Armed.

Understanding Anxiety and God's Design for Protection

Anxiety is a normal reaction to stress, uncertainty, or fear. It can show up as that heavy weight on your chest, a mind that won't stop racing, or just a nagging sense of dread. Sure, a little anxiety is our body's way of keeping us alert and focused, but it is also a built-in alarm system for danger. But when anxiety becomes chronic or overwhelming, it can take away our peace and joy.

God never intended for us to live in constant fear. Instead, He designed us with both physical and spiritual tools to help us survive and thrive, even in a chaotic world. One of the most powerful spiritual resources He’s given us is the Armor of God (Ephesians 6:10–18).

Each piece of this armor represents a truth that protects and strengthens us:

• The Belt of Truth keeps us grounded in God’s Word.

• The Breastplate of Righteousness reminds us that we are made right with God through Christ.

• The Shoes of Peace anchor us in the calm confidence of the gospel.

• The Shield of Faith deflects the lies and fears the enemy tries to throw our way.

• The Helmet of Salvation guards our minds with the assurance of God’s saving grace.

• The Sword of the Spirit, God’s Word, is our offensive weapon, cutting through confusion and fear. The sword is most lethal and most powerful. It is the only offensive tool we have, and it allows us to lead the attack against the enemy. It is the Truth.

  
  

Anxiety will come, but we are not left defenseless. God equips us to stand firm (not by our strength, but by His). When we put on His armor daily through prayer, Scripture, and faith, we are able not only to endure the battle but to overcome with courage and peace.

God designed us to be resilient, anchored in Him. With His armor, we are protected, empowered, and never alone.

Anxiety is more than just worry, and is a whole-body response to stress, often rooted in past trauma or overwhelming situations. When we feel threatened, our nervous system automatically kicks into survival mode through what's called the fight, flight, or freeze response. This is part of God's incredible design to keep us safe. Our heart rate increases, muscles tense, and hormones like adrenaline and cortisol flood the body. While this response is useful in moments of real danger, long-term anxiety or unresolved trauma can leave us stuck in this heightened state, even when there’s no immediate threat. It is like a smoke alarm that is misfiring when there is no smoke, or a car alarm triggered by the brush of a hand, rather than a car thief.

Whether from childhood experiences, sudden loss, abuse, or prolonged stress, traumatic events or long-term exposure to trauma can cause the nervous system to become dysregulated. The brain begins to see normal life situations as dangerous, triggering anxiety again and again (like the broken car alarm). Over time, this wears us down emotionally, mentally, physically, and spiritually. And as we know, the enemy preys on our exhaustion, fear, and confusion.

But God, in His wisdom, not only designed our bodies to respond to stress, but also equipped us to regulate, recover, and renew. Science and Scripture beautifully align here.

How We Can Regulate Our Nervous System

1. Deep Breathing & Grounding

   Slow, deep breaths activate the parasympathetic nervous system (the “rest and restore” part of the brain), helping the body return to a calm state. Grounding techniques like feeling your feet on the floor, focusing on your senses, or naming things you can see can bring you back to the present moment.

2. Movement

   Gentle exercise, walking, or stretching releases built-up stress hormones and helps regulate mood. God made our bodies to move to grow and heal, and movement helps release tension.

3. Safe Relationships

   Healing often happens in connection with others. God designed us for community (Galatians 6:2), and supportive relationships can help regulate the nervous system, especially when trauma has left us feeling isolated, threatened, or unsafe.

4. Rest & Sabbath

   God's command to rest isn’t just spiritual. His command to rest is physiological. Our brains and bodies need rest to heal and function well. Regular rest rhythms give our nervous system space to recover. Pay attention to the need to rest on the seventh day, figuratively or literally, just as God rested and reflected on His creation. Rest isn't a suggestion, it is a command.

   
   

How We Can Regulate Our Nervous System

Prayer is more than a religious or meditative ritual—it’s a neurological, emotional, and spiritual reset. Scientific studies using brain imaging have shown that consistent prayer and meditation on Scripture can:

• Lower cortisol (the stress hormone)

• Calm the amygdala (the fear center of the brain)

• Increase feelings of peace, hope, and connectedness

When we pray, our bodies shift from anxiety toward peace. Spiritually, prayer connects us to the presence and power of God, who promises, “Do not be anxious about anything… but in everything by prayer and supplication with thanksgiving let your requests be made known to God” (Philippians 4:6–7). His peace truly does surpass all understanding, and it rewires not only our thoughts and minds but also our biology.

Clothed in the Armor of God

In times of anxiety, trauma, or spiritual attack, God offers us His protection through the Armor of God (Ephesians 6:10–18). Each piece is not just symbolic—it’s a spiritual and psychological defense:

• Truth grounds us in what is real.

• Righteousness shields us from shame.

• Peace calms our steps.

• Faith absorbs the fiery darts of fear.

• Salvation secures our minds.

• God’s Word gives us authority and clarity.

