Addressing Anxiety in Tumultuous Times

Anxious man

Byron Barlowe connects the dots between the universal problem of anxiety, what brain science is teaching us about our minds, and how Scripture and spiritual disciplines can help. In a world consumed by violent riots and trauma surrounding the Covid virus, this is a timely topic that God and science speak to well.

Millions of people worldwide are battling anxiety in a tumultuous time. The Coronavirus pandemic response has created a new abnormal: heightened fear of sickness and death, economic damage, and social isolation. Loneliness is the number one health crisis in America according to many epidemiologists, psychiatrists, and social scientists.{1} While we’re all still reeling from this, racial strife has erupted into looting, killings, and anarchy in American streets.

download-podcastMental health is an increasing concern too. One study found that during the spring 2020 mass quarantine, prescriptions for anti-anxiety meds spiked.{2} A San Francisco area hospital has seen more deaths by suicide than by Covid-19, prompting a call for an end to mass shutdowns.{3} It’s been a perfect storm of stress.

Are there real solutions right now? Yes, brain science is confirming the truths and promises proclaimed in Scripture in exciting ways! We have wonderfully adaptive minds—especially when they are focused on God. These built-in mind-morphing capabilities show the genius of our design as Image-bearers of God. Audiologist, cognitive researcher and outspoken Christian Dr. Caroline Leaf writes, “As an individual, you are capable of making mental and emotional change in your life. Through your thinking, you can actively recreate thoughts and, therefore, knowledge in your mind.”{4}

And this has profound implications for true hope. Leaf continues: “Thoughts are real, physical things that occupy mental real estate. Moment by moment, every day, you are changing the structure of your brain through your thinking [it’s happening right now as you read]. When we hope, it is an activity of the mind that changes the structure of our brain in a positive and normal direction.{5} The biblical book of Hebrews defines faith as “the substance of things hoped for, the evidence of things not seen” (Hebrews 11:1). The thankful, attentive, willfully hopeful mind creates positive emotions, thoughts, and acts of the will. In other words, we significantly control whether we have a healthy soul.

Dallas Willard writes, “The transformation of the self away from a life of fear and insufficiency takes place as we fix our mind upon God as he truly is.” As Scripture teaches, “Be transformed by the renewing of your mind.” In this article we’ll explore this transformation.

Morphing Your Mind—It’s Mostly Up to You!

Everyday stress is hard enough—but what about work-related anxiety? Money? Riots, memories of abuse, bullying, and abandonment? We have little control over family, culture or epidemics. But we can make amazing internal changes through our responses. Science and Scripture agree on this.

The transforming mind-renewal encouraged by Scripture is possible for us all, especially for people who have invited God to lead their lives. We can intentionally train our minds to reshape our brains—we are not perpetual victims of our past or circumstances. Nor are humans mere products of matter in motion. Dr. Caroline Leaf, author of Switch on Your Brain, claims that “Choice is real, and free will exists. You are able to stand outside yourself, observe your own thinking, consult with God, and [work with him to] change the negative, toxic thought or grow a healthy, positive thought. When you do this, your brain responds with a positive neurochemical rush and structural changes that improve your intellect, health, and peace.{6}

Even traumatic memories can be starved, defanged, broken down, and replaced. Brought into conscious awareness, they can become plastic enough to be recreated. Leaf explains that “Neurons that don’t get enough signal (that is, rehearsing of the negative event) will start firing apart, wiring apart, pulling out, and destroying the emotion attached to the trauma.” Also, desirable brain chemicals that bond and remold chemical connections, increase focus and attention, and increase feelings of peace and happiness begin to weaken traumatic memories even more. So bad memories, hatred, hurt, and other negative thoughts and emotions that form toxic beliefs: “If they stop firing together, they will no longer wire together. This leads to . . . rebuilding new ones.”{7}

Ideas have consequences and our beliefs guide our behavior. In the words of King Solomon, “As a man thinks in his heart, so he is.”{8} That is, we construct frameworks of beliefs and then speak and act from them.

Science seems to confirm this biblical view of self-control. Measuring magnetic fields, electrical impulses, chemical effects, photons, vibrations, and quantum energy paints a picture of intricately [networking] neurotransmitters, proteins, and energy—that is, signals—that change the brain’s landscape.{9} This “neuroplasticity [seems to be] God’s design for renewing the mind.”{10}

And there’s nothing magic about it: overcoming anxiety can be helped a lot through habits of the mind, heart, and soul.

