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Have you figured out how to overcome fear? I’ve discovered fear often comes from dwelling on the “what if’s” (future thinking) or the “Maybes” (unfactual thinking). I’m so guilty of this. Last year, when I had to have a biopsy, my mind immediately raced toward the worst-case scenario.
What if I die? I won’t get to see my boys graduate, come into adulthood, marry, have children. I won’t get to be a grandma.
I’ll have to struggle, be in pain. I’m going to miss so much.
Was any of this true? NO.
My mind got snagged on the thought, “What if this biopsy reveals cancer?” And spun from there. For a few days, I couldn’t get this out of my mind or my heart, though I certainly tried.
I finally sat down and had a “come to Jesus” meeting with, well, Jesus. I asked Him to help me think on what is true. What was true in that situation was that this was a biopsy. There were no facts indicating they would find cancer. Sometimes remembering the facts of a matter helps us begin to overcome fear.
And, even if they did, God would be with me. He would be with my family.
And if I died, I had to come to the place where I entrusted my husband and sons into His hands.
And isn’t that where they already should be?
How to overcome fear in our thoughts
Letting go of the illusion of control helped me to release fear and trust the Lord in this situation. But it took much intentional effort to understand my why’s behind the fears to get to that point.
When we allow What If’s and Maybe’s to roam around in our minds, we’re going to get spun up, fixated on those “not true” thoughts.
How we take our thoughts captive
We must think on what is true. How do we do this?
- Whether we fear something from our past or something in the not yet, must own that we’re struggling with it. Some of our fears stem from situations that could be actual possibilities. Others are wildly “out there,” but we still fear them.
- Develop an awareness of when our thoughts begin to spin. If we’re feeling the physical effects of fear—racing heart, short breaths, worrying thoughts—it’s helpful to stop what we’re doing for a couple of minutes and take a few in-through-the nose, out-through-the-mouth deep breaths.
- Determine what triggered the fear response. There is often an underlying reason for our fear. My biggest underlying reason for the fear about the biopsy was, honestly, I don’t want to leave my family. Not yet.
- Confess the fear to God. In Psalm 64:1b David prays, “Preserve my life from the fear of the enemy.” (Italics are mine). Yes, he wanted his life to be saved from his enemies’ hands. But, David admitted his fear. He handed it over to God. And that’s what we must do too. God knows we will deal with fear. The question He asks us is, what will we do with said fear? These steps help us in facing our fears.
How to overcome fear in life by taking action
Remember God is greater than our fear.
We do this by spending time reading and meditating on His word. We find a way to remember God’s character. His faithfulness. The fact that He loves us.
Journaling helps me gain perspective with my situation. I pour out my thoughts, my fears, my worries, almost like a prayer. As I write out each point, God has a way of reminding me who He is or what His perspective is.
Something happens when we take time to write our thoughts. Words tend to flow unhindered from heart to page. When I journal, I almost always sense God speaking to me. Something about writing my thoughts and prayers calms my heart and opens me up to hear His voice.
If journaling isn’t your thing, make a list of God’s character traits, remember the ways He’s shown Himself faithful in your past.
Or speak out loud the truths you know about God and His workings in your life. The purpose is to focus on who God is and how He’s been faithful in the Bible and in our pasts. Our God is the same yesterday, today, and forever. Remembering this gives us tools to overcome fear.
How to Overcome Fear in Our Minds—The purpose is to focus on who God is and how He’s been faithful in the Bible and in our pasts. Our God is the same yesterday, today, and forever #overcomefear #tellhisstory Click To TweetChoose to trust God
When God shows us His truth in our situation we need to act on it. We must retrain our brains. Memorize verses that address the circumstances causing us to feel fear. When we cycle into fearful thoughts, speak the verses we’ve memorized to calm our minds and hearts.
Making Different Choices to Overcome Fear
Keeping it real here, my mind leans toward the unknown future thinking with “What if . . .” and “Maybe . . .” because I tend to plan for the worst. The thing is, I never feel better when I analyze situations that haven’t come to pass. I end up stressed out, spun up, and anxious.
When we choose to live in the right now, rather than trying to dissect what hasn’t even happened yet, our hearts and minds will stay calmer. Giving this moment—right here, right now, whatever it holds—into God’s hand and trusting Him enables us to know God’s peace in each moment.
How to Overcome Fear in Our Minds—Giving this moment—right here, right now, whatever it holds—into God’s hand and trusting Him enables us to know God’s peace in each moment #overcomingfear #tellhisstory #trustgod Click To TweetThe truth is, we don’t know what the future holds; only One does. But, if we trust the One who knows the future . . .
. . . if we believe His plans for us are good plans, even if they are hard, painful, or stretching
. . . we won’t be sucked in by fear.
Keeping our focus on God and trusting that His plans are best for us (note: I didn’t say easiest), there’s something powerful about knowing we’re held by the One who created the universe. We’re loved by the One who is so vast yet still intimate with individuals.
