TO FIGHT ANXIETY

TO FIGHT ANXIETY 

1. DEEP BREATHING 
2. GROUNDING
3. REFLECTIVE PRAYER
4. RECONNECTING

1. DEEP BREATHING 

Deep breathing exercises can be tremendously helpful for getting your sympathetic nervous system unstuck. Here is a simple one. 

A. Place one hand on your stomach 

B. and one hand on your chest. 

C. Close your eyes. 

D. Breathe in through your nose for the count of four, 

E. hold your breath for the count of seven, 

F. and blow out through your mouth to the count of eight. 

Repeat for at least five minutes or until the anxiety passes.

2. GROUNDING

Grounding reconnects you with your body and the present moment instead of letting you fly away with your thoughts. 

A. Count five things you see, 

B. four things you hear, 

C. three sensations you are feeling in your body. 

D. Identify two people who care about you, 

and 

E. one simple thing you could do to feel even a tiny bit better right now. 

 (for instance: have a hot cup of tea, listen to your favorite music, do something you enjoy for a few moments). This technique works because anxiety wants your thoughts to race ahead to anticipate all possible future problems. Forcing yourself to re-focus on the present moment, especially at this level of detail, activates your para-sympathetic nervous system and slows the anxious brain’s tendency to race ahead.

1. REFLECTIVE PRAYER

Reflective prayer (as opposed to “Help! God, save me!” ) is also very helpful to “tap the brake” and slow down your brain and body. 

A. A simple way to employ prayer is to close your eyes 

and intentionally recall the times God has been faithful to you 

or carried you through a difficult time. 

B. Take a moment to praise God for these things. 

Your heart won’t be in it at first, but that’s okay. 

It’s what Saint Paul called a “sacrifice of praise” (Heb 13:15), 

C. and it helps to remind you of the fact that if God has been present to you so many different times in the past, he isn’t going to fail you now. 

It also reminds you of all the other times you were sure your life was going to irreparably fall apart, but miraculously it didn’t.

1. RECONNECTING 

A. Go to your spouse or a good friend and ask them to give you a hug. 

B. Don’t be quick about it. 

C. Relax into the hug until you feel yourself exhaling the stress. 

D. Hugging actually syncs your heart rate to the other person and increases the presence of oxytocin, a powerful “calm down” hormone produced through interpersonal bonding.

five types of connection in any relationship: 

physical, 

emotional,

psychological, 

spiritual, and 

social”

NUTRITIONAL SUPPLEMENTS

“Valerian root, Rhodiola, lemon balm, passionflower, kava kava, ginkgo biloba, and chamomile are all recommended by the American Psychiatric Association’s Task Force on Complementary and Integrative Medicine as both effective and safe supplemental treatments for anxiety”

comparing the effectiveness of the lavender oil capsule Silexan with the prescription anti-anxiety drug Lorazepam (brand name, Ativan). Researchers found that Silexan was as effective as Lorazepam for fighting anxiety, with the added benefits of having no sedative-related side effects and no risk of dependence. 

Excerpt From

Unworried

Popcak, Gregory, Dr.

This material may be protected by copyright.

TO FIGHT ANXIETY

TO FIGHT ANXIETY 

1. DEEP BREATHING 
2. GROUNDING
3. REFLECTIVE PRAYER
4. RECONNECTING

1. DEEP BREATHING 

Deep breathing exercises can be tremendously helpful for getting your sympathetic nervous system unstuck. Here is a simple one. 

A. Place one hand on your stomach 

B. and one hand on your chest. 

C. Close your eyes. 

D. Breathe in through your nose for the count of four, 

E. hold your breath for the count of seven, 

F. and blow out through your mouth to the count of eight. 

Repeat for at least five minutes or until the anxiety passes.

2. GROUNDING

Grounding reconnects you with your body and the present moment instead of letting you fly away with your thoughts. 

