggles? Despite their emotions, they did not let it dictate their walk with the Lord. Even Christ faced genuine fear and distress in the Garden of Gethsemane leading up to His crucifixion. 

How to Overcome Anxiety According to the Bible

Finding healthy ways to cope with overwhelming anxiety can be frustrating, especially since the conversation surrounding anxiety is not often had within the church. However, there have been amazing studies over the years that have explored the benefits of certain coping strategies that Christians are able to utilize. 

How does gardening help with anxiety?

The first place humans originated was in the garden of Eden, so it is no surprise that gardening has phenomenal benefits to one’s anxiety levels. Many studies have shown significant benefits to an individual’s anxiety and stress levels when utilizing hobbies such as gardening. The act of slowing down and pouring one’s heart into watching something beautiful grow and reap beautiful harvests. I would also envision it would be a wonderful place to meditate and take time to reflect with the Lord. 

Does bird sounds help with anxiety?

During my early years of graduate school, I came across the most intriguing article trying to find resources for my impatient clients struggling with anxiety, panic, and paranoia. What I ended up reading shocked me. Something as simple as bird/nature noises reduces cortisol levels, decreasing stress, anxiety, and even paranoia symptoms. We as human beings evolved in nature, so it’s no wonder that our nervous system feels at home and safe to relax when listening to nature noises. It’s probably why we get even more nervous when watching an intense film and everything has gone dead silent. With the progression of technology one can just pull up some nature videos on youtube if in a pinch. However, walking throughout a trail and listening to nature would be another awesome way to cope with anxiety. 

Overcoming anxiety through prayer

One Sunday morning sitting in service I was quite surprised to hear the pastor talking about mental health. I was even more surprised to hear the positive impact prayer has on an individual’s mental well being. Researchers have done numerous studies surrounding the positive impacts of prayer on a person’s mental cognition, empathy, and longevity. How cool is that! This correlates directly to scripture when we see God calling us to utilize prayer to surrender our anxieties and worries to Him (Philippians 4:6-7). 

Worship songs to help with anxiety

Numerous studies show that singing, including worship music, has been shown to significantly reduce anxiety and stress. One study in particular looked at the benefits of singing and music with cancer patients and their mental health. From a Christian perspective, utilizing music, whether through listening to hymns or worship, can provide comfort and a sense of connection to God. This has been shown to decrease cortisol levels and bring a sense of comfort to individuals. 

Gratitude and anxiety cannot coexist in the brain

It is commonly understood throughout the mental health community the significant positive impacts of gratitude on a person’s overall well being. Studies have shown that gratitude decreases anxiety, depression, and stress levels fostering an overall more positive outlook and content within life. What’s even more interesting is when individuals intentionally practice gratitude, it has been shown to slow down amygdala activity within the brain. By counteracting the amygdala’s activity ( which is responsible for being reactive to stress and fear), help with overall emotional regulation. Taking moments during the storm to thank our heavenly father is a beautiful way to combat a racing mind. 

Meditating on scripture for anxiety

Actively incorporating daily scripture meditation through scripture memorization cards (my personal favorite), journaling, or bible studying can be a beneficial way to reduce stress and anxieties levels. A 2001 study showed that frequent meditation on scripture has connections with alleviating symptoms of anxiety by promoting positive thinking, calmness, and connection to a higher power. Focusing the mediation on positive scripture surrounding anxiety, depression, struggles, and the love of Christ can support one’s mental health journey. 

Christian Mental Health Book Recommendations

Try Softer – Aundi Kolber, LPC Description: Written by a licensed professional counselor, this book blends trauma-informed psychology with Christian faith. It teaches readers how to stop “white-knuckling” their way through anxiety and instead learn self-compassion to gently move the nervous system out of chronic survival mode.

Grace for the Afflicted: A Clinical and Biblical Perspective on Mental Illness – Matthew S. Stanford, PhD Description: Written by a neuroscientist and clinical psychologist, this book is highly effective at breaking the stigma of mental health in the church. It explains the biological and psychological roots of anxiety through a deeply compassionate, biblically sound lens.

