By Amber Ginter
Anxiety is a natural, human emotion. It can arise uninvited and be triggered by life’s circumstances—the good, the bad, or the ugly.
When anxiety takes over our lives, we may struggle to separate the feeling from the truth. Even as Christians, this fight can seem never-ending.
Being a Christian doesn’t mean we won’t struggle, but we know Jesus is with us in the battle.
Through Christ, we can experience a peace surpassing all understanding—even when anxiety threatens to weigh us down (Phil 4:7).
3 Strategies to Transform Anxiety Into Peace
When worry won’t let us go, we’re not alone. We’re not less of a Christian because we struggle.
Instead, we’re in a position to receive Christ’s strength (2 Cor 12:9).
Here are three biblical strategies to help anchor our hearts in faith when we’re struggling mentally:
#1 – Be Honest and Process
“The heart knows its own bitterness, and no outsider shares in its joy.” – Proverbs 14:10 HCSB
God created our innermost being, including our emotions (Ps 139:13). He knows what it’s like to feel angry, fearful, sad, and joyful.
While our feelings should never control us, we should make space to be honest with God about them.
When we feel anxious, we can intentionally process this emotion with God.
Practically, this might look like jotting thoughts in a prayer journal, talking to God on a walk, or having an ongoing conversation with Him throughout the day.
What matters most isn’t how you do it, but doing it with honesty, humility, and a whole heart.
We can’t fully understand one another’s anxiety. Proverbs 14:13 HCSB reminds us, “Even in laughter a heart may be sad, and joy may end in grief.”
Each person’s life experiences—joy and sorrow included—are unique to herself.
God knows and sits with us no matter what we experience.
We’re meant to make space for moments of grief and happiness—the rawness of life matters to God.
#2 – Pause and Surrender
“Be still, and know that I am God.” – Psalm 46:10a HCSB
Pausing to breathe when we’re anxious may feel impossible.
Being honest with God is one thing, but slowing down? That’s another story.
We may act like rest is the eleventh plague. We might run until we’re exhausted, or drown our minds in distraction.
Dealing with anxiety can be painful and tiring. Anxiety can leave us feeling overwhelmed and defeated, especially when we try to “cast all your cares on Him” (1 Pt 5:7).
We may love Jesus and still suffer. We might trust God and still face crippling worries.
But hope remains for us.
Take five minutes to sit in silence and stillness as a posture of surrender to the Lord.
We may feel anxious. Our circumstances may be scary.
But we can choose to breathe in God’s truth anyway.
We may still feel anxious after pausing and surrendering, but Scripture—like medication, therapy, and coping skills—can be a tool God gives us to fight our battles.
And when we combine those tools with God’s Word, we can witness His power at work in our weaknesses (2 Cor 12:10).
Most importantly, we’re reminded how we’re never alone.
#3 – Deeply Breathe in Scripture
“Casting all your care on Him, because He cares about you.” – 1 Peter 5:7 HCSB
Breath prayers are a simple way to slow down the mind and regulate the body.
Scientifically, they activate our parasympathetic nervous systems (which helps us relax). Spiritually, they can ground us in biblical truth.
Here’s how to practice a breath prayer using 1 Peter 5:7 as an example:
a. Choose a short Scripture.
b. Inhale deeply through your nose for four seconds, mentally reciting the first half of the verse, “Casting all your care on Him.”
c. Hold your breath for four seconds.
d. Exhale slowly through your mouth for eight seconds, internally reciting the second half of the verse, “because He cares about you.”
This method combines biblical truth with your body’s need for oxygen and peace. It’s a simple, but powerful practice.
Anchoring Our Hearts in Christ
“Don’t worry about anything, but in everything, through prayer and petition with thanksgiving, let your requests be made known to God. And the peace of God, which surpasses every thought, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6–7 HCSB
Anxiety is real and can manifest differently for each of us.
For some, it’s a constant presence. For others, it’s circumstantial.
Being a Christian doesn’t exempt us from mental health struggles, but anxiety doesn’t get the final say.
Honesty, stillness, and breath prayer aren’t quick fixes. Healing takes time, patience, and grace.
These practices can help anchor our anxious hearts to the God of peace, who carries us through every storm.
We may suffer from anxiety, but it’s not our identity.
In Christ, we’re beloved, known, and never alone. God doesn’t promise a life without hardship, but He does promise us His presence (Ps 23:4).
Amber Ginter
Amber Ginter is a teacher-turned-author who loves Jesus, her husband Ben, and granola. Growing up, Amber looked for faith and mental health resources and found none. Today, she offers hope for young Christians struggling with mental illness that goes beyond simply reading your Bible and praying more. Because you can love Jesus and still suffer from anxiety. Visit her website or follow her on IG @amberginterauthor.