A. Count five things you see, 

B. four things you hear, 

C. three sensations you are feeling in your body. 

D. Identify two people who care about you, 

and 

E. one simple thing you could do to feel even a tiny bit better right now. 

 (for instance: have a hot cup of tea, listen to your favorite music, do something you enjoy for a few moments). This technique works because anxiety wants your thoughts to race ahead to anticipate all possible future problems. Forcing yourself to re-focus on the present moment, especially at this level of detail, activates your para-sympathetic nervous system and slows the anxious brain’s tendency to race ahead.

1. REFLECTIVE PRAYER

Reflective prayer (as opposed to “Help! God, save me!” ) is also very helpful to “tap the brake” and slow down your brain and body. 

A. A simple way to employ prayer is to close your eyes 

and intentionally recall the times God has been faithful to you 

or carried you through a difficult time. 

B. Take a moment to praise God for these things. 

Your heart won’t be in it at first, but that’s okay. 

It’s what Saint Paul called a “sacrifice of praise” (Heb 13:15), 

C. and it helps to remind you of the fact that if God has been present to you so many different times in the past, he isn’t going to fail you now. 

It also reminds you of all the other times you were sure your life was going to irreparably fall apart, but miraculously it didn’t.

1. RECONNECTING 

A. Go to your spouse or a good friend and ask them to give you a hug. 

B. Don’t be quick about it. 

C. Relax into the hug until you feel yourself exhaling the stress. 

D. Hugging actually syncs your heart rate to the other person and increases the presence of oxytocin, a powerful “calm down” hormone produced through interpersonal bonding.

five types of connection in any relationship: 

physical, 

emotional,

psychological, 

spiritual, and 

social”

NUTRITIONAL SUPPLEMENTS

“Valerian root, Rhodiola, lemon balm, passionflower, kava kava, ginkgo biloba, and chamomile are all recommended by the American Psychiatric Association’s Task Force on Complementary and Integrative Medicine as both effective and safe supplemental treatments for anxiety”

comparing the effectiveness of the lavender oil capsule Silexan with the prescription anti-anxiety drug Lorazepam (brand name, Ativan). Researchers found that Silexan was as effective as Lorazepam for fighting anxiety, with the added benefits of having no sedative-related side effects and no risk of dependence. 

Excerpt From

Unworried

Popcak, Gregory, Dr.

This material may be protected by copyright.

Abandonment

May I live, 

in the name of 

God the almighty Father, 

who created me; 

in the name of 

Jesus Christ 

the Son of the living God, 

who suffered for me and redeemed me; 

in the name of 

the Holy Spirit, 

who is poured forth in me. 

Abandonment

May I live, 

in the name of 

God the almighty Father, 

who created me; 

in the name of 

Jesus Christ 

the Son of the living God, 

who suffered for me and redeemed me; 

in the name of 

the Holy Spirit, 

who is poured forth in me. 

What we all need to do at night: 

1. Recognize that what we did that day was not perfect, 

2. Hope that the next day will be better, 

3. Praise the God whose love and grace brought us through another day. 

4. And go to bed trusting that the God who sees our every action is more concerned with our motives than with our failures.

What we all need to do at night: 

1. Recognize that what we did that day was not perfect, 

2. Hope that the next day will be better, 

3. Praise the God whose love and grace brought us through another day. 

4. And go to bed trusting that the God who sees our every action is more concerned with our motives than with our failures.

Faults

God wishes us to be meek even toward ourselves. 

When a person commits a fault, 

God certainly wishes him 

to humble himself, 

to be sorry for his sin, 

and to purpose never to fall into it again; 

but he does not wish him 

to be indignant with himself, 

and give way to trouble 

and agitation of mind; 

for, while the soul is agitated, 

a man is incapable of doing good.

— St. Alphonsus De Liguori

Faults

God wishes us to be meek even toward ourselves. 

When a person commits a fault, 

God certainly wishes him 

to humble himself, 

to be sorry for his sin, 

and to purpose never to fall into it again; 

but he does not wish him 

to be indignant with himself, 

and give way to trouble 

and agitation of mind; 

for, while the soul is agitated, 

a man is incapable of doing good.

— St. Alphonsus De Liguori

Thoughts

We can’t control what pops into our minds 

from the World, Flesh, or the Devil. 

What we can prepare for is 

to dash our evil thoughts that arise in our hearts 

against Christ, the rock. 

