Prayer Against Stress And Anxiety

A Prayer for Stress & Anxiety

Prayer Against Stress And Anxiety

Is stress holding you hostage and keeping you from rest? Do you feel burdens pressing in that seem too heavy to bear? When anxious thoughts pull you in the wrong direction, and you're struggling to find balance, the following prayer might express your thoughts and help you find relief and freedom.

Before praying, consider these 4 steps for praying over anxiety, as suggested by well-known author and speaker Max Lucado: 

  1. Pray immediately.
    “Don’t stew over the problems that are besetting you or your neighbor. Ask God for help as soon as you identify a need.”
  2. Pray specifically.
    “When we boil our concerns down to a specific request, they become right-sized. Vague threats loom larger than concrete challenges.”
  3. Pray for and with others.
    “When we consider the problems of others and enlist their help with ours, our concerns become more manageable.”
  4. Pray with thanksgiving.
    “Anxiety and gratitude cannot occupy the same space. When we catalog what are thankful for, our list of challenges grows less powerful.”

A Prayer for Relief of Stress and Anxiety

Lord Jesus, the stresses in my life often reach a dangerous proportion—or so it seems. My body, mind, and spirit struggle to keep up physically, mentally, and yes, spiritually.

Some days anxiety stalks me a deceitful predator, and the temptation to worry draws me in. I know better, but some days the challenges outweigh the truths buried inside.

My trust in You fades into the background, giving fear and concerns permission to discourage me.

In those moments of apprehension, help me remember that I belong to You, and that You are not the author of fear or anxiety, but the giver of love and a sound mind. Teach me Your ways to respond to problems by giving thanks in them. Your Word assures me that You are always there with me.

You are the Blessed Controller of all things, and nothing escapes Your attention in my life. You have given me every tool and spiritual blessing to fight against those things that try to steal my peace. You’ve promised that when I’m stressed and burdens are trying to weigh me down, I can come to You.

You will give me sweet rest!

Whether the anxiety stems from work, parenting, finances, physical issues, or even world conditions, You are there, Lord, to shoulder the weight. Teach me to recognize the stressful trials as tools for you to shape me and rearrange me.

Through those difficult times, You will teach me patience, enlarge my faith, and help me see things I couldn't see earlier—if I will only let You. When I'm clueless as to what to do, Lord, I want to turn to you first, not last.

Forgive me for trying to handle things on my own, Lord. The need to be in control sometimes gets a stronghold on my life. That only makes things worse. I want to trust You more and see things from Your perspective, not my own. No one makes me feel uptight, angry, or stressed, and no one forces me to react negatively. I choose to respond according to my beliefs.

Do I believe You are in control? Do I believe You created all things and hold all things in Your Hand? Do I believe You are truly good? When an anxious thought creeps in, help me to stop and relax, to take that thought captive, and to turn apprehension into a calm prayer for deliverance. Revamp my belief system, Lord.

Show me a new way to handle life according to Your Way.

No matter what issues I am dealing with; no matter how big the problems or situations, I'm laying them all at Your feet today. Turn these potentials for stress into lessons for growth and trust.

When I can't see any possible solutions, I choose to believe that You are working things out for my good—in Your own time, as you have in the past. Show me what to do, or what not to do.

As I focus on You, remembering Your promises and Your words, I believe You will fill me with a peace that is beyond all understanding.

In Your precious name,

A Short Prayer for An Anxious Heart

Dear Lord, I thank you that I can come to You always for any reason. I’m grateful that when I pray to You, You answer me.

Help me to come to You at the beginning of my fears and anxieties instead of waiting until I can’t stand them anymore. The quicker I come to You the better. You want to free me from ALL my fears.

Help me look to You for help more often so that I can be radiant with Your joy. In Jesus’ name, I pray, Amen.

– Jennifer Heeren

Rebecca Barlow Jordan is an inspirational author, speaker, and passionate follower of Jesus who loves to encourage others heart to heart.

She has written 11 books and over 1700 other articles, greeting cards, and other inspirational pieces. Her daily devotional Daily in Your Presence is available for delivery through

You can find out more about Rebecca at

This article is part of our larger Prayers resource meant to inspire and encourage your prayer life when you face uncertain times. Visit our most popular prayers if you are wondering how to pray or what to pray. Remember, the Holy Spirit intercedes for us and God knows your heart even if you can't find the words to pray.