Mindfulness & Meditation—Self-Control and Seeking God in Silent Solitude

It’s no wonder that the concept of “mindfulness” has become a “thing” these days. Meditation and concentration are new-old survival skills. How do they work?

Dr. J.P. Moreland, noted philosopher and author of Finding Quiet: My Story of Overcoming Anxiety and The Practices That Brought Peace, candidly shares his struggles with anxiety and the need he had for medications. He also discovered the power of seeking God in self-directed solitude. He emphasizes sustained habits of the praising, thankful, and self-controlled soul.

Mindful meditation is not like taking a drug, is not a quick fix, or denying the senses to rid oneself of desire.{11} “By charting new pathways in the brain, mindfulness can change the banter inside our heads from chaotic to calm.”{12} New habits are formed over time. When it comes to our minds, “practice doesn’t make perfect; it makes permanent.”{13}

Remaining at rest via the practice of spiritual disciplines takes advantage of our mind’s ability to “move into a highly intelligent, self-reflective, directed state.” And the more often we go there, the more “we get in touch with the deep, spiritual part of who we are.” This exercise switches brain modes in a way that can create wisdom and potential connection with God.{14} As Jesus taught his disciples, “Keep awake (give strict attention, be cautious and active) and watch and pray, that you may not come into temptation.”{15} We can mentor our own minds, settle our souls, habituate
our hearts, and free our spirits to respond to God. Brain science is catching up on this reality.

So, what’s going on physically when we stop to meditate in focused solitude and silence? A post at Mindful.org claims, “The impact that mindfulness exerts on our brain is borne from routine: a slow, steady, and consistent reckoning of our realities, and the ability to take a step back, become more aware, more accepting, less judgmental, and less reactive. . . . Mindfulness over time can make the brain, and thus [ourselves], more efficient regulators, with a penchant for pausing to respond to our world instead of mindlessly reacting.”{16} How different would social media conversations be—especially on politics and race—if more people practiced patient contemplation!

Various regions of our brains change while meditating. The “fight or flight” area actually shrinks in size.{17} It’s a real chill pill!

God keeps “him in perfect peace whose mind is stayed on You, because he trusts in You.”{18}

Thankfulness and Happiness—Healthy Habits of the Mind & Heart

In trying times, we all want to return to happiness. It’s a God-given right to pursue it, according to America’s founders. The biblical worldview recognizes the inherent brokenness of both creation and human beings, so it is no surprise that confusion, discord, and tragedy—along with evil spiritual powers—“steal, kill, and destroy”{19} our joy. What can be done?

Christian philosopher J.P. Moreland writes, “You have it in your power to begin a regimen of choices, assuming you would choose the right things, and form a habit of this that can substantially improve your happiness and decrease or get rid of anxiety. There really is hope.”{20} Our non-conscious mind turns thoughts over and over. Through spiritual disciplines, we bring these into our conscious awareness, which manipulates actual proteins, creating overhauled memories. Intentionally bringing God to mind—His attributes, the wonder of creation and His blessings, promises, answered prayers—such a focus leads to a cycle of good thinking, feeling, and knowing that turns into believing real truth. Faith is a gift so we’re not alone in doing this. But it is up to us to put to use the gifts described here to “work out [our] salvation with [reverence and proper humility].”{21}

Remember, we have a strong influence in reshaping our own brains—especially with God’s help. Secular scientists are discovering the wonderful power of thankfulness. Scientific studies prove seven benefits according to PsychologyToday.com. Gratitude improves relationships, physical and mental health, sleep, self-esteem, and mental resilience. It even reduces aggression, the urge for revenge. Scripture aligns with physical reality again when it tells us: “Don’t worry about anything; instead, pray about everything. Tell God what you need and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus.”{22}

Moreland jokes, “If we’re not careful, we may even come to think we were designed to flourish best when we are thankful and grateful! Yet as exciting as these psychological studies are, we didn’t need them to know the importance and value of expressing gratitude and thanksgiving to God. The Bible insists on this . . . [it’s] filled to overflowing with exhortations to be grateful to God and express thanksgiving to him.”{23} As King David famously prayed in Psalm 23, “Surely goodness and mercy shall follow me all the days of my life”—he trusted a good God to lead, protect, and bless him. That’s joy far beyond happiness!

