The Transform Toolkit

Trust in Divine Power: Ask God to help you recognize and overcome stressors associated with anxiety. To practice trusting God’s divine power, cultivate gratitude and nurture your relationship with God through daily prayer, Bible reading, and meditating on His love—especially as shown in the closing scenes of Christ’s life. You can also reflect on past supportive experiences with God and others and act on virtues like honesty, love, and kindness.

Rest: Poor sleep can increase anxiety. Adults need 7‒9 hours nightly; children need more. Adjusting your routines or winding down before bed can help. If you have a problem with worry or nervous energy at bedtime, try gratitude journaling or taking a neutral bath. Replace worried thoughts by imagining Bible stories or recalling the kindness of God or others towards you. Herbal teas like catnip or hops also help some people sleep better. Sabbath observance and recreational activities also provide rest.

Adequate Exercise: Regular exercise helps reduce anxiety. Just 30 minutes of walking a day can increase stress tolerance. High-intensity interval training (HIIT) can offer immediate anxiety relief. Three to four sets of 30‒90 seconds of squats with 15‒50 seconds of rest, or 6‒8 minutes of jumping jacks with 1‒2 minutes of rest—these quick workouts can ease a rough moment.

Nutrition: Eating well is vital for improving anxiety. Stick to whole foods like fruits, veggies, plant protein, and healthy fats. Avoid ultra-processed foods, which can worsen symptoms. Regularly eating omega-3 foods like flaxseeds and nuts, zinc-rich foods like cashews and oats, and magnesium-rich foods like spinach and Swiss chard can help reduce anxiety. Speak with your healthcare provider about herbal or nutritional recommendations.

Self-Mastery: Align your desires with divine wisdom. While secular views may permit occasional indulgence, a biblical view includes moderation of good things and the complete elimination of harmful things. Eliminate anxiety-triggering habits like overwork, the use of stimulating or mind-altering substances, lack of rest, and overconsumption of food or social media.

Fresh Water: Evenmild dehydration can heighten anxiety. Start by drinking eight or more 8-ounce glasses of water daily, adjusting for your activity level. Illnesses or certain medications can cause dehydration, so consult your healthcare provider if needed. To calm down quickly, try external water applications like splashing cold water on your face.

Oxygen: Fresh air and breathing exercises help to calm short-term and long-term anxiety by slowing down the body’s stress response. A few minutes of paced or deep, slow breathing with a longer exhalation than inhalation is especially effective for relaxation. One to five minutes of diaphragmatic breathing strengthens your lungs and, when done regularly, helps normalize stress hormone levels over time. Try incorporating breathing exercises into your daily routine for lasting benefits.

Rays of Sunshine: Morning sunlight is linked to better sleep and reduced stress, especially when it’s combined with moderate to high exercise and outdoor time. Spending 5 to 30 minutes outside before 8:00 am, two to three days a week, can make a difference, with the duration depending on skin melanin content. Sunlight or bright light therapy can help alleviate low mood and mild anxiety that’s associated with Seasonal Affective Disorder.

Mental Hygiene: Maintaining mental hygiene and keeping the frontal lobe active decreases anxiety. Setting goals, spending time in nature, listening to uplifting music, socializing, and limiting technology promote calm.

Therapists can provide effective treatments like Exposure Therapy and Cognitive Behavioral Therapy (CBT). These therapies help to rewire the brain by reshaping unhelpful thinking, boosting cognitive flexibility, and increasing healthy coping behaviors like using positive coping statements.