This armor is a divine invitation to walk daily with God, not in fear, but in freedom. By combining spiritual practices and prayer with practical tools for nervous system regulation, we embrace both the wisdom of God's creation and the power of His presence.

God did not design us to be consumed or distracted by the chaos celebrated by the enemy. He created us to survive, heal, and thrive—fully clothed in His truth, covered by His peace, and strengthened by His Spirit.

To view my newest course offering, Anxious but Armed, Visit YOURBESTNEST! There is much more to learn about being a nester and providing your family with faith-centered mental wellness!

Dr. Jamie Claus Getz, LCMHC

Director, Songbird Counseling and Consultation

https://www.songbirdcounselingandconsultation.org/

Lead Content Creator, YourBestNest

Professor of Behavioral Sciences, Liberty University

Give.

This one is so basic. So obvious. Sooooooo preachy.

It is rare to check-out at the grocery store without a campaign to give to a charity of some sort to "round up" for animals in shelters or children with chronic illnesses. The opportunity to give is everywhere.

Giving to others increases our own well-being. It gives us a mental boost and has both a physical impact and a spritual effect on us.

Giving is good. And it is godly.

I have always been a giver, and I am working on recieving. Perhaps that will be the next blog I write. I will call it "Recieve" and it will be about the other side of giving.

When we conduct covert acts of kindness, we help restore people's faith in God and humanity, just by the simple act of kindness and the extension of a generous heart.

Mathew 6:1-4 reminds us to act in kind and generous ways without being seen or rewarded by man or earthly prizes. Matthew 6:3 reads, "But when you give to the needy, do not let your left hand know what your right hand is doing." Jesus is warning his followers about the importance of motivations behind acts of generosity. Jesus goes on to tell his listeneres to be careful not to practice their righteousness in ways seen by or announced to others. Charitable acts are between the giver and the Lord, rather than the giver and the receipient or bystanders. The offering is driven by the giver's relationship with the Lord and in a purehearted effort to spread the Word and share the provisions of God.

Have you heard of the "Generosity Factor"? If you haven't, you've gotta read this book.

(Click the link to order an audible or paperback copy: https://amzn.to/3RKdP6A)

You will see why I get so excited about giving and even more excited about the idea of big- time, wealthy, influential folks who embrace their God-gifted talents and treasures and GIVE on a large scale. The authors Ken Blanchard and S. Truett Cathy, ( the founder of Chick-fil-A restaurants), present The Generosity Factor--a parable that demonstrates the virtues of generosity.

Photo from Public Domain Pictures

What have you given lately?

Was it time, with your phone face down in the kitchen, to listen to your spouse share their day? Was it winter clothes, of which you have excess, to prepare those less fortunate for cold weather? Or was it financial support to a cause or an injured community member on the journey to making things better?

The Cleveland Clinic wrote an article in December of 2022 titled "Why Giving is Good for your Health". There is science behind it. And why wouldn't there be? We are made in God's image. To advance His Kingdom. To live with a free will to decide. To do what we can to be as Christlike as we can muster.

There is a chemical response and a release of serotonin (the mood regulator), dopamine (the sense-of-pleasure maker) , and oxytocin (the connection and attachment matchmaker between Mom and infant and guy and gal). It is stated that blood pressure is lower for those who give, along with lower stress levels, and a longer lifespan.

In our economy, I get it. It is hard to open your wallet and give as freely as you might have before (it is hard to even open your wallet some days and find 'enough' to pay for your fuel and items from the grocery), but giving comes in so many forms and often costs nothing at all to get that "helper high" and a burst of feel good chemicals. And the best part is, you are ONLY giving what GOD has already given you. James 1:17 reminds us that "Every good gift and every perfect gift is from above, and comes down from the Father of lights, with whom there is no variation or shadow of turning".

Sometimes the best thing you can give is your time, care, and attention. Life is moving at lightning speed. People are going through it. People are struggling all around us and the act of giving time and sharing a few minutes to emapthize is so valuable. Listen to them. Listen for the Lord. Share God's Word, And share a prayer with them near you or from afar.

Consider an act of service. Water someone's flowers or take them some tomatoes from your garden. Offer to watch their kiddos so they can have a movie night-in to spend uninterrupted quality time together or go to Bible study "kid free" for a night. Ask if you can share your talent and make them a blanket for winter, in exchange for one of the cool sweatshirts they print on their crafty machine thingy (you can tell this is not one of my giftings because I don't even know what to call that cool cut-out craft machine thingy that everyone uses for creating t-shirts and tumblers, but I can make a memorable lasagna and I am happy to watch 5 kids under 7 to allow the parents some grown up time together).

Just give a little. Or a lot.

If it is charitable and from your heart, it will be given and received in love.

When giving is authentic and motivated with purity of heart. both the giver and the receiver feel God's goodness.

Warm regards,

Dr. Getz

P.S. If you missed the link for the book, here it is again: https://amzn.to/3RKdP6A.

