What You Should Know About Chronic Anxiety

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Worry, anxiety, and fear are hallmarks of chronic anxiety. People with chronic anxiety feel stuck in the fight or flight response (or the freeze response). They become overwhelmed and anxious disproportionately to the situation. This fear can lead to panic attacks and other conditions.

Do you have chronic anxiety? Professional treatment is available.

What is chronic anxiety?

Chronic anxiety is fear-based worry that surfaces even without a conscious trigger. It is anxiety that runs under the surface. When anxiety is not treated, it can lead to physical, emotional, and mental issues. Generalized Anxiety Disorder (GAD) is a mental condition that addresses chronic anxiety. If you feel that you cannot relax, always feel “on edge,” or have constant muscle tension, you may have chronic anxiety.

According to the World Health Organization (WHO), as many as 301 million people suffer from an anxiety disorder (2019). Forbes estimates this number to have risen to over 314 million people in 2023.

If you suspect that you have chronic anxiety, you are not alone. However, anxiety disorders are manageable.

What is the difference between chronic anxiety and panic attacks?

Chronic anxiety is the underlying tension you may feel even when you are not around a trigger. Your thoughts might race about your worries and fears. The anxiety may keep you awake at night.

A panic attack comes on suddenly. An episode can happen during a stressful event or at the thought of one. At times, you may experience a panic attack without any warning and no conscious thoughts about a trigger.

Symptoms of a panic attack include:

  • Shortness of breath
  • Dizziness, lightheadedness, or feeling faint
  • Chest tightness or pressure
  • Increase in blood pressure
  • Rapid heart rate
  • Chills or hot flashes
  • Trouble swallowing or feeling suffocated
  • Feelings of doom or dread
  • Fear of dying or losing control

You may experience the symptoms of a panic attack for up to 30 minutes after the start. However, specific symptoms, such as rapid heart rate and increased blood pressure, may last a few hours.

Check with your physician after a panic attack to rule out other conditions, as the symptoms of a panic attack can mimic other problems.

What is the treatment for chronic anxiety?

One of the most effective treatments for chronic anxiety is psychotherapy (talk therapy). You can schedule a session with a counselor for one-on-one, couples, family, or group sessions. Depending on your triggers, your counselor may recommend a combination of different types of sessions.

You can also choose between in-person and virtual sessions. As well as incorporating God’s word and promises such as reframing our thoughts and renewing our minds.

Do not conformed to this world [any longer with its superficial values and customs], but be transformed and progressive led changed [as you mature spiritually] by the renewing of your mind [focusing on godly values and ethical attitudes], so that you may prove [for yourselves] what the will of God is, that which is good and acceptable and perfect [in his plan and purpose for you]. – Romans 12:2, AMP

What you can do to reduce chronic anxiety

Counseling is an effective treatment strategy for chronic anxiety, but lifestyle tweaks can help you to manage symptoms better. You were made for so much more than being bound in fear and worry.

Read through the following list of tips and choose a few to try this week.

Exercise

Exercise enhances your well-being by triggering the brain to release a cascade of feel-good chemicals. This release works like a natural anti-depressant and pain reliever. Have you ever noticed how good you feel after a sweaty workout? That is the brain’s reward system for moving the body.

Check with your doctor before starting a new exercise regimen. Once cleared, aim for at least thirty minutes several days per week to reap the physical and mental benefits.

Journaling

The act of journaling can be enough to relieve stress and tension regarding some issues. Instead of lying awake in bed at night, thinking about problems, consider writing about what is bothering you. You can also try this exercise first thing in the morning. You may see that pouring your worries out onto the page is an effective strategy for removing the topics from the forefront of your mind.

You can keep your journal private or share it with your counselor. You may find that solutions work themselves out after you have written the problem down and can see it more objectively. The act of journaling also helps you to distance yourself from a situation.

Socializing

Anxiety lies to us. It whispers negative thoughts and leaves us isolated. Getting out with a friend for lunch or coffee may be just what the doctor ordered. Socializing with others allows us to listen to what is happening in our friends’ lives and share a few laughs.

When was the last time that you invited friends out for an event? Are there any local events that would be more fun with friends? Invite those closest to you out for dinner or a coffee shop run. Not only is socializing good for your soul, but it may be what a friend needs now.

Not forsaking our meeting together [as believers for worship and instructions], as is the habit of some, but encouraging one another, and all the more [faithfully] as you see the day [of Christ’s return] approaching. – Hebrews 10:25, AMP

Deep breathing

There seems to be a great deal of social media coverage regarding deep breathing. Everyone seems to be practicing it, but why? Is the practice of deep breathing to relieve chronic anxiety effective? Deep breathing triggers the body’s natural processes for rest.

Deep breathing helps to calm the sympathetic nervous system and activates the parasympathetic nervous system (PNS). The PNS manages the body’s response to rest. After a stressful day or event, the PNS begins the process of relaxing your nerves and state of mind. Your heart rate decreases, as does your blood pressure. Muscle tension begins to dissipate. Your body “resets” itself.

Reading

Reading, particularly fiction, is a form of escapism. It allows you to immerse yourself into a story and temporarily “forget” your worry or fear. When you read a novel, your mind focuses on the story. Your imagination comes to life. The act of reading a story decreases anxiety.

If it has been a while since you have taken the time to read a novel, ask for suggestions from your friends, family, coworkers, and library staff. More people read across several genres, so do not feel awkward if you want to read a Young Adult book as an adult. Find stories that will take you on an adventure. You may want to read before bed or keep your book (a reading app is excellent for eBooks) with you to take little reading breaks throughout the day.

Praying

Praying should not be the last resort when we feel stressed or worried, yet many times it is. Seek God when you feel your anxiety level rising or experiencing a panic attack. You can pray silently or out loud. Thank God for your blessings, and ask Him to forgive you for anything you have said or done that was not in line with His will. God convicts us, but His Spirit does not condemn us as Christians.

There is therefore now no condemnation to those who are in Christ Jesus, who do not walk according to the flesh, but according to the Spirit. – Romans 8:1, NKJV

As you pray, believe that God loves and cares for you and works things out for your good and His purpose. Knowing that the One who created the heavens and the earth and everything we see and hear loves and cares enough for us to sacrifice His only Son so that we can have closer access to Him reminds us that we are important to God.