Takeaways & Practical Applications

Brain networks form an inner life of the mind. We can switch between various networks constantly. Like a mom monitoring kids running around inside several contained rooms, this enables us to control the controllable—our reactions to events and circumstances. Brain scans confirm how we capture and police rogue thoughts in ways prescribed in Scripture: “We . . . take every thought captive to obey Christ.”{24}

UCLA researchers address how our habitual non-conscious thoughts can drive anxiety—negative self-talk like:

• “I’ll be in real trouble if…”

• “What if so and so happens next week?”

• “I’ll probably fail that exam!”

“It’s what we say to ourselves in response to any particular situation that mainly determines our mood and feelings.”{25}

“Forming a new habit requires doing things you may not want to do in the early stages of formation,” as any coach or teacher will tell you.

For retraining our brains, experts have devised methods like The Four Step Solution:

It goes as follows:{26}

Step 1: Relabeling: call out thoughts as having no necessary connection with reality: tell yourself “That is a destructive lie.” Call on Proverbs 4:23, “Guard your heart above all else, for it is the source of life.”{27}

Step 2: Reframing: take the power out of the bad thoughts. Reset your perception of the deceptive message by being mindful that it exists, its content, and how you are now feeling by correctly categorizing the distorted message. Bad self-talk includes:

• all or nothing thinking (for example: “it was a total failure”)

• overgeneralizing

• singling out one thing to focus on

• catastrophizing (or making too big a deal out of things) and

• discounting the positive

Reframing them creates stable memories formed by repeated updating.

Step 3: Refocusing: Set your mind on anything else—distract yourself from the negative thoughts. Stop obsessing! Get into “the flow” of something. Focus elsewhere. And don’t ruminate about the message—analyzing it will deepen the grooves in your brain.

Step 4: Revaluing: After a while, reflect on how you did Steps 1-3. Recommit to repeat these steps throughout the day.

Over 21 days, a “newly formed neural network” will decay in less than a month: thoughts are like muscles that atrophy and die or get stronger with use.{28} Starve the bad, feed the good.

As Paul instructed the Philippian church, dwell on what is good and pure, true and worthy of praise.{29}

Notes

1. Senator Ben Sasse, Them: Why We Hate Each Other and How to Heal, quoted by Richard Doster in Christian Healthcare Newsletter, June 2020, “Can the Church solve the country’s worst health problems?”
2. Nick Givas, Fox News, “Prescriptions for anti-anxiety meds spike amid coronavirus outbreak, new report finds,” posted April 18, 2020. www.foxnews.com/health/prescriptions-anti-anxiety-meds-spike-amid-coronavirus.
3. Amy Hollyfield, “Suicides on the rise amid stay-at-home order, Bay Area medical professionals say,” posted May 21, 2020, abc7news.com/suicide-covid-19-coronavirus-rates-during-pandemic-death-by/6201962.
4. Dr. Caroline Leaf, Switch on Your Brain: The Key to Peak Happiness, Thinking and Health, (Grand Rapids: Baker Books, 2013, p. 19 (emphasis mine).
5. Ibid.
6. Leaf, 39.
7. Leaf, 64.
8. Proverbs 23:7.
9. Leaf, 47.
10. Leaf, 65.
11. As with Buddhist meditation practices seeking utter emptiness.
12. Jennifer Wolkin, Mindful.org, “How the Brain Changes When You Meditate,” posted September 20, 2015, www.mindful.org/how-the-brain-changes-when-you-meditate.
13. J.P. Moreland, Finding Quiet: My Story of Overcoming Anxiety and the Practices that Brought Peace, Grand Rapids: Zondervan, 2019), 67.
14. Leaf, 82.
15. Matthew 26:41.
16. Ibid. Wolkin
17. Various Authors, Psychiatry Research: Neuroimaging, Volume 191, Issue 1, 30 January 2011, Pages 36-43. Posted Nov. 10, 2010: www.sciencedirect.com/science/article/abs/pii/S092549271000288X.
18. Isaiah 26:3.
19. John 10:10.
20. Finding Quiet, 54-55 (emphasis mine).
21. Ephesians 2:12, Amplified Bible.
22. Philippians 4: 6-7, New Living Translation.
23. Finding Quiet, 113.
24. 2 Corinthians 10:5.
25. Psychologists Edmund Bourne and Lorna Garano, cited by Moreland.
26. Entire section, Finding Quiet, p. ?
27. Proverbs 4:23, CSB.
28. Leaf, 151.
29. Philippians 4:8.