Prayer for Healing
Prayer for Strength
Prayer for Protection
Morning Prayers
Good Night Prayers
Serenity Prayer
A Birthday Prayer
Sinner’s Prayer
Prayer for Forgiveness
Prayer for Guidance
Intercessory Prayer
Prayer for Peace
Prayer for Faith
Prayer for Love

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5 Prayers to Help With Anxiety or Stress

Prayer Against Stress And Anxiety

What prayers can we use to help us deal with our anxieties or stress?  What examples can we find in the Bible?  How can you write your own prayer or psalm?

David, Man of Stress and Anxieties

If ever there were a man who had to deal with constant stress and anxieties, it was David during his flight for his life from Saul.  King Saul was relentless in his pursuit of David and some estimates were that this was a 15 to 20 year chase! Imagine that, running for your life for nearly two decades and David was literally running for his life.

  He lived in caves, hid in the deserts, played a mad man one time, and had to constantly be on the move.  These difficult times were when he wrote many of the psalms.

  Some of these psalms are more cries for help than they are prayers but these make excellent prayer sources and God loves it when we pray back the words of God to Him for they are inspired by Him.

Psalm 86:1-5

“Incline your ear, O Lord, and answer me, for I am poor and needy. Preserve my life, for I am godly; save your servant, who trusts in you—you are my God. Be gracious to me, O Lord for to you do I cry all the day.

Gladden the soul of your servant, for to you, O Lord, do I lift up my soul. For you, O Lord, are good and forgiving, abounding in steadfast love to all who call upon you. Give ear, O Lord, to my prayer; listen to my plea for grace.

In the day of my trouble I call upon you for you answer me.”

Some believe this may not be David’s prayer but regardless, it is inspired by God as are all of the Scriptures (2 Tim 3:16).  Whoever it is, we know that the psalmist is crying out to God and sees himself as being poor and in need, as are all humans.  We need God in our lives.

This man was a servant and he trusts in God.  To trust God is to know that He will do what is best for us and will listen (incline His ear) and will answer us. His love, goodness, forgiveness and steadfast love are for “all who call upon” Him.

  In your day of trouble, just call out to Him and He will answer you.

Psalm 18:6, 16-19

“In my distress I called upon the Lord; to my God I cried for help. From his temple he heard my voice, and my cry to him reached his ears. He sent from on high, he took me; he drew me many waters.

 He rescued me from my strong enemy and from those who hated me, for they were too mighty for me. They confronted me in the day of my calamity, but the Lord was my support.

 He brought me out into a broad place; he rescued me, because he delighted in me.”

Distress comes to all people, including those who are saved and those who are not.  The difference is that God delights in those who are His own children and we have the great privilege of calling “upon the Lord” because He is your God. The psalmist cried out loud for help here.

  The Hebrew word for “cried out” “shava” which means “shout” or to “cry out loud” for help and so we see this as a loud wailing and not a simple inaudible prayer.  God wants us to cry out.

   The psalmist has the assurance that he will hear his voice and knows that his cry “reached His ears.”  You can have that assurance too because you know that your prayer is heard.   He hears you and your cries touch His heart a baby’s cry touches the heart of a mother.

  He will support you in your calamity, and rescue you.  You must believe that He cares for you.  Pour out your heart to Him.

Psalm 4:1, 3, 5-8

“Answer me when I call, O God of my righteousness! You have given me relief when I was in distress.  Be gracious to me and hear my prayer. But know that the Lord has set apart the godly for himself; the Lord hears when I call to him.

Offer right sacrifices, and put your trust in the Lord. There are many who say, “Who will show us some good?  Lift up the light of your face upon us, O Lord! You have put more joy in my heart than they have when their grain and wine abound.

 In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety.”

Here the psalmist asks for an answer and there is urgency in his words.  We often have a sense of urgency when we are hit with various trials.  The situation may seem impossible but nothing is too hard for God (Jer 32:17).

The psalmist acknowledges that he received an answer, and so must we when He answers us as it says that He has “given me relief when I was in distress.

”  Put your “trust in the Lord” and you can “lie down and sleep” because He makes you “dwell in safety.”

Psalm 31: 1-5, 7-8

In you, O Lord, do I take refuge; let me never be put to shame; in your righteousness deliver me! Incline your ear to me; rescue me speedily! Be a rock of refuge for me, a strong fortress to save me! I will rejoice and be glad in your steadfast love, because you have seen my affliction; you have known the distress of my soul, and you have not delivered me into the hand of the enemy; you have set my feet in a broad place.”