And, putting on the whole armor of God, did you know that God warns us that we would face adversities, and trials, and have many enemies? Those enemies are not flesh but spiritual warfare to steal, kill, and destroy us.

In treatment, we will learn many coping skills to help relax and reduce the intensity of those anxious feelings. God bestowed us with the best coping skills, found in the book of Ephesians. The armor of God includes the belt of truth, the breastplate of righteousness, the gospel of peace, the shield of faith, the helmet of salvation, the sword of the Spirit, and prayer.

Speak up

Chronic anxiety can diminish your quality of life. Answer the following questions to determine if anxiety and worry are interfering with your daily activities:

  • Do you sweat excessively when confronted by a trigger?
  • Does your heart rate increase with thoughts of a trigger?
  • Do you avoid situations, locations, or people?
  • Do you experience panic attack symptoms?
  • Do you experience chronic anxiety symptoms and feelings of dread or doom?
  • Do you feel like this anxiety will last forever?

Chronic anxiety is treatable; we can help you overcome worry, fear, and dread. Contact our office today to schedule an appointment with a counselor specializing in chronic anxiety. Let us help you resume your daily life without fear and with the help of our Yahweh-Rapha – The Lord that Heals (Exodus 15:26).

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What is Tapping Therapy and How Can It Help?

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Tapping therapy, also known as Emotional Freedom Techniques (EFT), is a process of regulating emotions and reducing stress by tapping on nine acupressure points. These points help lower stress by reducing cortisol levels and relieving anxiety. Studies have shown that tapping therapy is effective for chronic stress, anxiety, PTSD, depression, phobias, cravings, and pain.

The Tapping Therapy Process

The tapping therapy process focuses on an issue or emotions from fear, trauma, or cravings (such as food, alcohol, or nicotine). The process is a series of taps on acupuncture points on the hand, face, top of the head, collarbone, and under the arm.

The tapping therapy process can be repeated several times as your stress, anxiety, fear, cravings, or pain diminish. Once you learn the process and order of tapping, you can use the technique anytime you feel negative emotions attached to a specific situation or issue.

If you are at work or in another crowded area, try to find a quiet place to practice tapping therapy. Most tapping practices take between 10 and 30 minutes. Your counselor may suggest practicing tapping daily while thinking about the emotion or issue. This approach can lessen the effects of the emotion before it has time to emerge naturally throughout the day.

Focus on the issue or emotions

When you feel your emotions are overwhelming, fear has taken over, or your mind cannot settle on an issue, try tapping therapy to help soothe anxiety and lower stress levels. The first step is to focus on the emotion, thought, or issue. Although this may be initially painful, it creates a mind-body connection as you move to the next step and assess your progress.

Rate the intensity of the issue or emotion

Next, rate the intensity of what you are feeling on a scale of 0 to 10 (10 being the highest). For example, if you struggle with intense cravings, rate the sensation from 0 (not feeling any discomfort) to 10 (feel like you are losing your mind with the urge). Pay attention to the sensations and be ready to use this number as a benchmark.

Choose a self-reflective statement

Self-reflective statements help you move through the process. The initial statement sets the tone. For example, if struggling with extreme stress, you might say, “Although I am dealing with stress right now, I accept where I am,” while tapping the side of your hand. Keep your statements positive and open to change. You are not your anxiety, fear, depression, or urges. You are more than what you feel in the moment.

Begin tapping and adjusting your statement

As you tap and move from one point to another, adjust your statement. You could say, “I am overcoming this stress.” Tap each point seven to nine times, moving to the next point and either repeating or adjusting your self-reflection statement.

Side of the Hand Use four fingers to tap the outer side of the hand (think karate chop). You can use either side of the body, or, if you repeat the process, use the alternate side.

Inner Edge of the Eyebrow Near the Nose Use one finger to tap on the inner eyebrow bone near the nose.

Side of the Eye Use one finger to tap on the outside of the eye bone at the corner of the eye, between the eye and the temple.

Under the Eye Use one finger to tap under the center of the eye in the hollow part of the undereye.

Under the Nose Tap with one finger under the nose between the upper lip and nose.

Under the Lip Tap with one finger between the chin and lower lip.

On the Collarbone Use three fingers to tap the collarbone, either on the side or the center of the bone.

Under the Arm Near the Armpit Tap the spot under the arm, directly under the armpit.

Crown of the Head Use three or four fingers to tap the top of the head (the crown).

You can repeat the entire process as many times as needed until your initial rating decreases. You may want to take a screenshot of the process to keep as a reminder of the order to follow. Reassess after each round to see how you feel. Has your rating dropped significantly? For example, has it dropped from an 8 to a 3 or 4?

Counseling for Anxiety in Huntington Beach, California

If you are looking for a non-invasive treatment with no medication or negative side effects, consider tapping therapy. Contact us at Huntington Beach Christian Counseling today to schedule a session with a counselor in Huntington Beach to discuss how tapping therapy can help you.

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Breaking the Cycle: When Extreme Anxiety Runs in the Family

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When a parent lives with extreme anxiety, the effects ripple through the home and are felt by everyone in the household. It changes the tone of the entire home. Even if no one talks about it, children pick up on how their parent reacts, how they handle stress, and how they cope with hard feelings. Kids watch closely, and they learn from what they see.

Extreme anxiety can be passed down in two ways. Some children may inherit it through genes, which means they’re more sensitive to stress. Others may learn it just by being around it. A child doesn’t have to be born with anxiety to start feeling it. Either way, the result is the same. Simply growing up in a home where anxiety is always present can be enough for children to show signs of anxiety themselves.

Thankfully, this cycle can be broken. Kids can learn better ways to deal with stress and worry, even if anxiety is a big part of the family picture.

What Kids Learn from Anxious Parents

Children are incredibly perceptive. They notice when a parent avoids certain places, reacts strongly to small problems, or expresses constant worry. Over time, kids may start doing the same things. A child may begin to fear what their parent fears. They might avoid new situations or feel like they need to be extra careful to keep things calm.

Sometimes, parents try to protect their kids by avoiding tough talks or keeping tight control over routines. These actions come from love, but they can also send the message that the world isn’t safe or that things are always about to go wrong. Anxiety, when left unspoken, can quietly shape how children see the world and themselves.