©2020 Probe Ministries


Lessons From a Hospital Bed

Sue in pre-op before surgeryIn the last several months, both of my severely arthritic hips were replaced. In addition to the wonderful blessing that I am out of pain, the surgeries and recoveries were full of lessons pointing me to spiritual truths I am so very thankful for:

For a long time, I needed help getting in and out of my car. To be blunt, it was always noisy with involuntary gasps and screams of pain. And while my family and friends were so very glad to be of assistance, it was hard on them to witness me hurting so badly. Now that the pain is behind me, I keep hearing comments like, “Wow! It’s so great not to see your face contorted!” or, “Oh man! You’re not making the horrible sounds you used to make when you were getting into the car!” I told my husband the other day, “I have a feeling all that was a lot worse than I had any idea.” He nodded his head, “Oh yeah. It was bad.” While I am truly sorry that my sweet helpers had to see and hear what they did, it touches me that their compassion ran so deep. I have a new appreciation of what “rejoicing with those who rejoice, and weeping with those who weep” (Romans 12:15) looks like, and how powerful it is to enter into another person’s highs and lows.

We have an amazing community group who love each other incredibly well. The night before my first surgery, they prayed over me. One of the men, with a twinkle in his eye, admonished me: “Sue, you may think this surgery is about getting a new hip, but it’s not. It’s about the people you’re going to meet and minister to in the hospital. I just want you to remember—it’s not about you, OK?” I know he said it to make me laugh, but his counsel bounced around in my head during both hospital stays. It allowed me to stay aware of the various people who came into my room, from doctors to nurses to housekeepers to the people delivering meal trays, praying, “How can I bless and encourage this person today, Lord?” It really WASN’T all about me!

I had heard from three different doctors, “You have two bad hips and they both need to be replaced.” But I didn’t sense the timing was right, especially with the expense of such huge surgeries and recovery. I learned yet again the importance of trusting God’s timing; in February I turned 65 and crossed the amazing Medicare threshold, which covered basically everything. God’s provision has been a huge part of this “adventure,” including an exceptionally generous outpouring of gifts to a GoFundMe campaign for an expensive stem cell treatment that we had hoped would replace surgery, but it didn’t. I learned again that the Lord is Jehovah Jireh, the God Who Provides (Genesis 22).

This adventure provided minute-by-minute practice in developing an “Attitude of Gratitude.” During the first surgery, it seemed that every time I turned around there was another reason to say, “Thank You, Lord!” From the marvelous shock of waking up in the recovery room in no pain, to walking on my walker a couple of hours after surgery, to the joy of being able to stand again for the simple pleasure of brushing my teeth and washing my hands at the sink, to the delicious hospital food, to the lovely flowers friends brought, to the blessing of being able to fall back asleep after every nighttime “visitor”—I was immersed in nonstop thankfulness.

The day after my second surgery, the Director of Food and Nutrition visited me to check on how the hospital was doing with the quality of the food and service. We had a delightful visit in which I was able to tell him about my immersion in thankfulness during my first hospital stay, but unfortunately I wasn’t able to remember a lot of the things I was thankful for because pain meds made my brain fuzzy. “So,” I pointed to my journal next to my bed, “this time I brought my gratitude journal so I could record the many blessings despite the pain meds. And your food is one of them!” The director grinned and said, “Ah, so that’s where the joy is coming from!” I loved that I was able to recognize a brother in Christ, and that he was able to recognize the connection between gratitude and joy.

The second surgery was a challenge for the surgeon because my hip bones are deformed from polio. I learned that there wasn’t enough hip bone to anchor the new socket with screws, so she had to use surgical cement. She has high hopes that it will hold, but warned me that if the cement doesn’t work over the long haul, “We’ll be in big trouble.” So I started praying that the Lord would literally hold me together. Some of my astute friends pointed out that that is Jesus’ job in Colossians 1:17: “In Him all things hold together.” The context is all of creation, so He can certainly handle one little hip!

I’ve already shared some of the other lessons I’ve learned in this adventure, about how to handle fear by sharing it with others and inviting the Lord into it and how to handle unexpected grief.

But I’m pretty sure there are more lessons ahead. I just pray to keep my eyes open so I don’t miss any of them.

