Three Faith-Based Methods to Overcome Anxiety and Fear

Living in modern society, we constantly face anxiety and fear. Economic instability, health issues, relationship conflicts, and worries about the future weigh heavily on our minds. In this context, three methods for overcoming anxiety and fear presented by a pastor are worth noting. While they originate from a faith-based perspective, these approaches are psychologically well-validated methods that transcend religious boundaries.

First Method: Counting Your Blessings

The first method is "counting your blessings." This doesn't simply mean "blessings" in a religious sense. It refers to consciously recognizing and acknowledging all the positive things we currently have - health, family, friends, jobs, safe housing, educational opportunities, and more.

In psychology, this is called "Gratitude Intervention." Research shows that people who regularly and consciously recall things they're grateful for experience reduced depression and improved overall life satisfaction. Particularly when we're caught up in anxiety and fear, our brains tend to focus only on negative things. Consciously looking for positive aspects is an effective way to redirect our brain's attention.

For example, someone anxious about losing their job could reflect on their current skills, experience, network, and the difficulties they've overcome so far. Through this process, they realize they have more resources than they initially thought.

Second Method: Writing a Gratitude Journal

The second method is writing a "gratitude journal." The important point here isn't that you must write it down, but that "expressing" gratitude is the key. This includes thinking it, saying it out loud, or writing it down.

The act of expressing gratitude goes beyond simply recalling good things. When we express it, our brain processes that experience more deeply and makes it last longer in our memory. Also, when we express gratitude, our bodies release "happiness hormones" like serotonin and dopamine. This naturally lowers cortisol levels, the stress and anxiety hormone.

There are various ways to practice gratitude journaling. You could think of three good things that happened each day before bed, or summarize what you were grateful for once a week. The important thing isn't the format but consistency. Even if it's brief, doing it regularly is what's effective.

Third Method: Being Grateful in All Circumstances

The third and most challenging method is "being grateful in all circumstances." This means finding things to be grateful for not only in good situations but also in difficult ones. While this might sound unrealistic at first, it's very similar to what psychology calls "Cognitive Reframing."

Finding gratitude in difficult situations doesn't mean you should like the situation itself. Instead, it's about looking for what you can learn from that situation, opportunities for growth, or unexpected positive outcomes. For example, if you've lost your job, you could see it as having time to explore new opportunities or a chance to think about what you truly want to do.

This approach helps us break free from a victim mentality and adopt a proactive perspective. It helps us realize that while we can't change the situation, we can change our interpretation and response to it.

Psychological Basis and Real Effects

The effectiveness of these three methods can be explained neuroscientifically. Anxiety and fear primarily originate in the brain's amygdala, while gratitude and positive thinking activate the prefrontal cortex. When the prefrontal cortex is activated, it can regulate the amygdala's excessive responses.

Additionally, gratitude practice utilizes the brain's neuroplasticity. When we repeatedly pay attention to positive things, the brain gradually changes to recognize positive things more easily. This works on the same principle as training muscles.

Research results show that people who practiced gratitude for 8 weeks experienced a 25% reduction in depression symptoms and a 25% increase in life satisfaction. Sleep quality also improved, and the immune system was strengthened.

Specific Suggestions for Practice

Knowing the theory and practicing it are different things. Let me offer specific suggestions for applying these methods to daily life.

First, "counting blessings" is best done right after waking up in the morning. Reflecting on what you have before starting your day helps maintain a more positive mindset throughout the day. You can start with very basic things like a healthy body, a warm bed, clean drinking water, and people you love.

Expressing gratitude can be done in various ways. You could use your smartphone's memo function to jot down brief notes, or express gratitude to family and friends. What matters isn't the format but the sincerity.

Being grateful in all circumstances is the most difficult stage. Start with small inconveniences at first. When the subway is delayed, you could see it as time to read a book, or when it rains, as an opportunity to rest at home.

Precautions and Limitations

However, there are precautions to consider with these methods. Unconditional positive thinking can actually be harmful. Ignoring real problems or suppressing negative emotions isn't healthy. Gratitude practice should be about viewing reality more balanced, not denying it.

Also, if you have serious depression or anxiety disorders, these methods alone might not be sufficient. Don't hesitate to seek professional help. Gratitude practice can play a complementary role in treatment, but it cannot replace treatment.

Finally, these practices should be approached from a long-term perspective rather than expecting immediate effects. All anxiety won't disappear overnight. But with consistent practice, you'll definitely experience changes.

## Conclusion

Anxiety and fear are natural emotions that anyone living in modern times experiences. But we don't need to be overwhelmed by these emotions. Through the practice of counting our blessings, expressing gratitude, and finding positive aspects in all situations, we can develop a more balanced perspective.

These methods are universal wisdom that anyone can practice regardless of religious background. The important thing is not to try to do it perfectly, but to start small and be consistent. Let's look for and express things to be grateful for every day, even if just a little. Before you know it, you'll discover that gratitude and hope occupy more space in your heart than anxiety and fear.