In “The Fear of Potential,” I explored how anxiety can drain a person’s strength in the present. Now, I’d like to take a deeper look at how anxiety and fear arise, what occurs internally during these experiences, and the effects they leave behind. Understanding this process can provide valuable insight into managing fear and anxiety more effectively.

Let’s start with words. Words have power—they are heard, processed, and often serve as the starting point for anxiety. A single phrase, a piece of bad news, or a triggering comment can send our minds into dark and worrisome places. 

For instance, someone might simply share their plans, but those plans can unexpectedly ignite anxiety. I experienced this firsthand when my son mentioned the possibility of moving away. Immediately, my heart ached, and my mind began racing with scenarios: “Will I still get to see my grandkids? Will the distance be too much to bear, knowing how much my wife and I long to be with them? How could this even be an option?” These anxious thoughts were all set in motion by just a few words: “We might be moving away.”

Before we dive into what happens internally, we need to pause and focus on the external—specifically, what we’ve heard. Recognizing that words can trigger a cascade of anxiety and distress is crucial. If we can step back and observe from the outside, we can prevent ourselves from reacting impulsively.

Many of us respond emotionally, leading to attempts to control the situation, irrational communication, or even suspicion. If we don’t take the time to process what was said and remember that “the heart is deceitful above all things” (Jeremiah 17:9), we risk internalizing our fears in a way that causes harm—not just to those around us, but also to ourselves.

The battle is often won or lost at this point—and unfortunately, this is where many of us struggle. However, if we can take hold of the words spoken to us and anchor ourselves in the truth that, no matter what is said, “God is sovereign,” we can begin to shift our perspective. By seeking His help to set our minds on things above (Colossians 3:2), we can move from simply reacting to thinking redemptively about what was spoken. This shift allows us to process our thoughts internally in a way that aligns with faith rather than fear.

Now, as we turn inward, we enter familiar territory—the place where we feel the impact. This is where anxiety scrapes against our hearts, where an ache settles in, creating a deep sense that something has gone wrong. Our hands may tremble, our minds may race with an unstoppable flood of thoughts, much like birds constantly flying overhead. But as a wise person once told me, “You can’t stop birds from flying over your head, but you can stop them from building a nest on it.” In other words, while we may not be able to prevent anxious thoughts from passing through our minds, we do have the power to keep them from taking root and controlling us.

The Christian’s thought life is not exempt from the same words and experiences that everyone else encounters. Whether it’s harsh words, lies, bad teaching, family conflict, or even the devastating loss of a loved one, we all hear and face these difficult realities. What we hear may not change, but how we engage with those words internally is where the battle takes place. If we are not intentional, our thought life can become overwhelmed, making it difficult to process these experiences in a redemptive way. However, by recognizing this internal struggle, we can seek God’s wisdom and guidance to navigate and even govern our thoughts.

Once our hearts begin to experience turmoil and ache from what we’ve heard and are now dwelling on, this is the critical moment where Philippians 4:8 can guide us.

Philippians 4:8 ESV Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

We can’t stop intrusive thoughts from entering our minds, but we can prevent them from taking root and building strongholds within us. The key is to combat them with truth—by focusing on what is true, honorable, just, pure, lovely, and commendable, as Philippians 4:8 instructs. 

This isn’t about using shallow, self-help tactics or the distorted teachings of the Word of Faith movement, which promote a false gospel. Rather, this is the biblical approach modeled by the Psalmist in Psalm 77:11-12.

Psalm 77:11–12 ESV I will remember the deeds of the Lord; yes, I will remember your wonders of old. I will ponder all your work, and meditate on your mighty deeds.

The Psalmist made a decision to remember the deeds of the Lord. Before reaching this point, he was troubled and overwhelmed by his circumstances. However, instead of remaining in despair, he chose to remember, ponder, and meditate on God’s mighty works. This intentional shift in focus helped him navigate his struggles with a perspective rooted in God’s faithfulness.

When trouble scrapes against your soul and turmoil begins to rise, make a choice to remember that God is good and great. The anxieties and endless scenarios that flood our minds can be silenced by anchoring ourselves in the truth of God’s character and faithfulness. When we step back and see the bigger picture, our present troubles shrink in comparison. Ultimately, God is sovereign, and His plans are far greater than our fears. He has chosen us before the foundation of the world (Ephesians 1:4), reminding us that we are secure in His hands, no matter what we face.

Now we can talk about what can happen after these two areas are dealt with in victory. What is the result of a believer who can win in these two arenas?

First, we live a life guided by truth, not controlled by our emotions.

When we live this way, we can move forward with a clear conscience and a firm grip on our thoughts and actions. Instead of allowing anxious scenarios to overwhelm our minds, we can think with discernment and clarity. This shift enables us to approach situations with an open and listening heart rather than reacting defensively or with suspicion. By anchoring ourselves in truth, we allow it to shape the way we engage with life and interact with others. This is how we are called to live—grounded in truth, walking in wisdom, and responding with grace.

Second, we can experience greater peace throughout our day and genuinely enjoy it. In other words, we can be in a good mood! For real! 

When we internalize things the wrong way, it creates tension that weighs on us. Many of us shut down emotionally, isolating ourselves from the very people who could bless and encourage us. This lack of rest leads to frustration, which then affects our mood and ultimately impacts how we interact with others. But when we choose to process our thoughts with truth and trust in God, we free ourselves from unnecessary burdens and can live with greater joy and peace.

Lastly, we can be at our best—not just for ourselves, but for the people we love.

If we fail to manage our thoughts and emotions, we won’t be fully present or available for those who depend on us. This is a battle that can and should be won, not only for our own well-being but also for the sake of those around us. We have the ability to choose how we process what we hear and how we internalize it. And we are not alone in this—God the Holy Spirit, our Counselor and Comforter, is with us, guiding and strengthening us every step of the way.

I recognize that physical realities, such as health conditions or chemical imbalances, can contribute to mood swings. I understand this personally, as I have experienced and still struggle with it at times. However, seeking help and taking the appropriate steps to manage our thoughts and emotions is a choice we can make. It’s important to find someone we trust—someone who has permission to check in on us and ask how we’re processing things. Accountability is essential. 

Ultimately, growth in this area is within our reach, especially because we have the Word that surpasses all others—God’s Word. It is our ultimate guide, offering wisdom, truth, and the strength we need to navigate our struggles.

The question in all of this is how we process the words we hear and navigate the thoughts that arise in response. While we may not control the thoughts that come and go, we can choose how we respond to them. By pausing, reflecting, and making intentional decisions, we have the opportunity to be people who reflect the glory of God to others. Our ability to manage our thoughts through God’s Word and faith in Him not only strengthens our own well-being but also influences those around us. When we align our minds with His truth, we cultivate peace, wisdom, and grace—allowing us to reflect His character in our interactions and relationships.