Next Day Addendum:

I was right about there being more lessons, and I remembered one of them this morning as I easily stood up from my scooter to grab the coffee beans and mug from the cabinet for my morning cup of wake-up juice. After several years of not walking or standing because of the pain, I got out of a number of habits. Now I have to remind myself, “Hey! You can do ______ again!” I need to renew my thinking about what I can and can’t do, and in order to make these new ways of thinking permanent, I need to practice thinking differently. That’s how we experience spiritual transformation as well. One of my favorite verses is Romans 12:2, “Do not be conformed to this world, but be transformed by the renewing of your mind. . .” We are transformed by intentionally submitting how we think and interpret life to the authority of God’s word. But we have to practice new ways of thinking in order to be transformed (as opposed to a momentary flicker of a thought).

 

This blog post originally appeared at blogs.bible.org/engage/sue_bohlin/lessons_from_a_hospital_bed on November 13, 2018.


Keeping A Gratitude Journal

Gratitude Journal

Some years ago Dr. Billy Graham was a guest on Oprah. I will never forget his answer to her question, “What are you most thankful for?”

He said, “Salvation given to us in Jesus Christ . . . and the way you have made people all over this country aware of the power of being grateful.”

I loved that he took advantage of the platform to share the core of the gospel message, but also that he honored Oprah for making a difference in the culture by stressing gratitude the way she has. Millions of people have discovered the power of keeping a gratitude journal because of Oprah’s testimony of how it impacted her life.

There’s a difference between a grateful thought popping into our heads, even if we turn it into a prayer of gratitude, and the intentionality and physicality of daily writing down three things from that day for which we are grateful. There’s something about writing with pen and ink on paper that carves the thoughts into our brains. (See my blog post Pen > ‘Puter)

There’s also something about recording our gratitude that changes the way we think. We become more aware of the ways in which God blesses us with what I call His “hugs and kisses” throughout the day. Instead of taking for granted the fact that the traffic lights were all synced up to allow us to sail through green lights all the way to our destination, we say, “Oh, thank You, Lord!” light after light, our sense of wonder and appreciation enlarging with each intersection. When the rain starts literally the second after we climb into the car and slam the door shut, we say, “Oh Lord!! Bless You!” instead of saying, “Wow, that was lucky.” When we wake up in the morning and realize we didn’t have to get up and use the restroom, we see it as the blessing and gift that it is rather than taking it for granted.

I always suggest keeping a gratitude journal for those battling depression. If they are especially depressed, I suggest writing down ten things instead of three or five. When we are deep in the weeds of despair and hopelessness, it’s easy to believe the lie that nobody cares, including God. But even those immersed in the mire of darkness can still find things to be grateful for: any body part that works, any body part that doesn’t hurt, heating or air conditioning, a bed to sleep in, access to clean water to drink and bathe in, being surrounded by people who speak the same language, internet access, a car, family members who still love them, a job, their memory, the ability to read . . . the list goes on and on, if they will pay attention. (Let me take a moment to point you to an excellent article on Bible.org by my dear friend Ann Golding: “Helping a Friend Through the Darkness of Depression.”

Several years ago, Ann Voskamp taught more millions of people to keep a gratitude journal in her book One Thousand Gifts. She explained that everything that God allows to happen to us is filtered through His love and grace, so even if it’s horrible and painful, it is transformed into a gift for which we can say “Thank You.”

One of my pastors regularly posts to Instagram a picture of the gifts he’s grateful for, hashtagged with a number. Having started at #1000, he’s at #538 today. Not surprisingly, JP [@jpokluda] is one of the most joy-filled people you’ll ever meet. He lives immersed in always-conscious gratitude that overflows into joy.

It would be reasonable for you to wonder about MY gratitude journal, right?

Well, I kept one many years ago when I first learned about God’s command to give thanks not only IN everything, (1 Thessalonians 5:18) but FOR everything (Ephesians 5:20). And an interesting thing happened: developing and maintaining an attitude of gratitude become a way of life for me, like breathing. Recently I realized that my “thank Yous” outnumber my “please” prayers by about a 9-to-1 margin. I guess the discipline of keeping a gratitude journal became a part of who I am.

And I’m good with that. :::smile:::

 

This blog post originally appeared at
blogs.bible.org/engage/sue_bohlin/keeping_a_gratitude_journal on June 27, 2017.