I love the wording where he writes that he takes refuge in God and asks for deliverance.  This deliverance is not a cry for salvation but one of a physical deliverance.

  Are you seeking deliverance from an illness, persecution, financial troubles or from all three of these?  You can rejoice for God is a “strong fortress” and His love is a “steadfast love” and you can rest assured that He has seen your affliction and has “known the distress of” your soul.

  He will set your “feet in a broad place” meaning that He will set you on a firm foundation and the ultimate foundation is Jesus Christ, the Solid Rock (1 Cor 10:4).

Conclusion – Write you Own Psalm or Prayer

Why not write out your own psalm or prayer.  Put pen to paper or keyboard to a document and spill it all out to God.  When you are in distress, cry out loud to God in private.  Find a secluded place somewhere, maybe out in the country, then just as a child cries out to their mother or father, and cry out to God because He is more compassionate and loving than any parent could ever be.

  Spare nothing and just lay it all out to God.  Pour out your heart and tell Him how you feel, what you’re in desperate need  of, and trust Him for He will incline His ear to those children of His who have been born again (John 3:3) which is literally “born from above.”  If you are not born again, then God will not hear you.

  Many are brought to Christ because they are broken and God is near the brokenhearted and those who are of a contrite spirit (Psalm 34:18).  Put your trust in Christ today and become a child of God (Rom 10:9-13).

  Then you can rest at night and sleep in peace, for God will listen to your prayers and help you with any anxiety or stress that  you may have because He knows we are only dust and a father, He pities those who are His own children (Psalm 103).

Article by Jack Wellman

Jack Wellman is Pastor of the Mulvane Brethren church in Mulvane Kansas.

Jack is also the Senior Writer at What Christians Want To Know whose mission is to equip, encourage, and energize Christians and to address questions about the believer’s daily walk with God and the Bible. You can follow Jack on Google Plus or check out his book  Blind Chance or Intelligent Design available on Amazon

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20 Powerful Prayers for Anxiety [Bible Verses + Prayers]

Prayer Against Stress And Anxiety

On this page you’ll find a list verses and prayers for anxiety. In today’s world, anxiety is far too common. If you find yourself stressing and panicking over events and circumstances in your life, it’s time to turn it all over to God. He is the only one who can truly ease the worries that you carry.

Everyone can benefit from prayer. As God Himself has said, you need only to come before Him and pray. Whenever you’re feeling anxious and worried, pray.

There is power in prayer and in turning it all over to the Lord, who sacrificed His own son to pay for your sins. If He was willing to save you from death, why wouldn’t He take your anxieties and worries and erase them from your life.

While you will still face those circumstances and events, you don’t need to do it alone. He is always there.

Many people find that once they begin to pray, they feel much calmer. There’s a peace in letting God take over your life. He has a plan and when you’re following it, you’ll find that even the bigger issues aren’t nearly as troublesome. In fact, knowing that you are not alone in dealing with them can make you feel at peace, no matter what you are facing.


Almighty God, You know what I need before I even ask and You know how ignorant I am. Please release me from these anxious thoughts and help me see Your gifts. Aid me in reaffirming my faith so that I can serve You as You first intended. In Your Name, Amen.


Dear God, I come before You to lay my panic and anxiety at Your feet. When I’m crushed by my fears and worries, remind me of Your power and Your grace. Fill me with Your peace as I trust in You and You alone. I know I can’t beat this on my own, but I also know that I have You, Lord, and You have already paid the ultimate price to carry my burdens. For this I thank you, Amen.


Dear Lord, in this moment, I find myself struggling with worries. I know this is not Your will and that You wish me to lay my burdens at Your feet. I know I can turn my cares over to You, who have died on the cross to set me free.

I choose to trust in You, Lord, to focus on You, and to leave behind my worries and my cares, as they are nothing in Your light. When I find myself falling to my knees, let it be in front of You, with Your name on my lips, dear God.

You will ease my burden and let me live free. In Your Name, Amen.


Our Heavenly Father, today is a difficult one and I come to you as a broken and humbled servant. I’m unable to bear the burden of my worry and fear alone, and I turn to You to help me.

Your sacrifice has set me free and I yearn to follow Your path, Lord. Help me live in Your grace. You have forgiven me and You have erased my cares.

