Did you know that fear of the unknown is one of the most commonly reported sources of anxiety? Why is not having the answers so terrifying to us that we lose sleep, bite our nails, skip meals, or have panic attacks? And what should we do when the stress of uncertainty gets too intense to handle on our own?

The uncertain is so scary because it’s out of our control. But even if we know what’s coming, was it ever ours to control in the first place? Surrendering your need for control and learning to trust in God’s plan can go a long way in easing your anxiety, so keep reading to learn how to practice letting God worry about things instead.

How to Handle Anxiety and Uncertainty

Signs You're Experiencing Anxiety

The first step is to recognize that you're struggling with anxiety in the first place. Here are some signs that may sound familiar:

• Constant, overwhelming worry about everyday events, activities, or potential future outcomes, even when there's no apparent reason for concern.
• Physical symptoms like muscle tension, headaches, stomachaches, rapid heartbeat, sweating, trembling, or shortness of breath. Feeling physically exhausted or drained, even without engaging in strenuous physical activity, is due to the mental and emotional toll of anxiety.
• Finding it challenging to relax or unwind, even in situations where relaxation would typically be possible.
• Difficulty falling asleep, staying asleep, or experiencing restful sleep patterns due to racing thoughts or physical discomfort related to anxiety.
• Feeling on edge or easily irritated, snapping at others, or experiencing a short fuse in response to minor stressors.
• Struggling to focus or concentrate on tasks due to racing thoughts, restlessness, or preoccupation with worries.
• Avoiding situations, places, or activities that trigger anxiety, leading to social withdrawal or isolation.
• Feeling self-conscious or overly concerned about how others perceive you, leading to avoidance of social situations or reluctance to speak up or participate.
• Panic Attacks. Sudden episodes of intense fear or discomfort, accompanied by physical symptoms such as heart palpitations, sweating, trembling, shortness of breath, or a sense of impending doom.
• Holding yourself to extremely high standards and experiencing intense distress or anxiety when you perceive yourself as falling short of those standards.
• Engaging in repetitive, negative thought patterns, such as imagining worst-case scenarios or ruminating on past mistakes, can exacerbate feelings of anxiety.

It's important to remember that experiencing one or more of these signs doesn't necessarily mean you have an anxiety disorder, but if you notice that these symptoms happen frequently enough to interfere with your daily function, it may be a good idea to seek support from a mental health professional. Therapy, medication, lifestyle changes, and self-care strategies can all be effective in managing anxiety, as can learning how to trust God to take care of the unknown.

How to Practice Trusting in God's Plan

When you’re not used to relying on God, or when you’re in the middle of a panic attack, it’s nearly impossible to remember what God and anxiety have to do with each other. That’s why practice is important. Exercising your spiritual trust muscles will help that instinct kick in when times are especially tough. Start with one of the following practices and build from there:

• Take time each day to work on your relationship with God. Turn to prayer as a constant source of connection and guidance, pouring out your hopes, fears, and uncertainties to a loving and attentive God who hears and cares for you. Journaling and meditating on His words in the Bible can also help you build or strengthen a sense of trust in Him.
• Build your tolerance for uncertainty by reminding yourself of the ways God has gotten you through difficult times in the past. Write down times you’ve noticed His protection or blessing in your life.
• Build up a gratitude practice by intentionally calling out the blessings you see in your life day to day. Whether you write them down in a journal, text what you observe to a friend, or just make a mental note to yourself, get in the habit of recognizing and appreciating God's goodness.
• Surround yourself with a supportive community of fellow believers who can encourage you, pray with you, and share your struggles and joys. 
• Be gentle with yourself. It's normal to feel anxious or overwhelmed. Give yourself the same compassion that you’d give an anxious friend. When the uncertainty of the future gets overwhelming, remember that you don’t have to think about the future. All you need to do is live one day at a time.

What God Says About Anxiety

Another great way to build up a practice of surrender is to draw inspiration and guidance from scripture. Whether it's a Bible verse about perseverance, trust, or hope, God's word speaks truth when your anxious heart and worried mind are trying to convince you of the very worst.

So, what does God say about anxiety?

• 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 (NIV)
• When anxiety was great within me, your consolation brought me joy. Psalm 94:19 (NIV)
• Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own. Matthew 6:34 (NIV)
• Cast all your anxiety on him because he cares for you. 1 Peter 5:7 (NIV)
• Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid. John 14:27 (NIV)
• Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me. Psalm 23:4 (NIV)
• I sought the Lord, and he answered me; he delivered me from all my fears. Psalm 34:4 (NIV)

Finding Peace in His Promises

When you’re all out of peace because you’re exhausted from stressing, Jesus says, “my peace I give to you.” When you’re overthinking and sick with worry over something coming up at school tomorrow, Jesus tells us, “tomorrow will worry about itself.”

Take a deep breath.

Take another.

Now, instead of wondering, “What if everything goes wrong?” Ask yourself, “What if everything goes exactly the way it’s supposed to? What if God’s got this?”

Take one more deep breath.

If you’re struggling with anxiety, wondering if you have an anxiety disorder, or just need to talk to someone about how to surrender your worries to God, reach out to a Hope Coach today. We’re always here to listen without judgment, and we’d love to be a source of support and encouragement for you.

Anxiety impacts every single person on our planet, and it is nothing to be ashamed of. Find out how your anxiety can be diagnosed and treated.