Also, know that if you buy it, I will benefit as an Amazon affiliate.

Also, you don't have to buy it just because you really like the founder of Chick-fil-a, but it isn't a terrible reason to buy it either - lol.

Also, enjoy the parable. Embrace God's Word.

Keep giving and keep being awesome.

Breathe.

In the Bible, in Daniel 10:17, we read about Daniel feeling unable to breathe. The scripture reads, "How can I, your servant, talk with you, my lord? My strength is gone and I can hardly breathe." (Daniel 10:17, NIV). It is important to note that Daniel is overwhelmed and when one is overwhelmed, logic and reason are not activated and a state of anxiety (fight, flight, or freeze) is activated. It is only when he can regain his breath that he can hear the message.

Ever felt a little panicked or felt your heart quicken, or your throat start to close? Ever had trouble convincing your heart to stop racing or your worries to stop? If so, you sound human and you have been overwhelmed, stressed, afraid, anxious, or unsure.

Welcome to the club.

Keep reading.

It is said that those who encounter angels (and I imagine trauma triggers and LIONS, too) often react with intense fear (Numbers 22:31; Daniel 8:16–17; Luke 1:13, 30; 2:9–10; Acts 10:3–4). This sounds about right. I imagine that, since angels are immensely powerful spiritual beings, my breath would certainly become wonky, if it didn't stop completely. Daniel is attempting to have a conversation with such a creature (Daniel 10:5–15) but is struggling not to be overwhelmed by his fear and anxiety. We cannot form intelligible words and have conversations if we are dysregulated. We cannot use our pre-frontal cortex to think or find solutions. One obvious sign of dysregulation is disprupted breathing or the inability to manage your breaths.

Much like Daniel, when we are faced with overwhelming circumstances, stress, fear, or worry, our breathing becomes dysregulated. For those who are caretakers, we know that the practical issue with breathing is that we have to take our next breath in order to help keep alive and safe those who are in our care.

As a youngster and childless adult (who traveled frequently), I often questioned the flight attendants (then stewardesses) when they reviewed the safety protocols for an emergency, and instructed all passengers to place their oxygen masks securely around their face, prior to helping those seated nearby. I often dismissed this idea, knowing that as a leader and a helper, I would naturally and most certainly, assist a nearby child, mother, or elderly person, before attending to my own needs.

How chivalarous.

How dumb.

How would I have enough oxygen to help another, when I hadn't taken breaths myself?

We are designed by God to keep breathing, and reasoning, and communicating until we pass. We are intricately designed to stay regulated or return to a regulated state once we are overstimiulated. When we take deep breaths, our vagus nerve is stimulated and our blood pressure will start to come down, our heartrate will return to normal, and we will feel a restored sense of physical and psychological calm.

Just Breathe.

Forbes Health recently posted about the importance of breathing and the impact of breathing on wellness. Forbes often writes about health-related issues and interventions to decrease stress and I appreciate those articles. From their attention to stress and anxiety, I gather that no matter your place on the "get rich ladder of life", you will experience stress and anxiety! So, none of us are alone or immune to anxiety.

Stress is not person-specific, but impacts us all- rich, "getting there", or poor!

Want some brething regulation ideas?

I have some!

"Belly Brething" or, breathing from your diaphragm has immediate effects on your rate of your breaths and your sense of calm. I often use the hexogram (Hex breaths) to help folks breath in a healthy pattern with control. My goals is to help people breathe in a 4-2-8 pattern, but it takes practice!

• 4 to inhale and make your "belly" full like you are filling a balloon with air.

• 2 to pause at the top or the bottom.

• 8 to exhale, creating a flattened balloon belly and controlling the speed of your breath.

There are many ways to breathe for moments a day, to feel the results and a better sense of control over emotions, triggers, stressors, or circumstances.

I have included affiliate links below for you to browse and shop (I do earn commisson on these Amazon favorites if you purchase).

I cannot gaurantee the effectiveness of all of the products listed, but I have used them and had great results, or read them and enjoyed the content. I also added a link to Forbes Magazine in case I peaked your interest on managing stress (or climbing the "get rich" ladder!).

To become a well-trained regulator of your nervous system, consider the Meditation Headband, by Flowtime. You can do nuerofeedback training in your own home!

Also, cuter and super affordable for the beginning "breather", take a look at theis Mindfulness Breathing Owl. He helps with guided visual meditation with lights.

Two books I recommend are Heart Breath Mind by Dr. Leah Lagos (it was under 20 bucks for paperback or Kindle when I last looked!) and Breathing is my Superpower, by Alicia Ortego, for any worried little ones in your life.

A Forbes Magazine will allow you to read through their articles about stress, getting rich, or staying rich!

Have a great day.

Take five minutes to make a cup of tea, put your feet up, get in tune with your breathes and do some intentional work on regulating your nervous system.

You will feel the results in your body, heart, and mind.

Be well or continue working to get better,

Dr. Getz