Simple Ways to Support Kids in Homes With Extreme Anxiety

Talk about how you calm down, not just how you feel

If you’re feeling tense, instead of saying “I’m so stressed,” try saying “I’m feeling a little on edge, so I’m taking a few deep breaths.” This teaches kids that there are ways to manage bad feelings.

Let your child see you bounce back

If you had a rough day, let them see how you recovered. You can say, “I was upset earlier, but I went outside for a walk and now I feel more settled.” This shows them that tough emotions don’t last forever.

Make a peaceful space at home

Designate a space, like a corner with pillows or a cozy chair, where no one talks about worries or problems. Use it for reading, drawing, or just relaxing. It gives kids a physical reminder that peace is possible.

Use humor when things feel tense

A silly joke or a funny video can change the mood in the room. Laughing together helps remind everyone that not everything needs to feel serious or hard.

Let your child try new things

Let your child try things that stretch their comfort zone, like ordering food at a restaurant or speaking up in class if they’re nervous about something. This builds confidence and takes the focus away from fear or failure, making them anxious.

Listen without jumping in to fix

If your child says they’re feeling nervous or unsure, don’t rush to solve it. Say something like, “That makes sense. Want to talk more about it?” Just listening helps them feel supported and stronger.

Keep bedtime calm

Save heavy conversations for earlier in the day. Bedtime should be a time for winding down, not worrying. Use calming routines like storytelling, gentle music, or gratitude lists to end the day on a peaceful note.

Christian Counseling for Extreme Anxiety

If your child shows signs of persistent worry, avoids social situations, struggles with sleep, or seems emotionally withdrawn, maybe the source of their stress is closer to home than you might realize.

Child therapists are trained to work with both kids and parents. They can help your child feel stronger and more confident, and they can also guide you in creating a calmer home. Anxiety, in any form, doesn’t have to shape your child’s future. Even if it runs in the family, kids can learn to manage stress, talk about their feelings, and feel safe in their world.

If you’ve noticed signs of anxiety in a child under your care, reach out to learn more about child therapy today. The sooner you take that step, the more support your child will have, not just today, but for years to come.

Call us today to connect with someone who understands what your child needs and how to help.

Photo:
“Anxious”, Courtesy of Priscilla Du Preez, Unsplash.com, CC0 License

11 Creative Ways to Teach Kids Bible Verses About Worry

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Teaching kids Bible verses about worry should be a meaningful, bonding, and fun time for the child and everyone involved, too. In those moments when children feel nervous or scared, creative activities help make learning calming Scripture easier and more enjoyable.

Cast all your anxiety on him because he cares for you. – 1 Peter 5:7 NIV

The way a child first experiences the Bible will shape how they feel about it for years to come. If they see it as a book full of comfort and wisdom, they will turn to it when they need guidance. But if learning scripture feels dull or difficult, they may see it as something unhelpful. Making Bible learning fun and interactive helps children build a strong connection with God’s Word, especially when they get scared.

Common Misconceptions Kids Have About the Bible

  • Some children believe the Bible is just a list of rules or old stories that don’t relate to their lives.
  • They might believe it’s too difficult to understand or is only for adults.
  • Some kids may think that the Bible is boring or that it doesn’t help with their everyday problems.

If we can find ways to demonstrate to kids from the earliest age how scripture can bring joy, peace, and comfort in their daily lives, we help them see its true value.

Everyday Situations When Kids Need Verses About Worry

Children deal with worries every single day. They might feel nervous about a big test, making new friends, or speaking in front of a group. Changes like moving to a new home or welcoming a new sibling can also make them anxious or sad. Even small things, like a sleepover or trying a new activity, may cause stress.

Bible verses about worry remind them that God is always with them, bringing comfort and reassurance as they find comfort and reassurance in God’s word during these moments of uncertainty.

Fun and Creative Ways to Teach Kids Verses About Worry

Worry crafts Let kids create worry jars or boxes. They write down things that worry them on slips of paper and place them in the jar or box.

They can also add pieces of paper with verses about worry, such as “Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.” (Matthew 6.34, ESV) Every time they add a worry, they can also add a verse from the Bible. The idea is that God will carry their worries for them.

Catchy verse songs Turn verses about worry into simple, catchy songs. Music helps kids remember verses and makes learning enjoyable. Sing together and discuss the meaning of the verses.

Playful role-playing Use role-playing to act out scenarios where kids feel scared or worried. Include some verses about worry, showing how they apply them in real-life situations.

Storytime with scripture Read Bible stories that show how people in the Bible handled worry, like Jesus calming the storm in Matthew 8 vs 23-27, and talk about how trust in God brings peace.

Play verse interactive games Create games like word searches, matching cards, or puzzles using verses about worry. This interactive approach keeps a kid engaged and remembering the verses better.

Make prayer chains Kids write their worries on paper strips and link them into a chain. As they add each link, they recite a verse about worry and pray over their concerns, like.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. Philippians 4.6, ESV

Write verse journals Teach your kids to keep a worry journal where they write down their fears with a Bible verse next to each one. A great verse for this is.

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand. Isaiah 41.10, ESV

A Bible verse scavenger hunt Hide cards with verses about worry all around the house or classroom. As kids find them, let them talk about what they think the verses mean.

Memory verse challenges Turn learning verses into a game by creating memory challenges. For example, write each word of a verse on separate cards and mix them up. Kids race to put them in the correct order.

Create interactive verse walls Have a verse wall where kids always pin up their favorite Bible verses about worry and share what they mean to them, such as Proverbs 12:25 — “Anxiety weighs down the heart, but a kind word cheers it up.”

Helping Kids Grow in Faith and Confidence

As parents and teachers, we play a great role in shaping a child’s faith and emotional well-being. It helps to take advantage of creative activities so that kids not only learn Bible verses about worry but also understand how to apply them every day.

If you have or work with young children and are noticing any signs of excessive worry or anxiety, think about getting extra professional guidance. A child therapist in Huntington Beach, California can provide more insight and additional help.

Start by calling us at Huntington Beach Christian Counseling to connect with a Christian counselor today.

