December 2024 was a rough month for me, but I couldn’t figure out why. You know when you’re feeling anxious so you tell yourself to calm down, which only makes you more stressed out? Yep, that was me. Because anxiety is worrying about the future, the unknown. . . . which I can’t control. I knew something had to change.

I found a podcast from a reputable source called The United States of Anxiety. As I listened to Dr. John Delony walk alongside people and coach them through their anxious thoughts, I decided to follow the steps myself. And so each morning I wrote down my anxious thoughts. Even the small ones, things that were tugging at me. I intended to do this for 90 days, just like the people on the podcast.

As I write this, it’s day 392. And I’m not stopping.

Because it’s working. Journaling makes me face anxious thoughts head-on so they don’t spiral and get bigger. Journaling makes me pause to recognize the things I’m anxious about but on the surface don’t realize I’m thinking about. Journaling makes me recognize the root of my anxious thoughts. Journaling takes my fear of the future and turns it into being present.

---

I invited God into this process.

“Search me, God, and know my heart; test me and know my anxious thoughts” (Psalm 139:23 NIV).

If I believe in God and who He says He is, then I believe He has the ability to help me.

“Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you. Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour. Resist him, firm in your faith, knowing that the same kinds of suffering are being experienced by your brotherhood throughout the world. And after you have suffered a little while, the God of all grace, who has called you to his eternal glory in Christ, will himself restore, confirm, strengthen, and establish you. To him be the dominion forever and ever. Amen.” (1 Peter 5:6-11 ESV)

Wow, there’s a lot to unpack here. I need to humble myself and admit I’m not ok. Change can take place when I’m humble. I need to acknowledge and share my anxious thoughts with God. I need to be sober-minded, not ignoring my emotions, but looking for logic in the midst of them. I need to recognize that I’m not the only one feeling this way. And I need to remember that God is in control of all things, and He can steer my thoughts.

---

I also follow other steps outlined in the podcast. I started tracking how many hours I slept each night, finding that my body needed much more rest. I altered my morning routine and (somehow!) found 30 more minutes I could stay in bed. It’s made a huge difference to my mornings. I did a deep dive into my past by creating a timeline of things I remember from each year, and recognized some connections between my thoughts now and events that happened then.

Dr. Delony told podcast participants to walk outside for 40 minutes every day without headphones. Well, I don’t have that time and I live in a state with cold temperatures, so that wouldn’t work. But, I did start taking a 5-6 minute walk at work. Every day, even in the frigid cold. One lap around the parking lot gives me time to clear my head (and my sinuses) and see a little sunshine before teaching my afternoon classes. It’s made a huge difference in my day.

---

“If the Lord had not been my help, my soul would soon have lived in the land of silence. When I thought, ‘My foot slips,’ your steadfast love, O Lord, help me up. When the cares of my heart are many, your consolations cheer my soul.” (Psalm 94:17-19 ESV)

None of the work I’m doing through this journal journey is possible without God. I don’t expect my anxious thoughts to be completely gone, but I do expect God to guide my thoughts to His glory.

Join me, won’t you? Grab anything, even a Post-It, and start today. I pray that your relationship with God is strengthened as you hand your anxious thoughts to Him and receive His peace.