Talk to God...

The Serenity Prayer:

"God, grant me the serenity to accept the things I cannot change,

courage to change the things I can,

and wisdom to know the difference."

The Jesus Prayer:

"Lord Jesus, Son of God, have mercy on me, a sinner."

Psalm 23:

1 The Lord is my shepherd;

I shall not want.

2 He makes me to lie down in green pastures;

He leads me beside the still waters.

3 He restores my soul;

He leads me in the paths of righteousness

For His name’s sake.

4 Yea, though I walk through the valley of the shadow of death,

I will fear no evil;

For You are with me;

Your rod and Your staff, they comfort me.

5 You prepare a table before me in the presence of my enemies;

You anoint my head with oil;

My cup runs over.

6 Surely goodness and mercy shall follow me

All the days of my life;

And I will dwell in the house of the Lord

Forever."

The Prayer of St. Francis:

Lord, make me an instrument of your peace:

where there is hatred, let me sow love;

where there is injury, pardon;

where there is doubt, faith;

where there is despair, hope;

where there is darkness, light;

where there is sadness, joy.

O divine Master,

grant that I may not so much seek

to be consoled as to console,

to be understood as to understand,

to be loved as to love.

For it is in giving that we receive,

it is in pardoning that we are pardoned,

and it is in dying that we are born to eternal life.

Amen.

The Our Father (The Lord's Prayer):

"Our Father, who art in heaven, hallowed be thy name;

thy kingdom come; thy will be done;

on earth as it is in heaven.

Give us this day our daily bread.

And forgive us our debts, as we forgive our debtors.

And lead us not into temptation; but deliver us from evil"

Read the Bible and lean on the promises you find there...

Philippians 4:6-7 (NIV)

  "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."

Matthew 6:25-34 (NIV)

  "Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear. Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life?... Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own."

1 Peter 5:7 (NIV)

  "Cast all your anxiety on him because he cares for you."

Psalm 55:22 (NIV)

  "Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken."

Matthew 11:28-30 (NIV)

  "Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light."

Isaiah 41:10 (NIV)

  "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."

John 14:27 (NIV)

  "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."

Do something healthy everyday and build healthy habits for a healthy lifestyle...

Regular Exercise

Engaging in physical activity releases endorphins, which are natural mood lifters. Aim for at least 30 minutes of moderate exercise most days of the week. Activities like walking, jogging, swimming, or yoga can be beneficial for reducing anxiety.

Balanced Diet

Eating a nutritious diet can positively impact both physical and mental health. Focus on consuming a variety of fruits, vegetables, lean proteins, whole grains, and healthy fats. Limit intake of caffeine, sugar, and processed foods, which can exacerbate anxiety symptoms.

Adequate Sleep

Prioritize getting enough sleep each night, as insufficient sleep can worsen anxiety. Aim for 7-9 hours of quality sleep per night by establishing a consistent bedtime routine, avoiding screens before bed, and creating a comfortable sleep environment.

Stress Management Techniques (see below)

Incorporate stress-relief techniques into your daily routine, such as deep breathing exercises, meditation, mindfulness, or progressive muscle relaxation. These practices can help calm the mind and reduce feelings of anxiety.

Limiting Alcohol and Caffeine

Alcohol and caffeine can disrupt sleep patterns and exacerbate feelings of anxiety. Limit your intake of these substances, especially in the hours leading up to bedtime.

Time Management

Feeling overwhelmed by a hectic schedule can contribute to anxiety. Practice effective time management techniques, such as prioritizing tasks, breaking them into smaller, manageable steps, and setting realistic goals. Delegate tasks when possible and learn to say no to additional commitments.

Seeking Support

Don't hesitate to reach out to friends, family members, or a therapist for support. Talking about your feelings with someone you trust can provide validation and perspective, while therapy can offer coping strategies and tools to manage anxiety more effectively.

Limiting Screen Time

Excessive screen time, particularly on social media or news websites, can increase feelings of anxiety and stress. Set boundaries around your screen time and prioritize activities that promote relaxation and well-being.

Engaging in Hobbies

Participating in activities you enjoy can distract your mind from anxious thoughts and promote a sense of fulfillment and accomplishment. Whether it's reading, gardening, painting, or playing a musical instrument, make time for hobbies that bring you joy.

Practice Self-Compassion

Be kind to yourself and practice self-compassion. Accept that it's okay to feel anxious at times and acknowledge your efforts in managing it. Treat yourself with the same kindness and understanding that you would offer to a friend facing similar struggles.

Breathe...