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Easy Ways to Help Anxiety While Working at Home (and Being More Productive)

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“You sit at home and work?” He asked her as he fought the urge to raise a disapproving eyebrow. “Do you get any work done?”

She hated this question. It came up at least half the time she told someone she worked from home, especially if she told someone from an older generation. The stigma surrounding remote work often casts doubt on whether it’s as respectable or productive as being in an office. But anyone who has worked remotely knows that production isn’t dictated by location.

In fact, for many, working remotely boosts productivity. According to a study by Stanford Graduate School of Business, remote work increased productivity by 13% in 16,000 workers studied over nine months. But this potential uptick in productivity may come at the cost of an uptick in your anxiety.

Ways to Help Anxiety While Working from Home

To address this, we’ve put together some easy ways to help anxiety while working at home.

Be prepared While it might be tempting to work in your robe, the mindset shift is worth the extra effort to get dressed. It’s been proven over and over, getting dressed is like making the bed – it catapults you into productivity mode and lowers your mental load. You’ll also be ready for anything that comes your way, including stepping out to your local eatery over lunch or hopping on a quick video call with your boss.

Reduce distractions One of the downsides of working from home is the possibility of distractions. One of the ways to help anxiety is to create a distraction-free, dedicated work environment by removing visual distractions from your line of sight and making your space clutter-free.

If the mind gets distracted easily, set out a notepad to jot things down for work breaks and feel free to plan to get up and grab a coffee or a snack after you’ve completed one more thing off your work list, giving yourself the motivation to focus and finish it.

Create comforts Just as you would do your best to create a healthy working environment at your office, work toward creating a comfortable home workspace. This doesn’t mean lying in bed while you work, as that may hamper productivity. But it is wise to invest in a comfortable chair for your at-home office.

Listen to music if appropriate and even consider an under-desk foot massager. As long as these comforts of home do not hamper your productivity, take advantage of the solitude.

Set a schedule It’s important to be available when your work needs to be done. For this reason, it is important to set a schedule and communicate that schedule with your family or housemates. Being clear about when you are and, more importantly, are not available will help reduce tension in your relationships and help to keep others from distracting and interrupting you while you are working.

Plan for communication fails Nothing can be more frustrating than trying to get a hold of a boss or a coworker with no success. Be prompt in responding to emails, texts, and phone messages to set a standard of practice with your bosses and coworkers.

In addition to walking in your standard, it is okay to make a plan with your bosses and/or coworkers to address communication failures. This may include a plan for if you need to contact them about something you deem urgent, with multiple ways of contacting each individual, or it may simply be a conversation about categorizing priorities and understanding their needs and requirements of you.

Establish boundaries Another one of the important ways to help anxiety is to set boundaries with your family, friends, and co-workers. Be sure to communicate clearly what your needs and expectations are regarding your work and leisure hours. Having clear boundaries will help your loved ones hold appropriate expectations for your schedule and will help keep you from feeling guilty about keeping “off the clock” hours.

Seek help You may find it difficult to balance your home and work life. That’s understandable, especially if you have young children. If this is the case, you may find it helpful to hire a babysitter or nanny to come to your home during your work hours.

This helper can keep your children safe and engaged while you concentrate on your work commitments. Schedule time to touch base with your children throughout the day, such as eating lunch together. Even if you don’t have children, you may find it beneficial to hire a cleaning service or order take-out once in a while, just to give yourself a much-needed break.

Establish a routine (and include breaks) Just because you’re working at home doesn’t mean you don’t need a break. Schedule your allotted breaks throughout your day, just as you would if you were in a traditional office. Consider a standing desk or a walking pad. Have a healthy lunch, go for a quick walk, and stretch to help keep you physically fit and mentally calm.

Plan for pets While pets are wonderful stress relievers, they can also be a detriment to the remote worker. Plan your pet care time around your work time so your furry (or feathered) friend is content during your workday. Use your work breaks to take the dog for a walk or cuddle with your cat. If your best, four-legged friend interferes with your work time, consider hiring a pet sitter for work hours or a trainer to help address the interference.

Work outdoors If practical, consider grabbing your laptop and a cup of your favorite coffee and working from the comfort of your patio. The fresh air, nature’s sounds, and the warmth of the sun can do wonders to help calm you when stressed.

Leverage the power of technology Always be willing to try the technology that your company may offer to you. It may feel intimidating to learn a new app or approach, but chances are that many of your daily tasks can be streamlined through technology.

Even if your company doesn’t offer any tech support, consider introducing project management, communication, and collaboration tools to your superiors. You never know, maybe they will embrace that technology and thank you for your contribution.

Tackle difficult tasks first If you are allowed to prioritize your workload, consider taking on the most difficult tasks as the first part of your workday. It’s easier to do these more challenging tasks when you’re less stressed and rested. Save the easier tasks for later in your shift to avoid feeling overwhelmed.

Be deliberate in your communication One of the unfortunate elements of working remotely (and frankly, even in an office setting) is the lack of face-to-face interactions. We all know that miscommunication can happen when someone misinterprets the tone of a text or an email.

Be sure to not only proofread your communications for typos and accuracy, but also consider the tone and emotions that may be attached. Take your time in responding and re-read any reply after you’ve had a break before you press send. Misunderstandings within the workplace can be stressful and damaging, so do your best to communicate with clarity and deliberate words rather than sarcasm or words that could be taken the wrong way.

Educate yourself about time zones While this may seem like one of the more obvious ways to help anxiety, it’s surprising how many people forget about the importance of time zones when they’re working from home. If you’re working remotely, you may have to check in with a supervisor at a specific time or video conference with a client. It’s important to have a good working knowledge of the time zones so you’re not late (or three hours early) to your appointment.

Stay social As mentioned before, a big drawback of working at home can be the lack of face-to-face human interaction. Don’t become an isolated island just because you don’t go to a physical office. Stay connected with work buddies and friends through planned lunches or video conferences instead of only impersonal texts or emails. In your free time, plan to spend quality time with the people who matter the most, your friends and family.

The Bottom Line

With some planning and a few creative solutions, you can be just as or even more productive with less stress working from home than in a more traditional office space. If you need help sorting through the emotions of your dual role beyond these suggested ways to help anxiety, consider talking with a therapist who specializes in mitigating workplace stress.