Running Scared: Fear, Worry, and the God of Rest – Edward T. Welch, PhD Description: Penned by a prominent Christian psychologist and counselor, this book explores the psychological roots of fear and chronic worry. It offers readers practical, counseling-based strategies to untangle their anxieties and replace them with a profound sense of spiritual rest.

Ready to level up your mental health—starting right now? You can unlock our entire library of recommended titles for FREE in the next 60 seconds. Claim your [Free 30-Day Kindle Unlimited Trial] to get instant access to these books and thousands of other wellness resources on any device. (Selection subject to change; check page for current availability.)

Closing Thoughts

The point is anxiety is a normal part of human life. There is no reason to feel shame surrounding it. In fact it was a tool our Heavenly Father created within us to protect ourselves. However, we do not want fear to lead us in life, no that job is for Christ. Life is brutally unfair and this amazing tool God gave us can be compromised, but that doesn’t mean it can’t be redeemed.

We need to be more open about anxiety as a Christian. There are too many of us struggling and feeling as if nobody could possibly understand the terror racing throughout our minds. Even thinking no one could fathom just how uncomfortable we are in our own bodies. This is simply just not true. If we have the courage to open up and more importantly listen to other individuals we will notice that many individuals are struggling with similar concerns and hardships, or have at some point in their life.

Some anxieties are small, while others leave us feeling absolutely terrified. The sins of this world can truly disrupt our nervous system, leaving us traumatized and struggling with some intense symptoms day to day. Of course, healing can be instant. We know nothing is impossible with our Heavenly Father and one day we can notice a switch in our brain that completely changes our perspective. Other times, healing can be a long and grueling journey throughout the desert. Both are a normal experience of life. There are many faith based therapists that want to help us throughout this journey, so you do not have to do this alone. As Christians we need to surround ourselves with other like minded individuals that can guide, teach, and support us during these difficult times.

If you or someone you know is struggling with anxiety as a Christian please reach out to a provider, they want to help! Please also share this blog, as your support helps me keep going. 

Never forget you are so loved and I hope you have the best and most blessed day ever!

Think Like Christ Mental Health

Disclaimer

Educational and Spiritual Support Only: I am not your therapist. The information provided on this blog—including book recommendations, worksheets, biblical insights, coping skills, or any other content on this blog—is for  educational, informational, and spiritual encouragement purposes only. No Professional Relationship Interacting with this content, including leaving comments or sending direct messages, does not create a therapist-client relationship. This blog is not a substitute for professional medical advice, diagnosis, or treatment.

Seek Professional Help: Always seek the advice of your physician or a licensed mental health provider regarding any medical or psychological condition. Never disregard professional advice or delay seeking it because of something you have read here. If you are in a crisis, please contact your local emergency services or a crisis hotline immediately.

Your mental health matters, and there is no shame in seeking help when you need it.

References 

“The Effect of Music Intervention on Anxiety in Cancer Patients: A Systematic Review” (Bradt & Dileo, 2014)

“Spirituality, Religion, and Anxiety: A Review of Literature” (Koenig et al., 2001)

“Gratitude and Well-Being: A Review and Theoretical Integration” (Emmons & McCullough, 2003)

“Mindfulness Meditation and Its Impact on Anxiety: A Meta-Analysis of Clinical Trials” (Hoge et al., 2013)

“Effects of Prayer on Depression and Anxiety: A Meta-Analysis” (Kiecolt-Glaser et al., 2009)

“Frontiers in Psychology” 2016 study by Kini et al.

“The Influence of Nature Sounds on Psychological and Physiological Stress” (Annerstedt & Jönsson, 2011)

“The Benefits of Gardening as a Mental Health Intervention: A Review” (Barton, J., & Pretty, J., 2010)National Institute of Mental Health, “Any Anxiety Disorder,” 2023 — nimh.nih.gov