We live in an anxious age—restless minds, racing thoughts, and hearts burdened with “what ifs.” Dr. Judson Brewer, in his work The Craving Mind and Unwinding Anxiety, explains that much of our anxiety isn’t random. It’s a habit loop, a craving cycle:
Trigger: We feel fear, uncertainty, or stress.
Behavior: We worry or seek quick relief (distraction, scrolling, overworking).
Result: Temporary comfort, but anxiety grows stronger.
Anxiety, then, becomes a habit. The good news? Habits can be unwound.
The Bible already spoke to this long before neuroscience confirmed it: “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).
God doesn’t just command us not to be anxious—He gives us a replacement habit: prayer, gratitude, trust.
3 Ways to Unwind Anxiety, Biblically and Practically:
1. Notice the Loop
Anxiety often starts subtly. Jesus said, “Therefore do not worry about tomorrow, for tomorrow will worry about itself” (Matthew 6:34). Pause. Name what you’re feeling. Awareness is the first step in breaking the cycle.
2. Shift the Focus
Instead of fuelling the loop with worry, redirect it to God. Peter reminds us, “Cast all your anxiety on Him because He cares for you” (1 Peter 5:7). Prayer is not about ignoring reality but handing it over to the One who holds it.
3. Practice Loving-Kindness & Gratitude
Dr. Brewer suggests a simple but powerful exercise: silently repeat phrases of loving-kindness—first toward yourself, then toward others:
“May I be well.”
“May I be free from suffering.”
“May I be at peace.”
“May others be well.”
This practice breaks anxiety’s self-focused grip and expands the heart outward. Scripture mirrors this: “Love your neighbor as yourself” (Mark 12:31). Gratitude and love not only rewire the anxious mind, they align us with God’s heart.
My Invitation
This is my invitation to you today: be intentional in noticing the habit loops in your life, then shift the focus to God, practicing loving-kindness and gratitude.