Calming techniques can help alleviate anxiety and promote a sense of relaxation and well-being. Here are several techniques you can try:

Deep Breathing

Practice deep breathing exercises to activate the body's relaxation response. Take slow, deep breaths in through your nose while counting to four, filling your lungs with air, and exhale slowly through your mouth while counting to five. Focus on the sensation of your breath as it enters and leaves your body. Remember that you were created by God and God gives you breath to sustain you.

Progressive Muscle Relaxation (PMR)

PMR involves systematically tensing and then relaxing different muscle groups in the body. Start at your toes and work your way up to your head, tensing each muscle group for a few seconds before releasing the tension. Pay attention to the difference between tension and relaxation. God gave you a body to do good work so give your body some attention and ask God to meet the needs your body reveals to you in these moments.

54321

The 54321 mindfulness practice is a simple yet effective technique to ground oneself in the present moment and reduce stress or anxiety. Here's how it works:

5 - Look around and notice five things you can see. Take a moment to observe these objects or details in your surroundings. Pay attention to their colors, shapes, textures, and any other distinguishing features.

4 - Now, shift your focus to four things you can feel. This could include the sensation of your feet on the ground, the texture of your clothing against your skin, the warmth of sunlight on your face, or the feeling of air moving in and out of your lungs as you breathe.

3 - Next, become aware of three things you can hear. Listen closely to the sounds around you, whether they're near or far. It could be the hum of appliances, birds chirping outside, traffic noise, or even the sound of your own breathing.

2 - Notice two things you can smell. Take a deep breath in and pay attention to any scents in your environment. It might be the aroma of food cooking, freshly cut grass, flowers, or even the subtle scent of your surroundings.

1 - Finally, focus on one thing you can taste. This could be a sip of water, a piece of fruit, a mint, or simply the lingering taste in your mouth. Take a moment to fully experience the flavor and sensation on your tongue.

By engaging your senses in this way, you bring your attention fully into the present moment, helping to calm your mind and cultivate mindfulness. God gave you five senses to explore the world, exercise discernment and connect with others. Understanding and being at peace in our senses is a pathway to deeper understanding, self-awareness and spiritual growth.

Mindfulness Meditation

Mindfulness meditation involves focusing your attention on the present moment without judgment. You can practice mindfulness by observing your thoughts, sensations, and emotions as they arise, without trying to change them. Mindfulness exercises can help calm a busy mind and reduce anxiety. God is present in each moment and will reveal the truth and needs of each situation you face as you quiet yourself to listen to the Holy Spirit.

Visualization

Close your eyes and imagine yourself in a peaceful and calming environment, such as a beach, forest, or meadow. Use your senses to immerse yourself in the scene, imagining the sights, sounds, smells, and sensations. Visualization can help distract your mind from anxious thoughts and promote relaxation. Learning to relax and reach out to God through your imagination is a tool you can take with your anywhere. God gave you your imagination and wants to reveal hopes and dreams and plans for you there.

Journaling

Writing down your thoughts and feelings can help you process emotions and gain perspective on your anxiety. Try journaling about your worries, fears, and stressors, as well as things you're grateful for or moments of joy. Regular journaling can help reduce rumination and promote emotional well-being. God spoke the world into being. Words have power and writing yours down may help you uncover mysteries hidden in your soul or help you make a plan for the rest of your week.

These calming techniques can be practiced individually or in combination to help manage anxiety and promote a sense of calm and relaxation. Experiment with different techniques to find what works best for you, and remember to practice regularly for maximum benefit.

Be conscious and intentional with prayer and meditation to practice intimacy with God...

Brother Lawrence, a 17th-century Carmelite monk, taught the practice of the presence of God through his own example and writings. His main work, "The Practice of the Presence of God," outlines his simple yet profound approach to intimacy with God...

Continuous Awareness

Brother Lawrence emphasized the importance of maintaining a continuous awareness of God's presence throughout the day, in every activity and circumstance. He believed that one could commune with God not only through formal prayer but also through the mundane tasks of life.

Intimacy with God

He encouraged cultivating an intimate relationship with God, viewing Him as a close companion rather than a distant deity. Brother Lawrence believed that God's presence could be experienced in the ordinary moments of life, transforming even the most mundane tasks into acts of worship.

Simplicity and Humility

His teachings centered on simplicity and humility. Brother Lawrence advocated for a life of humble service and obedience, finding joy in serving God in the present moment, regardless of one's circumstances or station in life.

Practical Application

Brother Lawrence's teachings were highly practical, emphasizing the importance of integrating spiritual practices into daily life. He encouraged believers to practice the presence of God through acts of love, gratitude, and surrender, offering each moment as a gift to God.

Perseverance and Patience

Brother Lawrence acknowledged that practicing the presence of God requires perseverance and patience. He encouraged believers to be patient with themselves and to trust in God's grace, knowing that true spiritual growth takes time and effort.