Anxiety-Free Daily Regimen that Works!

As some of you may know, I am a SAHM of 4 children. As of September 2022, I tandem nurse 2 babies, homeschool 2 children, and maintain my home! You can only imagine how taxing my schedule is on a daily basis. Before arriving at this regimen, I would experience daily stress, negative thoughts, and daily anxious feelings in my body such as nausea, leg pain, headaches, back pain, you name it!

If you are a person who suffers daily from anxiety and have had exams and blood work with results that come back normal, then this list is for you!

One thing that can’t be refuted is those feelings are there! You experience it and it’s not just in your head. However, the part that never gets tested is the head, the MIND that is. Your mind is running a million miles per hour and no one seems to be able to help!

This faith-based anxiety regime is my go-to. I was once in that neverending cycle of anxiety and it wasn’t until I considered these things that my life began to get better. I try to remember to do some or all parts of this list each day.

#1. Pray & Have Gratitude.

Awaken with gratitude. Don’t start your day anticipating anxiety. When you anticipate the bodily feelings or even fear it, your battle becomes that much greater. You must begin your day with an anticipation of joy and gratefulness instead. I begin each day by speaking a statement of gratitude immediately upon opening my eyes by saying “Thank you Heavenly Father for allowing me to witness another day. I am excited to see what today brings.”

This is the day the LORD has made; let us rejoice and be glad in it.

Psalm 118:24

Pray and ask The Heavenly Father to show you the areas in your life where you are not fully trusting him. Anxiety is an energy that lingers where there is FEAR. And we know as believers, our Heavenly Father created us with a spirit of what? That’s right! A spirit of power, love, and sound mind (2 Timothy 1:7). No matter what curveballs life may throw us, we can rest assure that God gave us the tools to fight, so we have nothing to fear. So, my prayer is always for guidance, strength, and renewed faith in him to lead each day boldly and without fear.

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

Isaiah 41:10

#2. Eat a healthy Diet

The gut is responsible for mental clarity! Yes, the gut has been found to have its own Enteric Nervous System, which is said to be our first brain! So, you must feed the gut properly in order for it to function properly.

If you find yourself already on edge in the morning, do NOT drink caffeinated beverages. Caffeine is a stimulant that will increase your on-edge and jittery feeling. Instead, substitute for a calming tea, such as lavender, lemon balm, or chamomile.

Also, try eating bananas for breakfast, cantaloupe, yogurt, and/or bran cereal. These have been shown to reduce anxiousness. Bananas have natural beta blockers, which help to decrease adrenaline in your body. Bananas and cantaloupe also have high magnesium, which is a mineral that regulates nerve function.

Probiotics and prebiotics help to balance the gut flora, which helps to decrease anxiety. Steering clear of food sensitivities help to alleviate anxious feelings. For me, excessive dairy throws off my gut flora, which directly increases stress and anxiety. For this reason, I stick to non-dairy yogurt, which still gives me the same strains of bacteria that dairy yogurt has. I also eat oatmeal or raisin bran cereal whenever my gut tells me I need it. Since these foods can cause constipation if eaten too much, I do not eat oatmeal or bran cereal everyday. I also add pickles to my daily lunch meal. I always notice instant relaxation with eating pickles and drinking pickle juice.

#3. Practice Meditation

Blessed is the man that walketh not in the counsel of the ungodly, nor standeth in the way of sinners, nor sitteth in the seat of the scornful. But his delight is in the law of the Lord; and in his law doth he meditate day and night. And he shall be like a tree planted by the rivers of water, that bringeth forth his fruit in his season; his leaf also shall not wither; and whatsoever he doeth shall prosper.

Psalm 1:1-3

To meditate means to think over, reflect, and to consider.

The form of meditation that I am referring to here is meditating on the word of God! Know what the word says FOR YOURSELF. Know what the Word says about how The Heavenly Father has operated with his children in the past. Know the testimonials of the Prophets and believe that God’s Word is true! How do you know for yourself that the Word is true? By testing it!

Take my life for example. I’ve lived with God’s Word AND I’ve lived without God’s Word. To sum up the audio attached, I was able to experience life without God’s Word and I felt LOST. I had no sense of security or direction. I lacked confidence with life’s struggles. When things got too heavy for me, I felt defeated and overwhelmed. I had adopted a belief that I could do all things with my own strength as long as I said positive affirmations and thought positive thoughts! But God showed me that those things are not enough long term. I needed HIS word, HIS wisdom, HIS protection, and HIS strength. I needed to feel the confidence that no other belief could give me and that is through the message of his Son, the Messiah, Jesus Christ.

These things I have spoken unto you, that in me ye might have peace. In the world ye shall have tribulation: but be of good cheer; I have overcome the world.

John 16:33

Knowing that Christ overcame the world gave me a new perspective about my challenges. Christ said…

Verily, verily, I say unto you, He that believeth on me, the works that I do shall he do also; and greater works than these shall he do; because I go unto my Father.

John 14:12

So that means I can TRULY do all things through Christ, who strengthens me! I can defeat anxiety easily!

This is why it is important to meditate on the Word so that you can have God’s Words as your thoughts instead of your own self-limiting and often defeated thoughts.

#4. Renew your mind.

Do not conform any longer to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is–his good, pleasing and perfect will.