It is spiritual warfare on a daily basis,

one we can only win 

with the help of Christ 

through the Holy Spirit.

Thoughts

We can’t control what pops into our minds 

from the World, Flesh, or the Devil. 

What we can prepare for is 

to dash our evil thoughts that arise in our hearts 

against Christ, the rock. 

It is spiritual warfare on a daily basis,

one we can only win 

with the help of Christ 

through the Holy Spirit.

The function of prayer 

is not to establish a routine; 

it is to establish a relationship 

with the God who is in relationship with us always. 

And it’s the sign of a soul 

that knows its limits, 

faces its sins, 

accepts its needs 

and lives in hope.

The function of prayer 

is not to establish a routine; 

it is to establish a relationship 

with the God who is in relationship with us always. 

And it’s the sign of a soul 

that knows its limits, 

faces its sins, 

accepts its needs 

and lives in hope.

We have to recognize that 

sin is a fact of life, not just a shortcoming. 

Sin is blatant mutiny against God, 

and either sin or God must die in my life. 

If sin rules in me, 

God’s life in me will be killed; 

if God rules in me, 

sin in me will be killed. 

There is nothing more fundamental than that. 

Oswald Chambers

God himself infuses love into us, 

a created sharing of his being and of his divine nature; 

it is infused by the Father who is its original source, 

by the Son who merits it, 

by the Holy Spirit who communicates it. 

It is a free gift which originates 

entirely from God. 

We are expected to open our hearts 

to the effusion of this gift, 

and not put obstacles in its path, nor resist it. 

The more we are able to welcome divine love 

the more we are able to live in it. 

What will our answer be?

We have to recognize that 

sin is a fact of life, not just a shortcoming. 

Sin is blatant mutiny against God, 

and either sin or God must die in my life. 

If sin rules in me, 

God’s life in me will be killed; 

if God rules in me, 

sin in me will be killed. 

There is nothing more fundamental than that. 

Oswald Chambers

God himself infuses love into us, 

a created sharing of his being and of his divine nature; 

it is infused by the Father who is its original source, 

by the Son who merits it, 

by the Holy Spirit who communicates it. 

It is a free gift which originates 

entirely from God. 

We are expected to open our hearts 

to the effusion of this gift, 

and not put obstacles in its path, nor resist it. 

The more we are able to welcome divine love 

the more we are able to live in it. 

What will our answer be?

My life is in Gods hands

My life is in Gods hands. 

Whatever happens to me 

has been sifted through Him. 

He decides what is best for my soul. 

He decides what will best glorify His name. 

All I go through will be for His glory. 

When I am weak His power is shown. 

Lord help me surrender control to you. 

Lord give me Grace in my weakness. 

Lord help me hold on to you in Faith not Fear. 

Lord help me to know it’s good for my soul. 

Lord remind me it will redound to your glory!  

Amen

My life is in Gods hands

My life is in Gods hands. 

Whatever happens to me 

has been sifted through Him. 

He decides what is best for my soul. 

He decides what will best glorify His name. 

All I go through will be for His glory. 

When I am weak His power is shown. 

Lord help me surrender control to you. 

Lord give me Grace in my weakness. 

Lord help me hold on to you in Faith not Fear. 

Lord help me to know it’s good for my soul. 

Lord remind me it will redound to your glory!  

Amen

Faith

The fact that I am trying to be right with God is actually a sign that I am rebelling against the atonement by the Cross of Christ. 

I pray, “Lord, I will purify my heart if You will answer my prayer— I will walk rightly before You if You will help me.” 

But I cannot make myself right with God; I cannot make my life perfect. I can only be right with God if I accept the atonement of the Lord Jesus Christ as an absolute gift. 

Am I humble enough to accept it? I have to surrender all my rights and demands, and cease from every self-effort. I must leave myself completely alone in His hands. 

Oswald Chambers

Faith

The fact that I am trying to be right with God is actually a sign that I am rebelling against the atonement by the Cross of Christ. 

I pray, “Lord, I will purify my heart if You will answer my prayer— I will walk rightly before You if You will help me.” 

