What to Do When Anxiety Hits and You Don't Know What to Say to God
It's 2 AM. You're staring at the ceiling.
Your body is exhausted but your brain didn't get the memo. It's running through tomorrow's problems. Last week's mistakes. That conversation you should have handled differently. The bills. The relationship. The thing you've been avoiding.
And somewhere in the chaos of your thoughts, you remember you're supposed to pray. You're supposed to "cast your anxieties on God." You've heard that verse a hundred times.
But right now, in the dark, with your heart racing and your thoughts spiraling, you don't even know where to start.
If that's you tonight, or this morning, or right now in the middle of your day, keep reading.
Anxiety Isn't a Faith Problem
Let's get this out of the way first. Feeling anxious doesn't mean you're a bad Christian. It doesn't mean you don't trust God enough. It doesn't mean your faith is weak.
Some of the greatest people in Scripture struggled with fear and worry. David wrote entire psalms about feeling overwhelmed. Elijah ran and hid in a cave after one of his greatest victories. Even Jesus, in the garden before His crucifixion, was in such anguish that He sweat drops of blood.
Anxiety is part of being human in a broken world. The question isn't whether you'll feel it. The question is what you do with it when it comes.
What the Bible Actually Says
There's a verse in Philippians that gets quoted a lot when people talk about anxiety:
"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)
Sometimes this verse gets weaponized. People use it to shame others. "Just don't be anxious!" As if you can flip a switch.
But look closer. Paul isn't telling us to stop feeling. He's telling us what to do with those feelings. Bring them to God. Every situation. Every fear. Every worry. Don't stuff it down. Don't pretend it's not there. Bring it.
And notice what he promises. Not that God will fix everything immediately. Not that the problem will disappear. But that peace will guard your heart and mind.
Peace in the middle of the storm. That's what's on offer.
When You Don't Know What to Pray
Here's the thing about anxiety. It scrambles your thoughts. When you need words most, they disappear.
Good news: God doesn't need eloquent prayers. He doesn't need complete sentences. He doesn't need you to have your theology perfectly organized before you come to Him.
Romans 8:26 says the Spirit helps us when we don't know how to pray. He intercedes for us "with groanings too deep for words."
That means sometimes your prayer can just be a sigh. A groan. An "I can't do this, God." That counts. He hears it.
If you need somewhere to start, try this:
"God, I'm overwhelmed right now. I don't have the right words. But You see me. You know what's in my head. I'm giving this to You because I can't carry it anymore. Help me breathe. Help me trust. Be my peace when everything feels chaotic. Amen."
That's it. That's enough.
The Practice That Changes Everything
There's something about praying out loud that interrupts the anxiety spiral.
When thoughts are just in your head, they bounce around and multiply. They feed on each other. One worry leads to another and another until you're catastrophizing about things that haven't even happened.
But when you speak your fears out loud to God, something shifts. The act of voicing them takes away some of their power. You're no longer alone with your thoughts. You're in conversation.
Try it tonight. Instead of lying in the dark with your racing mind, whisper to God. Tell Him exactly what you're afraid of. Name it. Be specific. "I'm scared I'm going to fail at this job." "I'm worried my kid is making bad choices." "I don't know how I'm going to pay this bill."
Then pause. Breathe. And let yourself receive whatever God wants to give you in that moment.
A Word About Getting Help
Prayer is powerful. But it's not the only tool God gives us.
If anxiety is a regular part of your life, if it's affecting your sleep or your relationships or your ability to function, please talk to someone. A counselor. A doctor. A trusted pastor.
Seeking professional help isn't a lack of faith. It's wisdom. God often works through people, through medicine, through therapy. Don't let anyone shame you for using the resources available to you.
You Are Not Alone
If you're reading this in the middle of an anxious night, I want you to know something.
You are not the only one. Millions of people are lying awake right now with the same racing thoughts. The same fears. The same feeling that everything is too much.
And God sees every single one of you. He's not distant or detached. He's close to the brokenhearted. He's a refuge for the overwhelmed.
So breathe. Speak. Let Him meet you in the mess. That's where He does His best work.
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