Who Me, Worry?
Ten Ways to Ward off Fear and Worry

Wars. Rumors of wars. Financial problems. Trouble with our jobs, our family, our health. All good reasons to worry, right?

The Bible clearly says “no way�.

Worry is another name for fear run amuck. Worry can strike at any time â€" waiting in line at the grocery store, while writing out those monthly bills, in the car. Many people grab hold of their fears at night, laying down for bed, the worrying habit kicking in. What if I can’t pay the rent? How do I solve this problem at work? Does God really love me, despite all the crazy things I do? These thoughts run around our minds like a gerbil on a wheel, keeping us staring at the clock beside the bed or getting angry at the spouse sleeping peacefully next to us. Don’t they know that there are problems afoot â€" the world is a mess!

There will always be problems â€" being a human being guarantees this fact. What we sometimes forget is that we can choose how to deal with these problems. Fear and worry often becomes a habit, a poor choice in how we deal with our circumstances.

Fear is hard-wired into our systems, and sometimes it works out well for us. When we see our toddler running into the street, our fear produces chemicals in our body that make us run faster to get to our child before anything happens. It’s the fight-or-flight response. In our hum-drum daily lives, however, this response is not really needed. Worrying about paying off our car loan kicks our bodies into overdrive, but there’s no-where to go. (Unless the “flight� portion of fight-or-flight gets you to board a plane to Tahiti, but that’s only delaying and adding on to your problems in the long-term.)

Fortunately, there are some practical ways to ward off our worrying habits.

1. Breathe. When we’re anxious, we breathe shallowly from our chests, which only make the fear worse. Learn how to breathe slowly from the stomach. Count four slow breaths in through the nose, and four slow breaths out through the mouth. Repeat as necessary.

2. Relax. Teach yourself how to relax by tightening the muscles in your body, then relaxing them, moving all fearful thoughts aside. Get a tape from the library, a bookstore, or on-line on progressive muscle relaxation. You’ll be surprised at how much tension your body holds in its muscles. When your worry thoughts start up, you can quietly push them aside using your relaxation tools. There are some “New Age� resources out there, so use your discretion listening to any recordings.

3. Quiet time. Most of us rush through our day, and our thoughts mimic this behavior. Schedule time to have a quiet devotion time â€" early in the morning works well, before the day starts to crank up. At night, try relaxing music or a relaxation CD. Turn off the nightly news and read a good book.

4. Exercise. Your body needs to move to be healthy. Even light exercise stirs up “good� chemicals in our bodies, giving us a sense of well-being and reducing our stress. After checking with your doctor, try a walking routine three days a week, then gradually increase your workouts. With all that fear out of the way, you may be skateboarding or water skiing before you know it.

5. Eat well. Try eliminating foods and drinks that set you on edge -- excess sugar and caffeine do not install a sense of calm in most people. Eat lots of nutritious foods, including whole grains, fish, chicken, veggies, and fruits. Try to by-pass anything in a plastic package. Of course, Ding-Dongs and cheesecake are really yummy, but they pump sugar throughout the bloodstream, jump starting all sorts of chemical “yikes-I’ve got to run or die flight or fight� responses.

6. Have Fun. Worry and anxiety can bring on depression, which is not a good place to live. Rent a funny movie, read the comics, see a comedic play, play with your kids in the back yard. Yes, life is serious and problematic, but it’s good to recognize the lighter side of life. God wants us to be joyful: "Why are you downcast, O my soul? Why so disturbed within me? Put your hope in God, for I will yet praise him, my Savior and my God" (Psalm 42:5).

7. Be a Do It Now Person. Take steps to decrease your fear now â€" don’t put it off to “somedayâ€?. “Someday Isleâ€? is a lonely, difficult place to reside. Remember that even baby steps are moving you forward â€" try one thing today to change your worrying habits, always moving ahead.

8. Address Your Problems. We often use worry as a procrastination device â€" spinning our wheels but not getting anywhere. Be firm with yourself to confront your problems head-on. If you’re having financial trouble, talk to an advisor, or a trusted financial-savvy friend. If you’re having marriage problems, see a counselor. Realize that many things are out of our control â€" but worrying is not going to help those rumors of wars go away. Say a prayer then stop worrying. Trust that God has a plan not only for your life, but the entire world.

9. Search for Help. If worry is a concern in your life, ask a friend, doctor, or pastor if they have any ideas. Search the Net or library for books to read or tape series that will give you ideas and encouragement. Some ideas: The Midwest Center for Stress and Anxiety (www.stresscenter.com) has an extremely effective tape series, as well as a forum to help those with anxiety. A few book ideas to get you started: “From Panic to Power: Proven Techniques to Calm Your Anxieties, Conquer Your Fears, and Put You in Control of Your Life� by Lucinda Bassett. “Hope and Help for your Nerves� by Dr. Claire Weeks.

10. Have Hope. Fear can leave us feeling alone and desperate. Know that God will never abandon us. "Do not be anxious about anything, but in everything, 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" (Philippians 4:6-7). "...put your hope in the LORD both now and forevermore." (Psalm 131:1)
Take comfort in Jesus’ simple yet profound words:

"Then Jesus said to his disciples: "Therefore I tell you, do not worry about your life, what you will eat; or about your body, what you will wear. Life is more than food, and the body more than clothes. Consider the ravens: They do not sow or reap, they have no storeroom or barn; yet God feeds them. And how much more valuable you are than birds! Who of you by worrying can add a single hour to his life? Since you cannot do this very little thing, why do you worry about the rest?" (Luke 12:22-26, NIV). (Also see Matthew 6:25-34)
The message is clear -- He wants us to live our lives without worry. So relax, take a deep breath, and enjoy this moment that God has given us.

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