“Yes,” she smiled. “I work remotely. And while I don’t go into a traditional office, I am still working a full-time job, being productive, and an asset to my company.”

Resources:
https://www.gsb.stanford.edu/faculty-research/working-papers/does-working-home-work-evidence-chinese-experiment
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“Three Women and A Phone”, Courtesy of Surprising_Media, Pixabay.com, CC0 License; “Woman and Dog”, Courtesy of RebeccasPictures, Pixabay.com, CC0 License; “Coffee and Cookies”, Courtesy of Pexels, Pixabay.com, CC0 License

Anxiety Relief Through Dance

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The benefits of dance are widely known. Not only is dance a social activity, but it also provides an outlet for exercise and creativity. But have you ever considered using dance to manage your anxiety?

Anxiety can thrive in sedentary places. While relaxing and sitting in a quiet space is necessary and good for short periods of time, those prone to anxiety (especially those who also have ADHD) may find their minds becoming bored and looking for stimulation. Huntington Beach Christian Counseling offers guidance and strategies to help individuals manage anxiety through healthy movement and mindfulness practices.

Unfortunately, the brain often finds its “rush” in dwelling in dramatic, catastrophic “what ifs” which can cause anxiety. In these cases, it’s best to get up and move your body and dance is a great way to do this.

Spiritual Benefits:

The Bible tells us that David danced before the Lord with all his might and so can you. Use your whole body to express your love for the Lord and your gratitude to Him. This mindset of gratitude will help you develop a closer walk with the Lord and just might bring you relief from your anxiety.

Social Aspects:

Of course, you can dance by yourself, but dancing with others can be a whole lot more fun. Whether you’re dancing with your spouse in your living room, with friends at a party, or with a crowd at a club, the social connection can be nurturing to your soul and stimulating to your mind.

Social dancing also provides an opportunity for physical touch and tactile experience (holding hands, touching the fabric of your partner’s clothes), which can be soothing to your anxious mind.

Exercise:

A healthy body will function more efficiently than one in poor health. Dancing provides a good cardio workout and may help your body increase flexibility and stamina. Overall good health can help reduce episodes of anxiety and dance can reduce cortisol, the natural stress hormone.

Creativity:

All dance can be considered an art form but if you really want to unleash your creativity, and the benefits of creative processes on anxiety reduction, try making up your own moves. Creativity provides a kick of dopamine, a neurotransmitter that is linked to reward and pleasure and creative dance is a great way to stimulate it.

Concentration:

Concentrating on something new can help distract your brain from the thought cycle that is causing your anxiety. Learning a new dance involves concentration and can be a helpful coping strategy against anxiety.

Multi-Sensory Experience:

Studies have shown that giving multiple senses something to fixate on can help distract your brain away from your anxiety. Dance engages your sense of hearing as you listen to the music and dance instructor, your sense of sight as you take in the environment and watch others dance and your sense of touch as you interact with your partner.

Talking with a Therapist About Dance for Anxiety Relief

Exercise and creativity that come from engaging in dance are beneficial for your physical and mental health, but it can’t replace talking with a licensed therapist. If you’re struggling with anxiety and looking for anxiety relief, seek advice from a Christian counselor in Huntington Beach, California.

God created you as a multi-faceted and complex human which means that one method of anxiety management may not be enough to bring you peace. Unpacking your thoughts and emotions with a professional mental health specialist in Huntington Beach who shares your faith can lead you to a multi-method approach to help bring you to a place of mental and spiritual well-being. Contact us today at Huntington Beach Christian Counseling in California.

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“Stretching”, Courtesy of Ben Iwara, Unsplash.com, Unsplash+ License

How to Read Scripture About Worry in Context

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If you struggle with anxiety, fear, or worry, you may have tried memorizing Bible verses to help you in tough moments. However, if you’ve tried that and it hasn’t helped as much as you would like, it might be because Scripture about worry should always be studied – and ingested – in context.

Of course, the study of Scripture, regardless of the topic, should always be done in context to what’s around it. This is especially true when looking at scriptures about worry. It’s essential. Otherwise, the Bible becomes a pat answer to pacify what may feel like an irrational fear. Huntington Beach Christian Counseling encourages a thoughtful, contextual understanding of Scripture to help manage worry and find peace in faith.

When we cherry-pick verses to medicate our wounds and worries, Scripture doesn’t lose its power, but it may feel like it does because the authority of the text isn’t gleaned. Instead, context helps us recognize that every verse is written in a chapter, and every chapter is held in a book of the Bible, and every book of the Bible was written at a specific time in history to a certain audience with its cultural mores.

Taking Scripture in context can be the difference between short-term memory acquisition and keeping it in your long-term memory.

Zooming in and zooming out on Scripture about worry

In Psalm 1:2, we read that the blessed man’s “delight is in the law of the Lord, and on his law, he meditates day and night.” The “delight” here is akin to bending toward. To bend toward, or lean closer, to Scripture is to be ever careful with it, having a learner’s mindset.

The term “meditates” here signifies applied thought and reflection aimed at turning scripture over repeatedly. It is reflecting on what it means and reading it alongside prayer and worship with God.

Yes, context needs to include reading a scripture about worry in the context of an entire chapter. It also needs to be read with the mindset of learning and leaning into what God would help you to understand about that verse and chapter.

To read Scripture apart from a recognition of God’s presence is nothing more than reading the dictionary. It is learning for learning’s sake rather than learning for understanding and application.

If worry is a considerable struggle, you’ve likely sought God’s Word to soothe what fears you have. Once you have sought the Word in context to its chapter and verse, you can zoom out – as if taking a photo with a wide lens – to look at the context of the verse and the chapter within the book, as well as the cultural period that it took place in.

Too many people have been hurt by improper applications of Scripture because they lacked the cultural context of what was happening when the Scripture was originally recorded. God inspires all Scripture according to 2 Timothy 3:16-17, so we know it stands the test of time and is trustworthy.

We can also dig into it deeply to ensure we can see where the original hearers came from.

Using Greek and Hebrew dictionaries

Another way to read Scripture about worry in context is to use a Greek and Hebrew dictionary to look up repeated words or phrases that stand out to you. Many Bibles now have Greek and Hebrew dictionaries in the back, so it’s easier than ever to look up the original meaning.