But I cannot make myself right with God; I cannot make my life perfect. I can only be right with God if I accept the atonement of the Lord Jesus Christ as an absolute gift. 

Am I humble enough to accept it? I have to surrender all my rights and demands, and cease from every self-effort. I must leave myself completely alone in His hands. 

Oswald Chambers

Jesus is a priest forever according to the order of Melchizedek. Hebrews 7:17 

Aaron was the first under the law to be made a priest by being anointed with chrism, yet the Father does not say, “in the line of Aaron,” lest it be believed that the Savior’s priesthood could be passed on by inheritance, for at that time Aaron’s priesthood was transmitted by lineal descent. 

But the Savior’s priesthood is not inherited because this priest lives on for ever. Therefore Scripture says: You are a priest for ever in the line of Melchizedek. Hebrews 7:17 

Genesis 14:18  Melchizedek king of Salem brought out bread and wine; now he was a priest of God Most High.

NOW JESUS GIVES US

Bread and wine turned into Body and Blood. 

John 6:55 For My flesh is true food, and My blood is true drink.

Jesus is a priest forever according to the order of Melchizedek. Hebrews 7:17 

Aaron was the first under the law to be made a priest by being anointed with chrism, yet the Father does not say, “in the line of Aaron,” lest it be believed that the Savior’s priesthood could be passed on by inheritance, for at that time Aaron’s priesthood was transmitted by lineal descent. 

But the Savior’s priesthood is not inherited because this priest lives on for ever. Therefore Scripture says: You are a priest for ever in the line of Melchizedek. Hebrews 7:17 

Genesis 14:18  Melchizedek king of Salem brought out bread and wine; now he was a priest of God Most High.

NOW JESUS GIVES US

Bread and wine turned into Body and Blood. 

John 6:55 For My flesh is true food, and My blood is true drink.

Don’t Judge

Beware of Criticizing Others

Judge not, that you be not judged. MATTHEW 7:1

Jesus’ instructions with regard to judging others is very simply put; He says, “Don’t.” The average Christian is the most piercingly critical individual known. Criticism is one of the ordinary activities of people, but in the spiritual realm nothing is accomplished by it. The effect of criticism is the dividing up of the strengths of the one being criticized. The Holy Spirit is the only one in the proper position to criticize, and He alone is able to show what is wrong without hurting and wounding. It is impossible to enter into fellowship with God when you are in a critical mood. Criticism serves to make you harsh, vindictive, and cruel, and leaves you with the soothing and flattering idea that you are somehow superior to others. Jesus says that as His disciple you should cultivate a temperament that is never critical. This will not happen quickly but must be developed over a span of time. You must constantly beware of anything that causes you to think of yourself as a superior person.

There is no escaping the penetrating search of my life by Jesus. If I see the little speck in your eye, it means that I have a plank of timber in my own (see Matthew 7:3-5). Every wrong thing that I see in you, God finds in me. Every time I judge, I condemn myself (see Romans 2:17-24). Stop having a measuring stick for other people. There is always at least one more fact, which we know nothing about, in every person’s situation. The first thing God does is to give us a thorough spiritual cleaning. After that, there is no possibility of pride remaining in us. I have never met a person I could despair of, or lose all hope for, after discerning what lies in me apart from the grace of God.

Don’t Judge

Beware of Criticizing Others

Judge not, that you be not judged. MATTHEW 7:1

Jesus’ instructions with regard to judging others is very simply put; He says, “Don’t.” The average Christian is the most piercingly critical individual known. Criticism is one of the ordinary activities of people, but in the spiritual realm nothing is accomplished by it. The effect of criticism is the dividing up of the strengths of the one being criticized. The Holy Spirit is the only one in the proper position to criticize, and He alone is able to show what is wrong without hurting and wounding. It is impossible to enter into fellowship with God when you are in a critical mood. Criticism serves to make you harsh, vindictive, and cruel, and leaves you with the soothing and flattering idea that you are somehow superior to others. Jesus says that as His disciple you should cultivate a temperament that is never critical. This will not happen quickly but must be developed over a span of time. You must constantly beware of anything that causes you to think of yourself as a superior person.

