Have you been lying awake wondering how to overcome anxiety and fear when everything feels uncertain?
I’m sitting here typing this after not posting for over a month. And honestly? I’ve been struggling. My husband and I are navigating possible moves to new places.
We’re balancing what feels like absolute chaos. We’ve walked through tremendous loss on both sides of our families. Betrayal. Surrender. So much happening so fast.
There have been nights where one of us can’t sleep. Anxiously checking emails at 2 AM. Crying out to God with tears streaming down our faces. Life has been throwing lemons at us, and we’re completely out of glasses.
I wish I could tell you I’ve figured out how to make anxiety go away forever. I haven’t. But God has been teaching me how to overcome anxiety and fear one day at a time. And I wanted to be vulnerable with you today. To share what I’m learning in the trenches.
Because if you’re reading this, chances are you understand. The weight of ministry. The constant balancing act.
The exhaustion that makes even a simple hug feel like too much effort. You’re not alone in this, friend.
Name Your Anxiety Triggers Out Loud (Yes, Actually Say Them)
Here’s what I’ve discovered: anxiety thrives in the shadows of our minds.
I started keeping a list of anxiety triggers on my phone. Not to obsess over them. But to drag them into the light. When I actually say out loud, “I’m anxious about that email,” something shifts.
Try this: When anxiety hits, stop and name it. Say it to God. Say it to your husband if he’s available. Even say it to yourself in the mirror.
“I’m afraid we won’t have enough money.“
“I’m scared this new opportunity will fail.“
“I’m anxious about what people will think.“
There’s power in naming the fear. It loses its grip when you expose it. And here’s the beautiful part: once you name it, you can actually address it. You can pray specifically. You can take action on real concerns instead of drowning in vague dread.
This isn’t about creating a list to worry over. It’s about creating clarity so you can move forward.
RELATED: 7 Simple Ways To Build A Solid Support System
Create a “Calm Anxiety Quickly” Toolkit (And Keep It Close)
When anxiety attacks hit, you don’t have time to Google anxiety relief techniques.
I learned this the hard way. So I built myself a toolkit. Mine lives in my phone notes and on a card in my wallet. It has three sections: breathe, ground, and speak truth.
For breathe: I do 4-7-8 breathing. Inhale for four counts. Hold for seven. Exhale for eight.
It sounds simple because it is. But it works to calm anxiety attacks by slowing your nervous system.
For ground: I use the 5-4-3-2-1 method. Name five things you see. Four you can touch. Three you hear. Two you smell. One you taste.
This pulls you back to the present moment.
For speak truth: I have three Bible verses ready. Philippians 4:6-7. Isaiah 41:10. Psalm 94:19.
I say them out loud even when I don’t feel them.
Build your own toolkit. Test what actually helps you. Then keep it accessible for when panic rises.
Practice Mini-Surrenders Throughout Your Day
You know what’s exhausting? Trying to control everything all at once.
I’ve started practicing what I call mini-surrenders. These are tiny moments of releasing control throughout the day. Not huge dramatic prayers. Just small acts of trust.
When I check my email anxiously: “God, I release this to You.“
When my husband looks stressed: “God, I can’t fix him. You can.“
When I worry about finances: “God, You’ve always provided.“
These aren’t magic words. They’re training wheels for trust. Each mini-surrender is like a tiny workout for your faith muscles. And over time, you get stronger at releasing control.
The goal isn’t to stop anxiety thoughts completely. That’s not realistic. The goal is to learn how to reduce anxiety by creating space between the thought and your response to it.
Try setting phone reminders three times a day. When it buzzes, practice one mini-surrender. Release one thing you’re gripping too tightly.
RELATED: How To Know When You’re Spiritually Growing
Move Your Body Before You Try to Calm Your Mind
This one feels almost too simple. But hear me out.
When anxiety spirals, we often try to think our way out. We sit still and try to reason with our racing thoughts. But anxiety isn’t just mental. It’s physical too.
Your body is literally in fight-or-flight mode. All that adrenaline needs somewhere to go. So move it through.
I’m not talking about a full workout. Sometimes I just do ten jumping jacks in my bathroom. Or walk around the block. Or dance badly to one worship song in my kitchen.