For example, the scripture about worry that many people quote from Philippians 4:6 can’t be properly gleaned without also reading verse seven and then looking at who Paul was speaking to at the time. He was most likely addressing a group of Roman believers who had come to follow Christ as a result of Paul’s ministry there. They were Gentiles, and Paul was writing to teach them how to “stand firm” as he expressed in the first verse of the chapter.

One of those ways these young believers can stand firm is by not being “anxious,” according to the English Standard Version of verse six. However, upon further study, the word here in Greek means something closer to not becoming distracted by anxious cares.

The meaning of this scripture about worry is deepened significantly when you explore the root words. It could be read that you are never to worry, or it can be read that worries are natural to the human experience but allowing them to consume and distract us from God’s purpose and love is not what He desires for us.

Using prayer with Scripture about worry

The final tip for examining Scripture about worry through context is in prayer, privately and corporately. Ask God for its meaning in your own life and a group of trusted Christian friends.

God designed His Word to be lived out in community, so it’s important to learn with others and pray about the meaning of Scripture within a larger scope than your own. When your perspective is clouded or your view of a passage is limited, considering how others read it can be helpful. There is a reason this is the final tip to studying Scripture about worry in context.

Only after you’ve dug into the verse, chapter, and book of the Bible, exploring contextual cultural clues, can you begin to form your understanding of how to apply the Scripture to your struggles and challenges. Ultimately, you will recognize its impact on the Church and, together, understand its meaning and application.

Reaching out for help

We have counselors who are trained in examining Scripture about worry to help you overcome fears and anxieties that keep you from living a victorious life. Reach out to us today so that we can match you with a licensed professional counselor at Huntington Beach Christian Counseling, California who believes in the power of prayer and Scripture to bring healing and hope.

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Fear Factor: Unpacking Bible Verses about Fear and How to Overcome It

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Fear is an emotion that every person engages with at a range of intensity. It retains a unique role in our physiology to preserve well-being. Our adrenal system generates a fight, flight, or freeze response, a safety mechanism that can help us act with uncommon boldness outside of normal encounters and operates to keep us alive when confronted with danger or threat. Bible verses about fear can help. Huntington Beach Christian Counseling provides guidance to help manage fear and anxiety through a faith-based approach.

There is a distinction between this fear and the spirit of fear. This is important for us to know as believers that we may live more fully aware of the abundance that Jesus came to give (John 10:10).

Bible verses about fear and the physical body

Our brain and body message one another to indicate the presence of actual and perceived threats. In life, we will encounter some legitimate fears, and we need to regard them with healthy caution and planning. Such fear can be useful to communicate when we need to distance ourselves from harm and make choices to preserve what is valuable.

When we are in a situation where our well-being is compromised, fear alerts us, so we can avert danger, protect ourselves, and swiftly act to shield those we love. We do not have to live under its control, rather it serves us as a tool.

Fear opposes the Father’s heart

The spirit of fear, however, works against our holistic sense of emotional and mental well-being, protection, and preservation. Instead of signaling or stirring us to action when we need to help ourselves or those whom we are responsible for, the spirit of fear disables our ability to act in a healthy manner. It seeks to dissolve the mind of Christ as believers, emotional stability, and mental soundness.

The spirit of fear works to detach us from our identity and foster a sense of isolation. It creates over-reaction in our responses to happenings or even events that do not take place at all. Bible verses about fear inform us that we are no longer orphaned, but rather the Father has adopted and affirmed us as His heirs and joint heirs with Christ (Romans 8:17).

Thus the antidote to this fear is the presence of God and the salvation/freedom we find in Christ. The fear of the Lord is to be greater than this spirit of fear, in this respect, as God is a loving Father whose nature is to protect and provide for His own.

The Spirit you received does not make you slaves, so that you live in fear again; rather, the Spirit you received brought about your adoption to sonship. And by him we cry, “Abba, Father.” – Romans 8:15, NIV

The spirit of fear overwhelms us, causing us to vacillate between extremes. It injects agitation in place of peace, anguish over rest, and preoccupation rather than purposefulness. Rarely does it travel alone, but rather brings companions, many of which afflict our mental and emotional health with worry, stress, comparison, perfectionism, procrastination, anger, and more.

Left unchecked, the sinful influence behind the spirit of fear seeks to expand and infiltrate every aspect of our lives (Matthew 12:43-45). Bible verses about fear will reveal that the mind of our flesh would otherwise hasten us onto a destructive path, consuming us with a sense of panic and doom instead of conveying the life and peace available in Jesus (Romans 8:6).

Bible verses about fear and the family of God

While it may be initially unnerving to explore the root of what stokes and perpetuates fear’s attempt to dominate, we do not have to remain imprisoned by it. Instead, we can embrace the joy, peace, and victory that Jesus purposed to transcend every area of life (John 10:10, 15:11, 16:33).

Many remain in fear and struggle to find peace. By understanding who God is, His law, and His promises, peace, and joy are more readily available. Taking time to explore Bible verses about fear can help us to understand and embrace the purity of the Father’s intentions toward us and the expanse of His Heart (Ephesians 3:18-21).

God created us to live in confidence, aware of His care and protection. He safeguards us from the dangers we see as well as the threats we do not (Psalm 91:1-4). Our assurance emerges from acceptance of our adoption into the family of God, no longer enslaved to the spirit of fear (Ephesians 1:6; Romans 8:15).

One can explore more of this fatherly grace and concern by studying a letter that the Apostle Paul wrote to Timothy (1 Timothy). The elder admonished the younger minister that the Father had provided an avenue for him to encounter and experience triumph over the spirit of fear. Paul clarified Timothy’s portion of God’s power, evident in the fruit, gifts, and demonstrations of the Holy Spirit and love.

Jesus’ selfless sacrifice influences all we say and do. Furthermore, a sound mind or self-control would serve to preserve Timothy, as well as modern-day believers from succumbing to the weight of actual and perceived threats confronted in this world (2 Timothy 1:7; Galatians 5:22-23).