There is no escaping the penetrating search of my life by Jesus. If I see the little speck in your eye, it means that I have a plank of timber in my own (see Matthew 7:3-5). Every wrong thing that I see in you, God finds in me. Every time I judge, I condemn myself (see Romans 2:17-24). Stop having a measuring stick for other people. There is always at least one more fact, which we know nothing about, in every person’s situation. The first thing God does is to give us a thorough spiritual cleaning. After that, there is no possibility of pride remaining in us. I have never met a person I could despair of, or lose all hope for, after discerning what lies in me apart from the grace of God.

Gospel Reading:   Matthew 5:43-48

43 "You have heard that it was said, `You shall love your neighbor and hate your enemy.' 44 But I say to you, Love your enemies and pray for those who persecute you, 45 so that you may be sons of your Father who is in heaven; for he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. 46 For if you love those who love you, what reward have you? Do not even the tax collectors do the same? 47 And if you salute only your brethren, what more are you doing than others? Do not even the Gentiles do the same? 48 You, therefore, must be perfect, as your heavenly Father is perfect.

Meditation

What makes the disciples of Jesus different from others and what makes Christianity distinct from any other religion? It is grace - treating others, not as they deserve, but as God wishes them to be treated - with loving-kindness, forbearance, and mercy. God is good to the unjust as well as the just. His love embraces saint and sinner alike. God seeks our highest good and teaches us to seek the greatest good of others, even those who hate and abuse us.  Overcome evil with good Our love for others, even those who are ungrateful and selfish towards us, must be marked by the same kindness and mercy which God has shown to us. It is easier to show kindness and mercy when we can expect to benefit from doing so. How much harder when we can expect nothing in return. Our prayer for those who do us ill both breaks the power of revenge and releases the power of love to do good in the face of evil.  Christ's redeeming love and mercy frees us from all hatred and malice towards others How can we possibly love those who cause us harm or ill-will? With God all things are possible. He gives power and grace to those who believe and accept the gift of the Holy Spirit. His love conquers all, even our hurts, fears, prejudices and griefs. Only the cross of Jesus Christ can free us from the tyranny of malice, hatred, revenge, and resentment and gives us the courage to return evil with good. Such love and grace has power to heal and to save from destruction. Do you know the power of Christ's redeeming love and mercy?  Allow the Holy Spirit to change and transform the way you think, judge, and treat others Was Jesus exaggerating when he said we must be perfect as our heavenly Father is perfect? The original meaning of "perfect" in Aramaic is "completeness" or "wholeness - not lacking in what is essential." God gives us every good gift in Jesus Christ so that we may not lack anything we need to do his will and to live as his sons and daughters (2 Peter 1:3). He knows our weakness and sinfulness better than we do. And he assures us of his love, mercy, and grace to follow in his ways. Do you want to grow in your love for God and for your neighbor? Ask the Holy Spirit to change and transform you in the image of the Father that you may walk in the joy and freedom of the Gospel.

Prayer

Lord Jesus, your love brings freedom and pardon. Fill me with your Holy Spirit and set my heart ablaze with your love that nothing may make me lose my temper, ruffle my peace, take away my joy, nor make me bitter towards anyone.

Gospel Reading:   Matthew 5:43-48

43 "You have heard that it was said, `You shall love your neighbor and hate your enemy.' 44 But I say to you, Love your enemies and pray for those who persecute you, 45 so that you may be sons of your Father who is in heaven; for he makes his sun rise on the evil and on the good, and sends rain on the just and on the unjust. 46 For if you love those who love you, what reward have you? Do not even the tax collectors do the same? 47 And if you salute only your brethren, what more are you doing than others? Do not even the Gentiles do the same? 48 You, therefore, must be perfect, as your heavenly Father is perfect.

