Do Not Be Anxious

Anxiety and panic attacks used to be close friends of mine… toxic friends, that is.

In my teens, I not only suffered from depression but also anxiety. And though I was diagnoses with the usual, generalized anxiety disorder, I also suffered from two other types of anxiety disorders, namely social phobia and obsessive compulsive disorder. So when I say I know anxiety… friend, I know anxiety. Very well, unfortunately.

And that is why I give all glory to God when I say that I no longer struggle with anxiety of any kind. I still get worried and stressed at times (of course!), but it never gets to the stage it did in my past, and certainly never reaches the height of a panic attack, praise God.

Part of my healing is that God brought people into my life who taught me valuable, practical skills in helping anxiety. And I would like to share one particular exercise that helped me the most. It’s a simple breathing exercise and something I’ve since sent to friends, family members, even strangers on Instagram who need help with anxiety.

The best part is, you can do this at any time and no one else would ever know you’re doing it. (Great for if you’re in a social situation and you need to instantly calm down, which I have needed to do countless times in my life.) You can do this exercise anytime you feel anxious, before you go into a situation where you know you will be anxious, and/or even stop a panic attack.

Basically, you’re counting to four, three different times as you breathe: first you breathe in through your nose, then you hold your breath, and then you breathe out — all while mentally counting to four each time. Basically: Breathe in through your nose 1… 2… 3… 4…. Hold your breath 1… 2… 3… 4…. Breathe out through your mouth 1… 2… 3… 4…. 

Easy, right? Keep doing this breathing exercise over and over until you feel calm. The key is to focus completely on counting to 4 slowly — the slower the better — as you breathe in and out. Think about nothing else than counting and breathing, so your mind calms down.

And, as always, I encourage you to start the day off with the Lord. Pray and ask Him to calm your mind, your heart and your spirit. Also be in His Word daily. These are a few of my favorite verses in times of stress. Memorize them, meditate on them and pray it over yourself:

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.
Philippians 4:6-7

Cast all your anxiety on Him because He cares for you.
1 Peter 5:7

Say to those with fearful hearts,
“Be strong, do not fear; your God will come,
He will come with vengeance; with divine retribution
He will come to save you.”
Isaiah 35:4

“You will call, and the LORD will answer; you will cry for help, and He will say: Here am I.”
Isaiah 58:9