For God gave us a spirit not of fear but of power and love and self-control. – 2 Timothy 1:7, ESV

Fear and the finished work of Christ

We have a personalized encouragement to embrace our identity and abide in Christ (John 15:4). The finished work of Jesus equips us to break our unconscious agreement with striving and toil, and trade it for total rest (Matthew 11:28-30). The authority that accompanies our worthy calling as kingdom sons and daughters empowers us to reclaim areas of our lives that we have ceded over to the spirit of fear (Ephesians 4:1-3).

Though fear torments, the perfect, whole, and mature love of the Father drives fear out of its hiding places, dismantles its assault against our peace, and deconstructs its attempts to undermine our spiritual, mental, and emotional health (1 John 4:18). The character of God, as love, patience, and kindness, annihilates the hateful, fretful, and self-absorbed nature of the spirit of fear (1 Corinthians 13:4-7).

Fear and freedom

Jesus promises triumph, having fulfilled it in the miracles in the Bible and in the miracles we experience as believers (Mark 16:17-18; John 21:25). Even as Jesus initiated public ministry, He recited the words that Isaiah had prophesied about the Messiah centuries before His birth (Luke 4:21). As the Anointed One, Christ came to bind brokenness, set captives free, restore joy to the mourning, and to exchange the beauty of His life for death’s ashes (Isaiah 61:1-4).

He demonstrated perfect love which arrived at just the right time (Romans 5:8). He drove out the punishment associated with the spirit of fear and condemnation. This means we no longer have to be bound to shame, but rather freed to anticipate a hopeful future with Jesus, now through eternity (Romans 8:1; 1 John 5:4; 2 Timothy 2:11-13).

Fear and your future

While the enemy cannot cancel our destiny, he can persuade us to abort course and sabotage ourselves when we entertain what Scripture calls vain imaginations or worthless thoughts (2 Corinthians 10:4-5). We do not have to acquiesce to his fearful demands to succumb to the spirit of fear and its attempt to control our minds and consume our lives.

When the spirit of fear stalks and harasses, rehearsing Bible verses counters fear and serves to encourage us to act on the Word we have heard (James 1:22-25). Partnering with the Holy Spirit to remind ourselves of the promises embedded in Scripture will help us to speak boldly. It will help us walk in victory with each obedient step, empowering us to overcome the fear factor and its desire to erase the presence of God from our focus (Isaiah 41:10).

Learn more Bible verses about fear

Consider where fear has gripped your life with its threats. You do not have to remain in this place, even if it seems to have occupied your mind and heart for as long as you can remember. Search the resources on this site. Select a Christian counselor at Huntington Beach Christian Counseling and schedule an appointment. God has more for you to experience and enjoy, outside of where fear has kept you imprisoned.

References:
https://www.medicalnewstoday.com/articles/fight-flight-or-freeze-response#fight-or-flight
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Effective Treatment for Anxiety: Methods that Last

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Over 40 million people in the US are suffering from and searching for effective treatment for anxiety. Anxiety is a debilitating state of mind in which excessive worry rules the lives of those who struggle with it. There is no age restriction for anxiety. Children, teens, and adults can suffer from this disorder. Huntington Beach Christian Counseling can provide support and strategies to help manage and reduce anxiety.

Treatment for anxiety: what can be done?

Treatment for anxiety depends on multiple variables such as symptoms, time, place, age, and availability of resources. Fortunately, anxiety is not new. Research has been operating for over 2,000 years in relation to the treatment for anxiety. While there is no guarantee in any method of treatment for anxiety, there are treatments proven to be more effective and longer lasting than others.

Anxiety symptoms.

Anxiety symptoms have been defined in a Diagnostic Statistics Manual (DSM) for clinicians since 1952. The current understanding of anxiety has led to a number of symptoms to be included for the diagnosing of anxiety. While there is a stand-alone anxiety disorder, any number of these symptoms can be present in conjunction with other disorders. This is one reason a therapist is helpful when treating anxiety.

The current edition of the DSM (DSM V) describes 11 different anxiety disorders. These include: Social Anxiety, Panic Disorder, Agoraphobia, and Unspecified Anxiety Disorder.

Anxiety is defined in the DSM as having “excessive anxiety and worry (apprehensive expectation), occurring more days than not for at least six months, about a number of events or activities (such as work or social performances).” Five more criteria are looked at for clinicians to diagnose anxiety, including the focus of the anxiety, specific symptoms, and the level of control over the anxiety.

Effective treatment for anxiety can depend on the variety of symptoms each individual is experiencing. Methods that last have three things in common: the expectations the individual holds, rewiring the brain, and finding support.

Treatment for anxiety: methods that are proven to last.

Brain training (known by many names).

Brain training, also known as rewiring the brain, is a far-reaching and long-lasting method of treating anxiety. A simple way to understand brain training is: changing the way your brain operates with anxiety by either chemical work, physical work, or both.

Chemical work for anxiety is done by use of medications. This approach is monitored by medical professionals and aids many people in a similar way as heart medication –allowing for a chemical support to reduce anxiety’s overstimulation of the brain and body.

Physical work for the treatment of anxiety is done by the use of physical and/or mental exercises that strengthen the brain’s response to anxiety and thereby reduces the effects of anxiety. This work is done with the help of a therapist or counselor.

The brain training method, whether chemical, physical, or a mix of both, is an effective treatment for anxiety and one of the methods proven to last. After the initial learning of brain rewiring, many who struggle with anxiety can expect to use this approach in a practical manner throughout their lives.

Expectations.

Finding an effective treatment for anxiety with methods that last can be a discouraging journey and the expectations of an individual suffering from anxiety matter when deciding to get help. Not everyone is the same, neither is every therapist

When searching for effective treatment for anxiety, there needs to be a basic level of understanding that not all people are the same. The way that one individual suffers with anxiety may not be the same as another.

Methods that last rely on appropriate expectations from the individual suffering with symptoms of anxiety. To expect that seeing one therapist for a certain amount of time will “cure” anxiety is likely going to lead to disappointment.

Avoiding the disappointment is possible by adjusting expectations in this area. Know that the individual suffering with anxiety may need to rely on their own ratio of chemical and physical work.

Know that it is okay to change therapists should the relationship not feel supportive. That being said, it is important to consider expectations for how consistent one needs to be in order to effectively reduce symptoms of anxiety.

Consistency in any method is key.

Expectations regarding the amount of consistent work it will take to develop an effective treatment for anxiety are important. Methods that last require that the individual suffering with symptoms of anxiety make effort to keep up with treatment.