Everything I have is because of You and I ask that You help me trust in You, Lord. Amen.


Lord, You know my heart and my innermost thoughts. You see the struggle within me, the battle between mind and heart. I beg of you, O Lord, release me from this anxiety. Let me bask in Your Holiness and remain calm, knowing that You are Lord and Savior. You died for my sins and You will not leave me alone in this dark place. I thank You for Your everlasting love, Amen.


Dear God, the heaviness of the world weighs on me and while I know You are in charge and You have my best interests at heart, I am struggling. My worries and the worries of the world crush me and bear me to the ground.

O Lord, help me understand that You are the one holding me up, and that You will prevail against this darkness in me. Deliver me from the Valley of Death. Your love can heal all and I ask that you lift me from this pit of despair and surround me in Your incredible love and light.

Let me see You in everything, Lord, that I may rise above this, in Your arms, and serve You. In Your Name, Amen.


Heavenly Father, I fall before you, pleading for Your understanding and forgiveness. I have faltered in my faith, Lord. I feel fear and anxiety where I should feel faith and strength in Your arms. Forgive me, Father, and banish these thoughts from my head. Sweep away the fears that threaten to overcome me and make me new again, in Your Holy Spirit. This I ask, Amen.

Verses from the Bible:

Fear not, for I am with you; be not dismayed, for I am your God. I will strengthen you, yes, I will help you. I will uphold you with my righteous right hand.   
Isaiah 41:10

When anxiety was great within me, your consolation brought me joy.
Psalm 94:19

Trust in the Lord with all your heart and do not lean on your own understanding.  
Proverbs 3:5

Who of you by worrying can add a single hour to your life? Since you cannot do this very little thing, why do you worry about the rest?
Luke 12:25-26

For God hath not given us the spirit of fear; but of power and of love.
2 Timothy 1:7

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

We can pray on your behalf by taking your anxiety prayer to the Church of the Holy Sepulchre, one of the holiest points on earth. Send us your personal serenity prayer and we will take it to the church, where a priest will say your prayer in this special and religious place. We will take photos of your prayer and lit candle and send them to you by email.

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Stress vs Anxiety: How to Tell the Difference & Get Help

Prayer Against Stress And Anxiety

From the outside looking in, it can be difficult to spot the differences between stress and anxiety. Both can lead to sleepless nights, exhaustion, excessive worry, lack of focus, and irritability.

Even physical symptoms – rapid heart rate, muscle tension, and headaches – can impact both people experiencing stress and those diagnosed with an anxiety disorder.

With symptoms that can appear interchangeable, it can be difficult to know when to work on deep breathing and when to seek professional help.

In short, stress is your body’s reaction to a trigger and is generally a short-term experience. Stress can be positive or negative.

When stress kicks in and helps you pull off that deadline you thought was a lost cause, it’s positive.

When stress results in insomnia, poor concentration, and impaired ability to do the things you normally do, it’s negative. Stress is a response to a threat in any given situation.

Anxiety, on the other hand, is a sustained mental health disorder that can be triggered by stress. Anxiety doesn’t fade into the distance once the threat is mediated. Anxiety hangs around for the long haul, and can cause significant impairment in social, occupational, and other important areas of functioning.

Symptoms of Stress

There are a number of emotional and physical disorders linked to stress, including depression, anxiety, heart attacks, strokes, gastrointestinal distress, obesity, and hypertension, to name a few. High levels of stress can wreak havoc on the mind and the body. While stress can manifest in many ways, it helps to know a few common symptoms:

  • Frequent headaches
  • Sleep disturbance
  • Back and/or neck pain
  • Feeling light-headed, faint, or dizzy
  • Sweaty palms or feet
  • Difficulty swallowing
  • Frequent illness
  • Irritability
  • Gastrointestinal problems
  • Excessive worry
  • Rapid heart rate
  • Muscle tension
  • Feeling overwhelmed
  • Having difficulty quieting the mind
  • Poor concentration
  • Forgetfulness
  • Low energy
  • Loss of sexual desire

Symptoms of stress can vary and change over time. Cueing into your own responses to stress can help you increase awareness of how stress manifests for you. Knowing this vital information will help you learn to use stress reduction techniques at the first signs of stress to avoid long-term repercussions.

Coping with Stress

Learning to cope with stress can require some trial and error. What works for your best friend might not work for you. It’s important to build your own stress reduction toolkit so that you have more than one strategy to implement when stress kicks in.

