If you’ve ever found yourself searching online for information about anxiety from a Catholic perspective , and you’re currently grappling with anxiety symptoms, I want you to know that you’re not alone in your pain. I extend a heartfelt challenge to you – don’t give up, no matter how overwhelming it may feel. My heart goes out to you, dear reader, as someone who has faced the grip of Generalized Anxiety Disorder (GAD). I share my own journey in the hope that it might offer something valuable to you.
First and foremost, it’s crucial to recognize that you are not defined by what your are experiencing in that anxiety. You are a beloved son or daughter of God, and anything suggesting otherwise is a pure and simple lie. When anxiety tightens its grip, establishing a foundation is essential to diminish its intensity. While seemingly obvious, it remains true – diet, exercise, and sleep are fundamental elements for a successful foundation.
Maintaining a consistent sleep schedule, establishing routines, and beginning your day with a structured to-do list within the first 15 minutes of waking are paramount. Paying attention to how certain foods affect you, such as reducing or eliminating sugary foods and caffeine, contributes significantly to managing anxiety. Opting for a well-balanced, nutrient-dense diet with prebiotic foods like leeks, sauerkraut, whole fruits and vegetables, and whole grains can positively impact mental health.
Engaging in at least 30 minutes of exercise daily is another crucial pillar. Importantly, find exercises and foods that you genuinely enjoy – it’s about cultivating habits that bring you joy rather than resentment.
Now, let’s talk about the social component. Do you have friends? Is there at least one person you trust and can confide in? If not, consider working towards building meaningful relationships in your life, even if it starts with just one good friend.
Moving on to the consideration of psychiatric medication, while I’m not an advocate for using medication haphazardly, it becomes a valid option if your anxiety feels overwhelming, even after implementing lifestyle changes. Medication should complement therapy and spiritual guidance, serving as support rather than a mere band-aid solution. It’s crucial to note that this discussion is specific to anxiety-related issues, not more serious mental health diagnoses.
Reflecting on my own struggles with anxiety, if you had asked me during the worst times what made me anxious, I wouldn’t have been able to pinpoint it – it felt like everything made me anxious. Working one-on-one with a trusted Catholic therapist who I felt connected with became instrumental in understanding how various life experiences, including my parents’ divorce, relationships, and internalized lies, contributed to the storm of anxiety within me. These emotional wounds, as Dr. Bob Schutz would term them, needed love and healing from Christ. Through the guidance of a therapist, I found a path to process these traumas in a way that had been lacking in the past.
Some questions to consider when reflecting on the sources of you anxiety, is to ask yourself when you started to feel this way and what was going on in your life around this, for instance it took a couple of years after my parents divorce to start seeing how it impacted my overall mental health. Alcohol and drug use are ALWAYS going to make you feel worse in the LONG TERM, yes short term there will be relief but don’t by into the lie that you can continue to rely on that shot term eventually over time the drugs and alcohol will lose that same effect it once had.
It can also be helpful to consider some the most common cognitive distortions we can fall into here are some examples of cognitive distortions….
- Black-and-White (or All-or-Nothing) Thinking:
- Original: “I never am going to feel better.”
- Revised: “It may seem challenging now, but I can work towards feeling better over time.”
- Jumping to Conclusions (or Mind-Reading):
- Original: “She didn’t respond to my text; she probably definitely doesn’t like me.”
- Revised: “It’s possible she’s busy or hasn’t seen the text yet. I shouldn’t assume her feelings without more information.”
- Personalization:
- Original: “My client doesn’t like me; I must be an awful therapist.”
- Revised: “It’s essential not to personalize a client’s response. It could be related to various factors and not a reflection of my abilities.”
- Should-ing and Must-ing (Using Self-Critical Language):
- Original: “I should not be feeling anxious.”
- Revised: “It’s okay to feel anxious; I can explore healthy ways to manage and understand these feelings.”
- Mental Filter (Filtering Out the Positives):
- Original: “I am horrible at getting enough exercise.”
- Revised: “While I may not have been consistent, I can acknowledge the times when I did engage in physical activity.”
- Overgeneralization:
- Original: “I’ll never find my soul mate.”
- Revised: “Finding a soul mate is a journey, and I can remain open to new experiences and connections.”
- Magnification and Minimization:
- Original: “It was only one good grade.”
- Revised: “Achieving a good grade is a commendable accomplishment, and I should recognize my efforts.”
- Fortune-Telling:
- Original: “The Doctor is going to tell me I have cancer.”
- Revised: “It’s important not to predict outcomes. I’ll wait for the doctor’s assessment and take steps accordingly.”
- Comparison:
- Original: “Look at her photos; she is so much fitter and happier than me.”
- Revised: “Everyone’s journey is unique. I can focus on my progress and well-being rather than comparing myself to others.”
- Catastrophizing:
- Original: “My car isn’t working right; I am probably going to miss work and lose my job.”
- Revised: “Car issues are common; I’ll address the problem and find a solution without assuming the worst.”
- Labeling:
- Original: “I am anxiety incarnate.”
- Revised: “Experiencing anxiety doesn’t define me; it’s a challenge I can learn to manage.”
- Disqualifying the Positive:
- Original: “I met my goal to eat healthy today, but I have eaten unhealthy for the past week.”
- Revised: “Celebrating today’s success in eating healthy is a positive step. I can focus on building more healthy habits moving forward.”
Embracing Cognitive Freedom in Dealing with Anxiety
In addition to challenging our thoughts, another empowering approach is to cultivate acceptance through the practice of cognitive diffusion. This involves simply observing thoughts associated with anxiety without becoming entangled in them. Imagine your thoughts as leaves on a stream, flowing away without gripping your attention. For instance, you might notice a thought about pink elephants and, instead of dwelling on it, observe it passing by like leaves drifting down a river.
Another valuable tool in my journey was allocating dedicated “worry time.” I would consciously tell myself, “Alright, at 10:00 am, I’m going to allow myself to feel anxious for 15 minutes. I’ll lean into the feeling, acknowledging it without judgment.” This intentional approach helped me create a space for anxiety without letting it control my entire day.
Additionally, incorporating coping thoughts has proven to be highly effective. Reminding myself, and continuing to do so, with affirmations like “This is only temporary; I will not feel this way forever” provides a reassuring anchor during challenging moments. It’s a gentle reminder that emotions are transient, and a brighter perspective awaits beyond the temporary discomfort. These are also invaluable moments to offer up to Christ giving meaning to the anxious Christian. By integrating these practices into your mental toolkit, you can foster a sense of cognitive freedom, allowing you to navigate anxiety with resilience and a mindful perspective. Remember, the ability to observe thoughts without being consumed by them is a powerful step toward emotional well-being.
There are many tools out there but at the end of the day anxiety usually stems from hurts we’ve experienced and how we deal with that pain mentally, physically and spiritually. Invite God into your fears; He alone understands EXACTLY what you’re feeling. Disregard the deceptive notion that you just need to trust in God more, and the feeling will magically vanish. You can trust in the Lord and still grapple with crippling anxiety – let’s dispel that misleading notion once and for all.
I highly recommend delving into Be Healed—a profound resource that has been instrumental in my own journey. You can find it on Amazon https://amzn.to/4b8. Additionally, for those navigating sexual issues, Be Restored provides invaluable insights. Check it out amzn.to/48IxoSX.
Link To Be Healed
Link To Be Restored