This takes shape in a couple of ways. One, the individual must expect that while working with one therapist or another can produce more effective results depending on the relationship, this does not mean that working with any therapist will always be pleasant.

When utilizing effective treatments for anxiety, clients can face periods of discomfort and difficulty when working through the physical and mental work. It is important to continue the work consistently to find the most effective treatment to reduce anxiety symptoms overall for each individual.

Chemical work also has the potential to produce negative results in some cases, and requires consistent monitoring and self-advocacy from the individuals utilizing it. Methods that last require the individual’s consistent effort to work with the tools and supports put in place.

It may work at different times.

With the best consistency and greatest support systems, anxiety symptoms may still rise from time to time. It is important to set expectations regarding the effectiveness of the tools you develop.

Any method that lasts helps an individual develop multiple tools to reduce symptoms of anxiety. Each of these tools has a time and a place for effectiveness. Where one tool may be all one needs in one instance of being anxious, a different tool or multiple tools in succession will be required in another. This includes the tool of accessing a support system.

Finding support: medication, family, friends, church, and counseling.

Support for anxiety comes in multiple forms: medication, medical professionals, family and/or friends, church and community groups, and a therapist/counselor.

These supports all serve the purpose of coming alongside an individual to encourage, redirect, and/or provide trusted perspective and insight the individual can rely on when their own may be skewed by anxiety. The Christian counselors at Huntington Beach Christian Counseling are here to offer guidance and help you find clarity and peace.

It is important to develop a variety of supports. Each support plays a part in methods proven to last when treating anxiety. A therapist can help you develop these support systems.

If you are struggling to know where to start or simply ready to begin working on developing the tools to reduce anxiety, reach out to me or another local therapist today.

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Bible Verses About Anxiety to Help You Overcome Anxious Thoughts

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If you pay attention to the news or social media, there’s likely more than one thing you’ll encounter that will make you groan in despair or leave you feeling somewhat anxious.
Having the ability to connect to what’s happening everywhere across the globe with our easy-to-use technology has been a major factor in increasing anxiety. Whether it is for you or someone you know, chances are you know about anxiety and have searched for ways to help with overcoming it.

Anxiety is common, and according to the Anxiety and Depression Association of America (ADAA), “anxiety disorders are the most common mental illness in the U.S., affecting 40 million adults (19.1% of the population) age 18 and older every year.” What can you do to address anxiety effectively?

Anxiety can be addressed by using therapy to work through its underlying causes and learning ways of coping with it. Other tools people have found helpful in overcoming anxiety include yoga, meditation, journaling, or even medication. Huntington Beach Christian Counseling can guide you in finding the right approach for your anxiety.

With any of those intervention tools, there is a need to create room to hear God’s promises and truth through His Word (the Bible). Despite how some have experienced the use of Scripture in the case of anxiety, it holds many encouragements that help us address anxiety.

Anxiety has a physiological aspect, to be sure, but there is a spiritual component that ought not to be discounted. The Bible, being God’s inspired wisdom, holds the reality of our potential for being anxious as well as the truest form of what will support us through such a time.

Bible verses about anxiety.

Anxiety has been a common concern for humanity since the first sin. The Bible has much to say about it because we all feel uncertain about the future, even though God knows the end of things from their beginning. The following Bible verses about anxiety are for you to meditate on, to study, and to know.

These Bible verses about anxiety and other passages of Scripture contain the keys to helping you overcome feelings of uncertainty and anxiety in tough times:

Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. – John 14:27, NIV

Jesus spoke these words to His disciples, urging them to embrace His peace that isn’t based on circumstances. The peace that He leaves us all is His Holy Spirit. His disciples need not fear not because everything is fine and dandy, but because the God they worship, who is bigger than any circumstance, has given them His presence to dwell with them.

I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world. – John 16:33, NIV

These words, spoken by Jesus on the night He was betrayed by one of His disciples, may seem paradoxical at first. How can Jesus have overcome the world when at that very moment forces were arrayed against Him to arrest and then subsequently kill Him?

Jesus understood not only God’s hand over every facet of His life, but He trusted God with the outcome. Jesus’ death for our sins wasn’t the end of the story. He overcame death and was raised to new life.

Trouble will come, whether it be in the form of persecution, terrible circumstances, or guilt from wandering from God’s truth, and that fact should steel us against life’s happenings. Looking to Jesus’ resurrection can help us live life with the hope that what is impossible for us is possible for God.

We can encourage ourselves with these words through uncertain times: “So do not fear, for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand.” (Isaiah 41:10, NIV)

And which of you by being anxious can add a single hour to his span of life? Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble. – Matthew 6:27, 34, ESV

Talking with His disciples, Jesus reminded them of the futility of anxiety. Anxiety will often rob us of hours of our lives as we ruminate on possibilities that never happen. And even when they do, our time could have been better spent elsewhere. Take each day as it comes.

Jesus’ discourse on worry in this chapter demonstrates the truth of God being a heavenly Father Who desires and promises to take care of us. It finishes with the truth that those who seek after the good of their flesh over the good of the Lord will find themselves unsatisfied and anxious.

Therefore, taking each day as it comes takes the form of seeking after God first for total satisfaction no matter what state your clothes, food, and things otherwise are in.

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus. – Philippians 4:6-7, ESV

Instead of allowing your anxieties to derail you, commit everything to God in prayer. Practicing gratitude helps focus your mind on the good things in your life, loosening anxiety’s grip on you. Thanksgiving can disrupt anxious thoughts, helping you replace worry with abundant peace.

Coming to a deeper understanding of the God who can preserve you through hardship can help you face anxiety squarely. Hence, the words just before this passage state “The Lord is near.” Knowing God and His presence in your life makes all the difference in the face of anxiety.

It takes time to unlearn unhelpful patterns and learn new ways of coping with anxiety. Pairing a study and meditation of Scripture with any of the tools you pursue is the most fruit-yielding approach.

If you’re looking for additional support beyond these Bible verses about anxiety to help you manage your anxious thoughts, don’t hesitate to seek out a Christian counselor at Huntington Beach Christian Counseling who can help you release your anxiety and take hold of God’s abundant peace. Connect with our office today for help.

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