Skills for Managing Anxiety from a Faith-Based Perspective

Anxiety is sneaky. One minute you’re fine, the next your heart is racing, your chest is tight, and your brain won’t stop spiraling with a hundred “what ifs.” If that sounds familiar, take a deep breath—you’re not alone. Really. So many of us wrestle with anxiety, especially when life feels uncertain or overwhelming.

As a therapist who brings faith into the conversation, I want to share a few simple (but powerful) tools that have helped many of my clients—and that I’ve leaned on myself. These aren’t magic fixes, and they’re not about “just having more faith.” They’re about grounding your anxious heart in the truth of God’s love while using practical strategies that calm your body and mind.

So here are three gentle, faith-rooted tips for those anxious days:

1. Breathe In, Pray Out

You’ve probably heard about deep breathing to calm anxiety—but have you ever tried breath prayers? They’re short, simple prayers you can say in rhythm with your breath.

Here’s how it works:

• Inhale slowly and say in your heart, “Jesus, I receive Your peace.”

• Exhale and say, “I release my fear.”

This helps your body calm down and reminds your soul where your peace really comes from. You can make your own version, too—something short, kind, and true. It’s perfect for stressful moments, or even just a quiet pause in your day.

2. Ground Yourself in God’s Word

Anxiety loves to pull us into the future, into the “what ifs” and worst-case scenarios. Scripture brings us back to the here and now—and to the truth that we are loved, held, and never alone.

A few of my favorite verses to lean on when anxiety shows up:

• “When I am afraid, I put my trust in You.” – Psalm 56:3

• “Be still and know that I am God.” – Psalm 46:10

• “Cast all your anxiety on Him because He cares for you.” – 1 Peter 5:7

You could write these down, stick them on your bathroom mirror, or screenshot one as your phone background. Let them speak louder than the worry.

3. Reframe the Thought, Add a Little Grace

Anxious thoughts often sound like: “I can’t handle this,” or “What if I mess up?”Instead of shutting those thoughts down, try gently reframing them with truth and grace.

Here’s an example:

• Anxious thought: “I feel overwhelmed and out of control.”

• Reframe: “This is hard, but God is with me. I don’t have to figure it all out alone.”

See the difference? You’re not denying the struggle—you’re reminding yourself that you’re not facing it by yourself.

Final Thought

You’re not broken. You’re human. And your anxiety doesn’t scare God. He’s with you in the mess, the worry, and the overwhelm—offering peace that doesn’t always make sense, but somehow steadies your heart.

If you’re looking for someone to walk alongside you, to talk through the anxiety in a way that honors both your mental health and your faith—I’d love to connect. You don’t have to carry this alone.

With kindness and peace,– Morgan Sanford, LMSW