Meditation

What makes the disciples of Jesus different from others and what makes Christianity distinct from any other religion? It is grace - treating others, not as they deserve, but as God wishes them to be treated - with loving-kindness, forbearance, and mercy. God is good to the unjust as well as the just. His love embraces saint and sinner alike. God seeks our highest good and teaches us to seek the greatest good of others, even those who hate and abuse us.  Overcome evil with good Our love for others, even those who are ungrateful and selfish towards us, must be marked by the same kindness and mercy which God has shown to us. It is easier to show kindness and mercy when we can expect to benefit from doing so. How much harder when we can expect nothing in return. Our prayer for those who do us ill both breaks the power of revenge and releases the power of love to do good in the face of evil.  Christ's redeeming love and mercy frees us from all hatred and malice towards others How can we possibly love those who cause us harm or ill-will? With God all things are possible. He gives power and grace to those who believe and accept the gift of the Holy Spirit. His love conquers all, even our hurts, fears, prejudices and griefs. Only the cross of Jesus Christ can free us from the tyranny of malice, hatred, revenge, and resentment and gives us the courage to return evil with good. Such love and grace has power to heal and to save from destruction. Do you know the power of Christ's redeeming love and mercy?  Allow the Holy Spirit to change and transform the way you think, judge, and treat others Was Jesus exaggerating when he said we must be perfect as our heavenly Father is perfect? The original meaning of "perfect" in Aramaic is "completeness" or "wholeness - not lacking in what is essential." God gives us every good gift in Jesus Christ so that we may not lack anything we need to do his will and to live as his sons and daughters (2 Peter 1:3). He knows our weakness and sinfulness better than we do. And he assures us of his love, mercy, and grace to follow in his ways. Do you want to grow in your love for God and for your neighbor? Ask the Holy Spirit to change and transform you in the image of the Father that you may walk in the joy and freedom of the Gospel.

Prayer

Lord Jesus, your love brings freedom and pardon. Fill me with your Holy Spirit and set my heart ablaze with your love that nothing may make me lose my temper, ruffle my peace, take away my joy, nor make me bitter towards anyone.

"Like a child who fears no danger in his father's protecting arms, we must cast ourselves into the arms of our Heavenly Father, confident that those Hands which sustain the heavens are all powerful to supply our necessities, to uphold us in temptation, and to turn all things to our profit. And why should we not have confidence in God? Is He not the most powerful as well as the most tender of fathers? ... Do not dwell upon your unworthiness or your failings, but raise your eyes to God and consider the infinite goodness and mercy with which He deigns to apply a remedy to all our miseries. Reflect upon the truth of His words, for He has promised to help and comfort all who humbly and confidently invoke His sacred name. Consider also the innumerable benefits which you have hitherto received from His paternal hand, and let His bounty in the past inspire you to trust the future to Him with renewed hope. Above all, consider the merits and sufferings of Christ, which are our principal title to God's grace and mercy, and which form the treasure whence the Church supplies the necessities of her children. It was from a confidence inspired by such motives that the saints drew that strength which rendered them as firm as Mount Sion, and established them in the holy city whence they never could be moved. (Cf. Ps.124:1)." — Venerable Louis of Grenada, p. 404

AN EXCERPT FROM

The Sinner's Guide

"Like a child who fears no danger in his father's protecting arms, we must cast ourselves into the arms of our Heavenly Father, confident that those Hands which sustain the heavens are all powerful to supply our necessities, to uphold us in temptation, and to turn all things to our profit. And why should we not have confidence in God? Is He not the most powerful as well as the most tender of fathers? ... Do not dwell upon your unworthiness or your failings, but raise your eyes to God and consider the infinite goodness and mercy with which He deigns to apply a remedy to all our miseries. Reflect upon the truth of His words, for He has promised to help and comfort all who humbly and confidently invoke His sacred name. Consider also the innumerable benefits which you have hitherto received from His paternal hand, and let His bounty in the past inspire you to trust the future to Him with renewed hope. Above all, consider the merits and sufferings of Christ, which are our principal title to God's grace and mercy, and which form the treasure whence the Church supplies the necessities of her children. It was from a confidence inspired by such motives that the saints drew that strength which rendered them as firm as Mount Sion, and established them in the holy city whence they never could be moved. (Cf. Ps.124:1)." — Venerable Louis of Grenada, p. 404

AN EXCERPT FROM

The Sinner's Guide