Anxiety is on the rise. According to The American Psychiatric Association’s annual mental health poll in 2024, 43% of adults in the US feel more anxious than they did the previous year. Between global wars, politics, increased cost of living, natural disasters causing havoc, and the normal stresses of life and relationships, it’s easy to see why anxiety is increasing.
In this world of reasons to feel anxious, no one is immune. In fact, Novo’s staff care team recently led an anxiety support group for Novo missionaries struggling with anxiety. Worldwide, 301 million people struggle with anxiety as a diagnosable disorder (and this statistic is from a 2019 study; there’s little doubt that these numbers have risen substantially since Covid).
While anxiety serves a purpose when there’s real danger or we need to take action, when it begins to dominate our lives it can create all kinds of problems. Anxiety moves us physiologically from our thinking/logical brain to our emotional/fight or flight brain, and impacts our day-to-day lives and relationships. It can keep us from feeling free in life, lead us to avoid people, places, and situations out of fear, and block us from living the full lives of purpose God intends for us. Perhaps most concerningly, it can hinder our ability to connect with God.
So what can we do? We might be tempted to ignore, deny, or “push” our anxiety away, but all the research shows these responses do more harm than good. While counter-intuitive, the best strategy is actually to enter into our anxiety—to look at and explore it with gentleness and compassion. Anxiety is often a cover-up for deeper feelings and beliefs that need our attention and a touch from God (especially feelings we’ve been trying to avoid).
What if instead of a curse, our anxiety could become a call to action, a catalyst to pause and pay attention to God? Instead of beating ourselves up for experiencing anxiety, what if we worked to listen to what our anxiety is telling us, became curious about it, and slowed down our nervous systems so that we could attune to God and ourselves?
During Novo’s Day of Prayer in October 2024, two Novo staff who are counselors, Laura Strahl and Melinda Talley, led a call on praying for anxiety. They shared two simple practices that are very effective at addressing anxiety and restoring a sense of calm and peace. These practices actually send signals to your brain that you are OK. (Isn’t it cool that God designed our bodies and spirits to work together in that way?) When we can calm our nervous system, we can attune more to ourselves and the Lord. And by the way, these exercises are not just good for addressing anxiety—you can use them anytime you need to return to a place of peace. (Feeling angry? Stressed? Fearful? Try one of these out!)
Tuning In to Your Body
First is a body scan exercise. In this exercise, you will focus your attention on different parts of your body, noticing what each part is feeling or experiencing. Connection to your body in this way helps you to feel grounded (present in the moment), and messages your brain that you are OK (and don’t have to feel so anxious). We often don’t think about our bodies, but God created us as holistic beings. The more we are connected with our bodies, the more we can also connect in our hearts and minds—and the more we can tune in and connect with God!
Here is a recording of the body scan exercise, led by Laura Strahl. If you want, you can download it and use it whenever you are needing to recalibrate your heart and mind, and return to a place of peace [download the “Tuning in to Your Body” video here].
Deep Breathing
The second exercise combines breathing and prayer. When we are anxious (fearful, angry, etc.) and move into fight or flight mode, our breathing will become quick and shallow. We’re ready to run or attack! Focusing on our breath, and breathing deeply (not shallowly) and slowly in through the nose and out through the mouth changes our physiology and our emotions, calming the parasympathetic nervous system, and, again, signaling the brain that everything is OK.
In this exercise, Laura will guide you through rhythmic breathing (in for four counts, out for seven). And then she will add in a breath prayer, one phrase as you inhale, another as you exhale. Again, you can choose to download this recording to use whenever you need to return to a place of peace and connection with God [download the “Deep Breathing” video here].
“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” -Philippians 4:6-7
Let’s make 2025 a year of purpose, peace, and connection with the God who has the power to calm every storm—whether external, or just the storm in our hearts.
Enjoyed these exercises? You can watch the entire Day of Prayer call with Laura and Melinda here: How to Pray for Anxiety
ABOUT THIS POST
Laura Strahl is a counselor and part of Novo’s staff care team, Sent Well, based in Malaga, Spain. Sent Well focuses on holistic development and care for cross-cultural workers around the world, particularly prioritizing missionaries and workers in high stress and low resourced places. Laura has been with the team since 2020. Laura is married to Kenneth and they have two daughters.
Melinda Talley has been with Novo for 9 ½ years and serves with Novo’s Gospel Movement Teams. She and her husband Matthew live near Malaga, Spain, and have three boys. While a trained counselor, most of Melinda’s energy is focused on local ministry initiatives in her neighborhood and community. She does enjoy occasional opportunities to collaborate with Sent Well, since they are in the same geographic area.