Conclusion
And the biopsy? By the time the appointment day rolled around, I was calmer . . . mostly. The doc showed me the preliminary findings revealed no cancer. And, after further examination, this diagnosis held firm.
God used those fear-filled weeks to coax me to a place where I stopped trying to control bigger-than-me circumstances and started trusting Him, come what may.
What about you? When has God brought you through a fear-filled season? What have you learned about how to overcome fear in your mind?
Come share your story at the Tell His Story linkup. Connect and be encouraged by like-minded friends! #tellhisstory #linkup Click To TweetMost weeks, I link up with Grace and Truth, Anita Ojeda, Instaencouragements, and sometimes Let’s Have Coffee. Come join and read more encouraging posts!
Each week we gather here as storytellers, word weavers, and encouragers to make His name known. Our story is God’s story and this small corner of the blogging world, where we come together each Tuesday, needs you. This is a place where poetry, snapshots, prayers, and stories find a safe spot to nod in agreement that what we have to say matters. I am glad you are here and would love to have you join the #TellHisStory community. Add your own encouraging post through the link below. Spread some love by visiting your neighbor and leaving your own encouragement. Click here to read more about the #TellHisStory community and find a button to add to your site.
Each week we gather here as storytellers, word weavers, and encouragers to make His name known. Our story is God’s story and this small corner of the blogging world, where we come together each Tuesday, needs you. This is a place where poetry, snapshots, prayers, and stories find a safe spot to nod in agreement that what we have to say matters. I am glad you are here and would love to have you join the #TellHisStory community. Add your own encouraging post through the link below. Spread some love by visiting your neighbor and leaving your own encouragement. Click here to read more about the #TellHisStory community and find a button to add to your site.
Wise reminders here, Jeanne. I agree that journaling can be a very helpful tool for focusing on the present. I’m also thankful for God’s Word, our sword of defense against the enemy and his arrows of worry, fear, and what-ifs. Gratitude is still another powerful means for turning from the negative to the positive.
Nancy, journaling has been extremely helpful for me over the years. And yes, God’s word is essential for fending off the enemy and his arrows of worry, fear, and what if’s. And I’m glad you brought gratitude into the conversation! This practice definitely realigns my eyes back to Jesus!
Oh, that crazy cycle of the mind…it can go on! My cycles tend to happen at 3 am in the morning. I do miss journalling. My new work schedule and my school classes has my time super tight that I dropped journaling. Yet, it is so helpful for the worries that come from my work and my school and…It’s funny how we can drop things like journalling, or exercise, or spending time with friends, when work life gets heavy; yet they are the very things that can help us mentally and be less worrisome when we take time to do them.
Lynn, YES, the crazy cycle of the mind is such an apt way to describe what happens sometimes! It can be challenging to find the balance between the necessary and the important. Work is necessary, but refreshing ourselves is important for our well-being. I hope you’re finding that balance in this new chapter of your life!
Oh Jeanne, the what-ifs! I’ve devoted so much mental and emotional energy to them over the years that I now wish I could get back. If I’ve started learning anything from these years of Covid, it’s that Jesus’ instruction not to worry about tomorrow really helps. If I truly can’t do anything about something today, I actually can wait until tomorrow to worry about it. (And then then next day, and the next). I love your suggestions for how to take these troublesome thoughts captive. Journaling my prayers always settles my anxious thoughts, and also repeating scriptures or phrases from songs in the middle of the night. I’m so glad everything turned out OK with the biopsy. Such a nerve-wracking ordeal, though … ❤️
Lois, I, too, have been overcome by the What If’s. I completely agree about the wisdom of following Jesus’ instructions about not worrying about tomorrow! I love the idea of repeating phrases from songs in the middle of the night. Such a great idea.
The what ifs are so hard to conquer, but you’re right, when we focus on God, He helps us stop that train that leads to wrecks of anxiety!
Kathy, yes, those pesky what if’s ARE hard to conquer. Focusing on God seems to get us through a lot of life’s hard, doesn’t it?
I’m glad your results came back encouraging! Thank you for your encouragement to remember God and trust Him in our fears. Such good timing for me to read your post today! Thank you for sharing!
Thanks, Amy! Isn’t God good in bringing the things we need to read when we need to read them? I’m saying a prayer for you today!
Jeanne—You are my featured article on Friday for Grace & Truth Link-Up. Thank you for your beautiful words. Maree
Awww, thank you!
Jeanne, I loved this statement, “there’s something powerful about knowing we’re held by the One who created the universe. We’re loved by the One who is so vast yet still intimate with individuals.” Your articles was packed full of wisdom and so eloquently written.
The best way for me to overcome fear is to give it to God and try to stay in the present. However, once in awhile I need to go to that dark place and see how I would handle the What if’s. When I do I always realize God will be there.
Maree, I like what you said about thinking through the What If’s to know how we might handle them. It can be good to approach them with that mindset. I think, indirectly, that’s kind of what God brought me through with my biopsy. And yes, we are always golden when we remember God will be there. Such wisdom in your words, friend!