  • Relaxation breathing: The single best thing you can do when under stress is to engage in deep breathing. Practice this strategy when you’re calm so that you know how to use it when you’re under pressure. Inhale for a count of four, hold for four, and exhale for four. Repeat.
  • Practice mindfulness: Sure, there’s an app for that, but the best way to practice mindfulness is to disconnect from your digital world and reconnect with your natural world for a specific period of time each day. Take a walk outside and use the opportunity to notice your surroundings using all of your senses.
  • Get moving: Daily exercise releases feel-good chemicals in your brain. Making exercise a daily habit can buffer you from negative reactions to stressful events.
  • Keep a journal: Writing down your best and worst of the day helps you sort through the obstacles and focus on what went right. It’s normal to experience ups and downs on any given day.
  • Get creative: There’s a reason adult coloring books are so popular – they work. Whether you’re drawing, coloring, writing poetry, or throwing paint on a wall, engaging in a creative hobby gives your mind a chance to relax.
  • Crank up the tunes: Listening to slow, relaxing music decreases your stress response (just as fast-paced music pumps you up for a run.)

When to Seek Help

If you have difficulty managing stress and it impedes your ability to carry out your normal daily activities ( getting to work on time), talk therapy can help. It’s important to learn to identify your triggers and responses and find strategies that work for you.

Symptoms of Generalized Anxiety Disorder

The defining feature of generalized anxiety disorder is excessive anxiety and worry (about a number of events or activities) occurring more days than not for at least six months. The intensity of the anxiety or worry is proportion to the actual lihood or impact of the anticipated event or events.
Other symptoms of generalized anxiety disorder include the following:

  • Difficulty controlling worry
  • Restlessness or feeling keyed up or on edge
  • Easily fatigued
  • Difficulty concentrating or mind going blank
  • Irritability
  • Muscle tension
  • Sleep disturbance
  • Exaggerated startle response
  • Psychosomatic symptoms: Headaches, stomachaches, dizziness, pins and needles
  • Physical symptoms: Shortness of breath, rapid heartbeat, excessive sweating, shortness of breath, chest pain
  • The anxiety, worry, or physical symptoms cause clinically significant distress or impairment in social, occupational, or other areas of functioning


Anxiety disorders are the most common mental health disorder in the United States, affecting 40 million adults (18% of the population).

Treatment of Anxiety Disorders

The two main treatments for anxiety are psychotherapy and medication, and many people benefit from a combination of the two.

  • Psychotherapy: Talk therapy is effective in helping people identify, process, and cope with their triggers of anxiety. Cognitive Behavioral Therapy (CBT) is a highly effective, short-term treatment that helps people learn specific skills to target their specific triggers.
  • Medication: Antidepressants generally have some mild side effects but help alleviate some symptoms of anxiety. Antidepressants can be used for an extended period of time. Buspirone is an anti-anxiety medication that can also be used on an ongoing basis. Benzodiazepines can be used on a limited basis to mitigate anxiety symptoms, but they can be habit-forming. All medications should be thoroughly discussed with your healthcare provider. Any side effects should be reported immediately. Never discontinue the use of these medications without supervision from your healthcare provider.
  • Lifestyle changes: There are several changes you can make at home before you try medications. Daily exercise, good sleep hygiene, healthy eating, and avoiding caffeine and alcohol are all home remedies that can decrease symptoms of anxiety.

Everyone experiences periods of increased stress, and sometimes stress can feel overwhelming. It is important to learn how to manage your stress and when to seek help. When stress no longer feels manageable and symptoms of anxiety interfere with your daily living, it’s time to seek an evaluation from a licensed mental health practitioner.

  1. American Psychiatric Association, Diagnostic and Statistical Manual of Mental Disorders, Fifth Edition, American Psychiatric Publishing, Washington, D.C., 2013: Pages 222-226.
  2. National Institute of Mental Health, “Any anxiety disorder among adults,” retrieved from //

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25 Bible Verses About Stress, Worry and Anxiety

Prayer Against Stress And Anxiety

Life often presents us with stressful situations and it is easy to allow ourselves to succumb to fear, worry, and anxiety, but thanks be to God! He is our Ultimate Source of peace, hope, strength, courage, and joy amidst trial.