The movement tells your body the danger has passed. It helps you learn how to stop anxiety attacks by processing the physical energy. Then your mind can actually settle.
On really hard days, my husband and I take a short walk together. We don’t always talk. Sometimes we just hold hands and walk. The combination of movement, fresh air, and connection does something powerful.
Don’t skip this step because it seems too basic. Your body needs to know it’s safe before your mind can rest.
Build Sacred Pauses Into Your Chaos
Ministry moves fast. Too fast. And when you’re constantly busy, anxiety finds fertile ground.
I’ve had to learn how to overcome anxiety and fear by actually stopping. Not at the end of the day when I’m exhausted. But in the middle of the chaos.
I set three non-negotiable pauses in my day now. Morning with tea and God. Lunch away from my phone. Evening transition time before my husband gets home.
These aren’t long. Maybe fifteen minutes each. But they’re anchored in my schedule like appointments I can’t cancel. Because they are appointments. With my own soul.
During these pauses, I’m not productive. I’m just present. Sometimes I read Scripture. Sometimes I journal.
Other times I just sit and breathe and remind myself that God is still God.
Does anxiety go away if you ignore it? No. But it does lessen when you create regular space to process it. These pauses give you room to check in with yourself before things spiral.
Protect these moments fiercely. Your ministry won’t fall apart if you pause. But you might if you don’t.
RELATED: 10 Simple Ways To Ease Sunday Morning Stress And Anxiety
Here’s something I’m still learning: isolation feeds anxiety.
For too long, I tried to handle fear alone. I thought that’s what strong ministry wives did.
We carry things quietly.
We don’t burden others.
We keep smiling.
But that’s not strength. That’s slow suffocation.
I finally started being honest with one trusted friend. Not to complain endlessly. But to say, “I’m struggling with anxiety right now. Can you pray with me?” And something shifted.
When you speak your fear to someone safe, it loses power. When they pray over you, you remember you’re not alone. This is how to make anxiety go away from that isolated place where it grows strongest.
You don’t need a whole prayer team. Just one person who gets it. Who won’t judge you. Who will simply hold space for your struggle and point you back to Jesus.
If you don’t have that person yet, ask God to bring them. And be willing to be vulnerable when He does. Your calling includes community, not just solitary strength.
Replace “What If” Worries With “Even If” Trust
This one’s been changing everything for me lately.
Anxiety loves “what if” questions. What if we fail? What if we’re making the wrong choice? What if people leave? What if we can’t handle this season?
I’ve started replacing every “what if” with an “even if” statement. It sounds like this:
Even if we fail, God’s grace is sufficient.
Even if we’re making the wrong choice, God can redirect us.
Even if people leave, God remains faithful.
Even if this season is hard, God is growing us.
This isn’t positive thinking. It’s anchored trust. You’re acknowledging the fear while choosing to root yourself in God’s character instead of your circumstances.
When anxiety thoughts start spinning, catch them. Turn each “what if” into an “even if.” Say it out loud. Write it down. Let it become your new default response.
This is how to stop anxiety thoughts from spiraling into full panic. You’re not denying reality. You’re choosing to stand on truth that’s bigger than your fear.
RELATED: How To Trust God When You’re Carrying Everyone Else’s Burden
Final Thoughts
Friend, I’m still in the middle of my own anxiety journey. Some days are harder than others. My husband and I are still navigating uncertainty.
We’re still processing loss.
We’re still learning how to thrive in this season.
But here’s what I know: God meets us in our fear. He doesn’t shame us for struggling. He walks with us one day at a time, teaching us how to overcome anxiety and fear through His grace.
You don’t have to have it all figured out. You don’t have to be strong enough on your own. That’s the whole point of grace.
So take one small step today. Pick one thing from this list. Try it. And then tomorrow, try again.
You’re not failing because you’re anxious. You’re human. And you’re exactly where God can meet you.
What’s one way you’re going to practice overcoming fear this week? I’d love to hear from you. Let’s walk this road together, one gentle step at a time.
Grace and peace,
Thinking of revisiting this later? Pin the image below to keep it handy and easy to locate!
I appreciate you being here! Happy reading!
Leave a Reply
You must be logged in to post a comment.