7 Faith Practices Proven to Help Manage Anxiety

Jesus and I have a standing date at 2 AM. That’s usually when my brain decides to shake me awake with anxious thoughts. Hello, “What If” thinking. Goodbye sleep. But before my worried thoughts fully take root, I put into practice the spiritual discipline of gratitude. I start going through the alphabet, thanking God like this: “I’m grateful for Air Conditioning, my bed, Clay, my dog, Emmy & Ellery, etc.” By the time I get to the letter M, my heart rate slows, and my thoughts settle on His provisions.

You probably have your version of anxious wake-up calls (or worries that hit at different times). God isn’t surprised by our mental battles. He knows about our tendency to be rattled by anxiety and stress. And, like the good, good Father He is, He doesn’t leave us defenseless or alone. Instead, He gives us practical tools—rooted in faith—that do work. When we follow God’s guidance for peace, our minds and bodies respond just as He designed. Here are 7 simple faith practices that calm an anxious heart.

1. Talk to God about everything.

What scripture says: “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)

How this helps with anxiety: Regular prayer is associated with lower levels of anxiety and depression. When we pray, our bodies decrease the production of stress hormones, and our brain activity shifts to areas linked with calm and peace. It’s as if God hardwired us to find comfort in talking with Him (which, of course, He did!).

A simple way to start practicing: Set aside 10 minutes each morning (or at any time) to pray specifically about what’s troubling you. Ask God to take your anxiety away, and also thank Him for his provisions and blessings in your life. Try praying through the ABCs or pick one of these mental health prayers.

2. Count what’s still good.

What scripture says: “Give thanks in all circumstances; for this is God’s will for you in Christ Jesus.” (1 Thessalonians 5:18)

How this helps with anxiety: Turns out that the spiritual practice of gratitude rewires our brains to notice the good stuff instead of getting stuck on fear or frustration. Plus, researchers at UC Davis confirmed something God’s been telling us all along—grateful people sleep better, worry less, and feel happier overall.

A simple way to start practicing: Before bed, write down three specific things you’re grateful for that day. Be detailed. Instead of “my family,” say “the sound of my daughter’s laughter.” Or get the whole family involved and do this over dinner.

3. Worship to shift your focus.

What scripture says: “Speak to one another with psalms, hymns, and songs from the Spirit. Sing and make music from your heart to the Lord.” (Ephesians 5:19)

How this helps with anxiety: When we sing, our brains release feel-good chemicals that reduce stress and boost mood. Scientists have found that singing with others, like during a church service, lowers anxiety and helps us feel more connected and less alone.

A simple way to start practicing: Create a playlist of worship songs that remind you of God’s faithfulness. Play it during your commute, while doing dishes, or whenever anxiety creeps in. My playlist includes “Remember” by Bryan and Katie Torwalt, “Be Still” by The Fray, and “Peace Be Still” by Hope Darst.

4. Fill your mind with scripture.

What scripture says: “Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.” (Philippians 4:8)

How this helps with anxiety: Spending time quietly meditating on God’s Word decreases worry and anxious thoughts. But, unlike in some Eastern religions, biblical meditation doesn’t instruct us to empty our minds. Instead, we fill our thoughts with God’s truth. When we meditate on Scripture, we’re training our minds to turn away from fear and focus instead on what is pure, noble, right, lovely…you get the picture.

A simple way to start practicing: Choose one verse about God’s peace or protection. Read it slowly five times, emphasizing a different word or phrase each time. Write it down and commit it to memory. Then, ask the Holy Spirit to help that truth sink into your heart and steady your mind. A few verses to try: James 1:17, Nahum 1:7, Romans 8:28, and Psalm 46:10.

5. Say “Yes” to Sabbath rest.

What scripture says: “Come to me, all you who are weary and burdened, and I will give you rest.” (Matthew 11:28)

How this helps with anxiety: There’s a difference between physical rest and the kind of deep soul-rest God offers. Our bodies will eventually fall asleep. But Sabbath rest involves choosing to intentionally step away from work, worry, and busyness to be with God, to hand Him our burdens and trust Him with what we’re carrying. When we accept that invitation regularly, we become more resilient, less reactive, and more grounded in His peace.

A simple way to start practicing: Designate one evening a week as “Sabbath time,” no work emails (or texts), no cleaning, no problem-solving. Just rest and trust that God can handle things. Read Scripture, take a walk, or simply sit quietly in the presence of God. Follow Jesus’ example of resting even in the busy.

6. Forgive and ask for forgiveness.

What scripture says: “Therefore confess your sins to each other and pray for each other so that you may be healed.” (James 5:16)

How this helps with anxiety: When we confess our mistakes to Him and choose to forgive others (even when it’s hard or the other person isn’t remorseful), we remove some of the hidden weight of anxiety. Studies show that people who practice forgiveness sleep better and worry less. It’s like finally setting down a heavy backpack you didn’t realize you were carrying. Guilt starts to loosen its grip, bitterness begins to melt away, and there’s suddenly more room for peace to grow.

A simple way to start practicing: Write down one thing you’re struggling to forgive (yourself or someone else). Pray specifically for God to help you release it, then tear up the paper as a symbol of letting go.

7. Surrender what you can’t control.

What scripture says: “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)

How this helps with anxiety: Research shows that people who learn to let go—who trust in God instead of trying to manage every detail—actually handle stress more effectively and recover faster when life becomes difficult. It’s counterintuitive, but surrender is where we find our strength. When we stop white-knuckling our way through life, panic and anxiety start to move out, and His peace moves in.

A simple way to start practicing: The next time you catch yourself spiraling with worry, pause and pray: “God, I can’t control this, but You can. I’m choosing to trust You with it.” Repeat it as many times as you need until your heart starts to exhale.