We can trust Him to supply all of our needs and calm our anxious hearts with His Spirit of peace, joy, hope, and love! My hope and prayer is that these Bible verses and scriptural promises will encourage your heart and help you to experience the true peace of Christ, which surpasses all understanding!

Bible Verses About Stress – Worry – Anxiety

Before I share my 25 Bible verses for stress and anxiety, it is important to remember that many of our mental and emotional battles are caused by physical triggers.

Research has proven beyond a shadow of a doubt that eating a wholesome diet and avoiding harmful chemicals in our water and the air that we breathe can help stop stress and anxiety in its tracks. (source) Sadly, finding these things is becoming increasingly challenging in our fallen world as toxic chemicals have overtaken our soil and atmosphere.

In spite of our efforts (and great expense) to purchase essential products for a healthy home, we still get sick and God is here to bless you with His healing touch when you need it.

Cry out to Him and seek this precious gift today!

My hope and prayer is that these verses encourage and build up your most holy faith. As you seek God for deliverance from stress and anxiety, I suggest you do your best to learn how to be healthy and make the proper abundant life-giving choices.

Using natural therapies essential oils for stress and aromatherapy for anxiety often prove to be effective remedies, and making your own DIY anxiety aromatherapy inhaler is a synch!


~ Dr. Z

Master the Art of Using Essential Oils at Home! To help you reach your health goals with essential oils, please be sure to take the time to learn the fundamentals of aromatherapy. To help you do this, we have created a 10-Part Video Masterclass that we want to give you an opportunity to watch for FREE. This is our gift to you for being part of our Natural Living Family All you need to do is reserve your spot by clicking HERE. We'll see you there!

Old Testament

The Lord is a refuge for the oppressed, a stronghold in times of trouble.

~Psalm 9:9

I have set the Lord always before me. Because he is at my right hand, I will not be shaken.

~Psalm 16:8

The righteous cry out, and the Lord hears them; He delivers them from all their troubles. The Lord is close to the brokenhearted and saves those who are crushed in spirit. A righteous man may have many troubles, but the Lord delivers him from them all.

~Psalm 34:17-19

God is our refuge and strength, an ever-present help in trouble.

~Psalm 46:1

Cast your cares on the Lord and He will sustain you; He will never let the righteous be shaken.

~Psalm 55:22

From the ends of the earth, I cry to you for help when my heart is overwhelmed. Lead me to the towering rock of safety, for you are my safe refuge.

~Psalm 61:3

When my anxious inner thoughts become overwhelming, your comfort encourages me.

~Psalm 94:19

Trust in the LORD with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.

~Proverbs 3:5-6

A joyful heart is good medicine, but a crushed spirit dries up the bones.

~Proverbs 17:22

Anxiety weighs down the heart, but a kind word cheers it up.

~Proverbs 12:25

Say to those who have an anxious heart, “Be strong; fear not! Behold, your God will come with vengeance, with the recompense of God. He will come and save you.

~Isaiah 35:4

Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings eagles; they will run and not grow weary, they will walk and not be faint.

~Isaiah 40:30-31

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

~Isaiah 41:10

New Testament

Therefore I tell you, do not worry about your life, what you will eat or drink; or about your body, what you will wear.

Is not life more than food, and the body more than clothes? Look at the birds of the air; they do not sow or reap or store away in barns, and yet your heavenly Father feeds them.

Are you not much more valuable than they? Can any one of you by worrying add a single hour to your life?”

~Matthew 6:25-27

Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.

~Matthew 6:34

Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.

~Matthew 11:28-30

But the Lord answered her, “Martha, Martha, you are anxious and troubled about many things, but one thing is necessary. Mary has chosen the good portion, which will not be taken away from her.”

~Luke 10:41-42

Let not your hearts be troubled. Believe in God; believe also in me.

~John 14:1

In this world you will have trouble. But take heart! I have overcome the world.

~John 16:33

And we know that in all things God works for the good of those who love him, who have been called according to his purpose.

~Romans 8:28

Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.

~Philippians 4:6-7

But my God shall supply all your need according to his riches in glory by Christ Jesus.

~Philippians 4:19

So we say with confidence, “The Lord is my helper; I will not be afraid. What can mere mortals do to me?

~Hebrews 13:6

Consider it pure joy, my brothers, whenever you face trials of many kinds, because you know that the testing of your faith develops perseverance. Perseverance must finish its work so that you may be mature and complete, not lacking anything.

