4 Minutes 4 Hard Times – To Handle Worry

Welcome back to another 4 minute post. Today we’ll look at one effect of hard times that can become debilitating–our tendency to worry until we are fettered by fear.

 Marshall J Cook tackles our fears from a spiritual perspective in his book, How to Handle Worry – A Catholic Approach. He writes that worry can be productive when it motivates us to action, but destructive when it stagnates us, or when it becomes so chronic that it affects our health. The following are some of the nuggets available in his book:

In order to cope with anxiety, understand that anxiety is a normal reaction to stressors. Sometimes simply acknowledging nervousness is enough. But other times we need to take action—deep breaths, mini breaks in the day to relax, slowing down and simplifying, leaving room in our schedule for the unexpected, keeping a daily journal, adding music to our life, exercising, and/or getting the amount of sleep we really need.

We always need to take our problems to the Good Shepherd. Turn all the “stuff” – big and small – over to God. God is in control. Allowing our anxiety to keep us from action demonstrates a lack of trust in God, for if we truly believe that God is good and wants what is best for us, that He is all powerful and knows better than we do what we need, that this life is only a short part of our whole existence, then we have nothing to fear.

But even when we want to trust him (Lord, I believe. Help my unbelief!), worries return. What then? Meet the anxieties head on – set a 10 minute appointment for them at the same every day. When worries come at other times, tell them you’ll think about them at the set time, not now. When the set time comes, fully experience the worry. Let it flood you. Christ is with you; nothing bad will happen to you. The worry is only a feeling. The storm will subside, replaced by a sense of relief. Then thank God for being with you, and even for the worry itself. At some point the worry won’t show up for its 10 minute appointment. Then pray for 10 minutes and thank God again.

In order to turn anxiety into energy, don’t resist or deny the fear. Track it to its true source. Name it. Then push the fear to the extreme. What is the worst that can happen? What are the odds that it will?

Figure out what, if anything, you can do about this particular fear. Let God help you choose the option that seems best. Write down exactly what you will do and when. Next, act in spite of your fear. Move forward. Abide by your decision and its consequences. Breathe deeply, pray, listen.

If your worry is due to lack of information, learn more and make a decision. If it is fear of the future, prepare fully and leave the rest to God. If you are afraid you made a mistake in the past, decide to act to repair the mistake, or not to act, and let it go. If your fear has frozen you into inertia, engage in vigorous sloth-busting. Take a step! If you are a master at evasion, face the music and remember God is leading the band.

If your worries keep you from making decisions, the author counsels, “Consider this. In a fundamental sense, you can’t make a ‘wrong’ decision. Whatever you decide, asking for God’s guidance and trusting in his love for you, you will grow in faith and love. You will find triumph and failure, sorrow and joy, because these are the essence of life on earth. You will more fully feel God’s abiding and incredible love for you, and you will see more clearly his plan for your life. When you look at it that way, what are you worried about?”

 

©©©©©©©©©©©©

In his newest book, Real Life, Dr. Phil McGraw writes to prepare people for “the seven most challenging days of your life.” One of those 7 is the day we realize we’ve been allowing fear to dominate our lives.

Dr. Phil believes we need to learn to be true to ourselves by choosing to live our lives authentically—not by conforming to what others think we should do, but by following our own passions and unique abilities. He says, “An interesting thing about integrity and self-acceptance is that when you’re comfortable in your own skin, other people sense it and usually end up respecting you a whole lot more than if you spent all your time trying to please them anyway.”

However, changing the way we are living, when we are living in fear, is scary. We have to be so tired of not living authentically that we risk the unknown to claim a new way, the change we (and the world around us) deserve.

Common fears are:

• Fear of losing control (reduces the sense of peace and joy in life)
• Fear of humiliation (keeps us from fighting for things worth fighting for)
• Fear of pain and punishment (keeps us from challenging ourselves)
• Fear of rejection (keeps us from enjoying friendships and partnerships)
• Fear of responsibility (keeps us from finding achievement and joy in life)
• Fear of intimacy (keeps us from the joy of relationships)
• Fear of failure (impedes us from seeking the values and passions we want to explore)

 

Dr. Phil’s action steps:

1. Decide what we really want and care about.
2. Examine how far we are away from what we want.
3. Make a life decision from the heart, a conviction.
4. Be true to ourselves, focus on where our lives don’t represent who we are and where we can change (responsibly, not selfishly).
5. Make it happen. Plan with goals and timetables.
6. Acknowledge our fears. What drives our behavior?
7. Challenge our irrational fears (often about our “unworthiness” or others’ judgments of us).
8. Set ourselves up for success (figure out what help we need and get it).
9. Know that we are not alone. Everyone feels anxiety and fear. Courage is acting in the face of it.

 

You’ve spent 4 minutes learning about ways to cope with hard times. I hope you find one bit of wisdom that will calm your worries. If not, you can go straight to the Source—below are some Bible quotes to consider. They can be printed out and taped to your mirror or slipped into a lunch bag.

Blessings on your week!

Betty Arrigotti 

Mark 5:

³⁶But Jesus, overhearing what was being spoken, said to the synagogue official,

 “Do not be afraid any longer, only believe.”

Matthew 10:

²⁹“Are not two sparrows sold for a cent? And yet not one of them will fall to the ground apart from your Father. ³¹“So do not fear; you are more valuable than many sparrows.

Psalm 118:

⁶The LORD is for me;

I will not fear;

What can man do to me?

Psalm 34:

⁴I sought the LORD, and He answered me,

And delivered me from all my fears.

Psalm 55:

 ⁴My heart is in anguish within me,

And the terrors of death have fallen upon me.

¹⁶As for me, I shall call upon God,

And the LORD will save me.

Psalm 94:

¹⁸If I should say, “My foot has slipped,”

Your loving kindness, O LORD, will hold me up.

¹⁹When my anxious thoughts multiply within me,

Your consolations delight my soul.

Philippians 4:

⁶Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. ⁷And the peace of God, which surpasses all comprehension, will guard your hearts and your minds in Christ Jesus.

Luke 12:

³²Do not be afraid, little flock, for your Father has chosen gladly to give you the kingdom.

Matthew 11:

²⁸Come to Me, all who are weary and heavy-laden, and I will give you rest.