I think we’ve all been there Jeanne but I love your following take away;
“God used those fear-filled weeks to coax me to a place where I stopped trying to control bigger-than-me circumstances and started trusting Him, come what may.” Amen!
Blessings,
Jennifer
Jennifer, God does have a way of getting our attention and refining our character to look like His, doesn’t He? May we intentionally trust our Father in every life circumstance.
“What if’s” are true peace killers for sure. And oh, those bigger than me moments are so painful. I’m in the midst right now just clinging to God and trying to trust.
Lauren, I like how you called What-If’s: peace killers. I’m saying prayers for you this week with what you’re walking through.
You give great steps for thinking on things that are true and overcoming fear, Jeanne. I’m a big ‘take your thoughts captive’ person, but if I’m struggling with something, then I stop and cry out to the Lord for more grace. And I stay until the grace is bigger than the issue at hand. He promises that His grace is sufficient, so I stand on that promise until I see His grace bigger than my problem, then I can continue through my day in TRUST. It makes such a difference!
Lisa, I love the visual you convey about stopping and crying out to the Lord for more grace. Isn’t that exactly what our Father wants us to do?! I love that this is the promise you stand on. SUCH a good one.
Jeanne, praise God for your good results, but I also know if things went the opposite way it would be cause to likewise praise God! Fear is the opposite of faith, and is always based in wanting to control the unknowns. We all believe God is good, but like C.S. Lewis we want to know how painful that good will turn out to be. Excellent advice here for taking thoughts captive, and feeding our thought life with truth. Ultimately bringing our fear to Jesus, because He invites us to find REST for our souls within His loving, protective embrace!
You’re right, Donna. I think part of what God brought me to terms with during that season was the fact that nothing is too big for me to not trust Him with it, if that makes sense. The fact that His character is unchanging has been a huge foundation for me to stand on when fear tries to swipe my feet out from under me. Love your thoughts here, friend!
That illusion of control is so comforting, but it is shifting sand. Letting go and trusting God brings freedom.
I completely agree with all you said, Deb!
Taking every thought captive!
Yes ma’am. Taking EVERY thought captive. Makes all the difference, doesn’t it?
Don’t laugh, but I read ‘we must retrain our brains’ as ‘we must RETAIN’ our brains.’ 😆. But, I think both words work in what you’re saying. I’ve let my brain loose with the what ifs many a time (I didn’t retain my brain). Retraining my brain takes time, and God has given me ample evidence that he’s in control and I don’t need to freak out!
Laughing out loud, Anita. Can we both just admit that there are days when we DO hope we simply retain our brains?! 🤣 And in seriousness, I agree. Both words DO work when we are trying to gain the upper hand with fear. I love your final sentence. We just need to remember God IS in control and He WILL work in our situation, right?
Thanks for sharing your story and your advice here, Jeanne! My mind also tends to spiral out of control, worrying about all the future possibilities. I like your reminder to focus on the moment and also to remember the times when God has been faithful in the past. It’s definitely not easy, but choosing where to focus our minds makes a big difference.
Lesley, once I give my mind freedom to spin, it’s really hard to rein back in! Focusing on the moment is hard, but it’s a discipline the Lord has been teaching me over the past couple of years. Remembering God’s faithfulness is something that helps me too.
What if that and what if this,
what if’s fill me full of fear
about the things that I might miss,
and what if Walmart has no beer?
What if now and what if then,
what if tomorrow never comes?
What if Christ was into Zen ,
meditating with His chums?
What if I’m not up to that,
even if it isn’t true?
What if my faith doth fall flat
and fails at what it needs to do?
It matters really not a fig
if my faith’s small, ’cause God is big.
Andrew, your poems always make me smile. I’m so thankful that, even when our faith is small, God is big enough to cover for our gaps. I’m continuing to pray for you, my friend.
Jeanne, I can so relate to this post because I went through the very same experience within this past month. Knowing I had to stay calm and reassuring for my family helped me to reign in my fears. But I was only able to do so as I kept my focus on the One who already knew what lay ahead. “You will keep him in perfect peace, Whose mind is stayed on You, Because he trusts in You” (Isaiah 26:3, NKJV). I had to let my mind stay there, in that place, with Him. So grateful you also received an “all clear” result!
Oh, Joanne. I’m so sorry you had to go through a biopsy too. They’re so not fun . . . on many levels. It is interesting how, when we need to stay calm to help loved ones stay calm, that can quell some of the fear. Yes, keeping our eyes and hearts fixed on Jesus makes all the difference. I love Isaiah 26:3! Thank you for sharing it here.
I can get fixated on “what ifs,” too. Sometimes, looking at the past, I can get waylaid by certain things that happened. But I need to focus on how God took care of me in those situations and remind myself He will right now and in the future as well.
Barbara, I think the “What if’s” are the biggest snag I face. :/ Yes, when our thoughts drift to the past, we should focus on how God brought us through the tough situations we faced and remember He’s still with us here and now and will walk with us every step from now till we get to heaven.