~James 1:2-4

Cast all your anxiety on Him because He cares for you.

~1 Peter 5:7

Which of these 25 Bible Verses for Stress and Anxiety speaks to your heart?

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Mindfulness and the Brain: How Being Mindful Protects Against Stress And Anxiety

Prayer Against Stress And Anxiety

When you see people sitting cross-legged, palms up, and in a seemingly peaceful trance, you may wonder whether the benefits of meditation are real, or just a handy placebo effect for some new age believers.

Since trying to meditate for the first time can seem impossible, it’s understandable you’d feel that nagging doubt. However, meditation falls under a broader category of mindfulness, and many studies have shown that the effects are very real.

Being mindful and focused actually changes your brain, staving off stress, anxiety, and many other common health problems.

What is mindfulness?

Defining mindfulness can be tricky – it comes from Buddhist meditation, but you don’t necessarily need to follow any one path to be mindful. Berkeley’s Greater Good explains mindfulness has two essential components:

  • Staying mentally in the moment, which includes focus on thoughts, feelings, sensations, and surroundings.
  • Accepting thoughts and feelings without judgment.

Activities for mindfulness

Meditation is one of the most studied modalities of mindfulness, but Mindful says most recognize these other activities as a way to harness that inner calm and peace.

  • Yoga
  • Tai Chi
  • Qigong
  • Centering prayer
  • Chanting

The science behind mindfulness

Scientists have shown a growing interest in mindfulness and its ability to affect us on a psychological level. Although many were skeptical, researchers now agree it’s an important tool for regulating stress and anxiety.

Mindfulness focuses and directs your thoughts

Dr. Elizabeth Hoge told Harvard Health Publications mindfulness is helpful in treating anxiety because it teaches people how to take back control of their own minds.

Many people who have anxiety can’t seem to get away from negative thoughts about themselves, situations, and the people around them – pretty soon those thoughts spiral control and the worst possible scenarios seem the most ly outcomes.

Mindfulness asks you to recognize your thoughts and fears, but from a more objective position, and let them pass, which is one reason it’s so effective.

But don’t rest your faith in the words of one psychologist – an analysis of 47 studies on meditation published in JAMA also came to the same conclusions – meditation helped reduce stress, anxiety, and depression.

It changes how you react emotionally

Mindfulness helps train your brain to react to situations differently. It doesn’t dull your emotions, but it can help regulate them so you stay on a more even keel.

The American Psychological Association cites a study that examined people who had practiced mindful meditation for varying lengths of time, from one month to 29 years. The people who meditated performed better on a mental task while simultaneously looking at disturbing pictures than a group of people that didn’t meditate.

Instead of letting your emotions get the better of you, mindfulness helps people move beyond them to focus on a situation on a more practical level.

The structures in your brain also change

Most strikingly, when you meditate, your brain changes. A neuroscientist at Massachusetts General Hospital and Harvard Medical School, Dr. Sara Lazar, conducted two groundbreaking studies on meditation and how it affects the brain.

In an interview with the Washington Post, she explains that her first study showed people who meditate have more gray matter in several parts of the brain, mainly the sensory regions but also the frontal cortex, which explains why meditation has shown so many health benefits.

However, Dr. Lazar wondered if her results were skewed – maybe the people who meditated had more gray matter to start with.

In a second study, she found people who didn’t meditate, took brain scans, then asked them to meditate for 40 minutes a day and compared them to a group that used other stress-reduction techniques.

Even after just eight weeks, the group that meditated had developed four regions of their brain says Dr. Lazar:

  • Posterior cingulate – helps control focus
  • Left hippocampus – involved in memory and cognition
  • Temporoparietal junction – allows people to see a situation from someone else{s perspective and is involved in empathy and compassion
  • Pons – deals with many neurotransmitters

Significantly, another area of the brain reduced in size, the amygdala. Since it regulates stress, fear, and anxiety and is essential in controlling the fight or flight response people talk about so much, you can see why mindfulness is such a helpful tool in reducing stress and anxiety.

As you can see, the benefits of mindfulness are great, and even just eight weeks of meditating can show improvement. However, you should be cautious about trying to treat anxiety yourself.

If you have chronic anxiety, you shouldn’t suffer in silence – speak to your doctor and develop a plan to reduce your stress together.

If you’re just looking for ways to conquer everyday stressors and find prolonged peace, trying the mindful activities above is safe for all ages.

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