Romans 12:2

Anchor yourself in Christ. Transform your mind and renew your spirit using the Word of The Almighty. Use it to heal the traumatic memories. Anxiety lingers as an unwanted guest because your body can get stuck in fight or flight mode after a traumatic experience.

To reprogram your wiring, you must move past the traumatic event. Ask the Heavenly Father to heal your mind from a memory attached to an unexpected illness that may have frightened you. Ask for him to detach you emotionally from those scary memories. Even ask him to restore your heart in the event you were hurt by a loved one in whom you trusted. Ask him to help you to forgive AND forget so that you can move forward with love and goodwill for everyone. Literally, RENEW your mind, heart, understanding, perspective, and reasoning.

Romans 12:2 uses the phrase “renewing of the mind” which is “ἀνακαινώσει τοῦ νοός.” The word for renewal translates to the change of heart and life and the word for mind used here translates to the organ of receiving God’s thoughts, through faith! I could go deeper into how science has proven the heart and mind connection, but the word has pretty much proven itself to be true! You must have a renewed heart in order to allow God to come in and transform your mind. And that is why we must let go of hurt or any other emotion that can harden our heart and keep us from receiving God’s thoughts, which lead us down a road of mental disparity.

#5. Know & Accept your Purpose

Know what the word says about who YOU ARE so that you’re not frustrated. If you know God’s divine design, it will ease your mind! For example, I found myself pregnant with my 4th child when I was only 6 months postpartum. I was distraught, nervous, and worried about how I would be a SAHM to 4 children. But then, I turned to the Heavenly Father for help. The word says lean not to your own understanding. So, I asked him to show me my purpose as a woman, as a wife, as a mother, and he showed me in his word what I am suppose to be and how I am suppose to be! He also guided me to a Pastor, Tony Evans, who broke things down for me so plainly in regard to our divine assignment as believers and the order of the home (husband, wife, and children). So, on the days where I am overwhelmed, I can rest in the wisdom he allowed me to receive.

I find myself frustrated whenever I am trying to operate OUTSIDE of his design. Whenever I am trying to take on too much, that is when the anxiety lurks in. Whenever I am not ACCEPTING his will for my life, that is when the anxiety creeps in. The key is knowing God’s assignment for YOUR LIFE and honoring it instead of fighting against it. That is when you will find peace.

The word is a sword that shatters those negative thoughts completely. It helps you when those thoughts get out of control. You can calm yourself and ease your mind with the trust you have in the Heavenly Father.

 Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus.

Philippians 4:6-7

Knowing the word is not a pious stamp of pride. It is not for you to sound religious or for you to appear as if you are “saved and sanctified.” No, the word is THE medicine for your SOUL. It is literally the thing that gives you assurance and helps you to stand firm in the wiles of the adversary.

And that adversary has many names…anxiety, depression, racing thoughts, and all the other mental health demons disguised as disorders or feelings. Let me be blunt…

The Most High has blessed me with the opportunity to study Addictions and other Mental Health Disorders as my second degree. Through this journey, I have made a complete turnaround concerning my faith in God. I now know for a fact that these mental health disorders are really just demonic spirits. Anxiety is a SPIRITUAL ATTACK. 

These spirits lie in wait ready to devour you when you are at your weakest, when you are highly stressed, or when you have your guard down. They attach to you after a traumatic or unexpected experience. And if you allow it to stick around for too long without addressing it from a spiritual perspective, it becomes apart of your identity.

#6. Put anxiety in it’s rightful place!

You must see anxiety as a spirit in order to eradicate it completely out of your life. Mislabeling anxiety as an emotion minimizes it. If anyone has truly dealt with the effects of anxiety, then you know that it is a silent BATTLE and can leave you debilitated, unable to function, and living a life of fear. Mislabeling anxiety will teach you to accept it and own it and just live with it as a member of your family. NOT TODAY!

Feelings, such as stress, emotional instability, worry, fatigue, etc., are all a part of the human experience. However, these feelings can be ENTRYWAYS or cracked doors for lurking spirits such as anxiety, depression, etc. They can come in and set up shop in your temple and linger for months if you allow them to.

For we wrestle not against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this world, against spiritual wickedness in high places.

Ephesians 6:12

Really take hold of this scripture to help you comprehend what I am describing. The physical manifestations of mental health disparities are symptoms, but the root is a spirit that needs to be cast out.

This is why you must guard your heart and mind at all times to block spirits from taking root and making a home within you. Try to resolve hurt and anger QUICKLY. Don’t allow resentment, unforgiveness, hurt, or other offenses room to fester in your spirit for long. It’s a trick of the enemy.

Get an anchor bible verse that you can go to when you feel attacked by a mental enemy. Write it on a sticky note and place it in areas of your environment where it can be easily accessible.

#7. Know how Mighty God Is!

8 Come, behold the works of the Lord,
Who has made desolations in the earth.
He makes wars cease to the end of the earth;
He breaks the bow and cuts the spear in two;
He burns the chariot in the fire.
10 Be still, and know that I am God;
I will be exalted among the nations,
I will be exalted in the earth!
11 The Lord of hosts is with us;
The God of Jacob is our refuge. Selah

Psalm 46:8-11

When those anxious feelings hit, the LAST thing you’re going to be thinking about is sitting still! Trust me, I know this. But you must sit still and breathe from your diaphragm in order to reprogram your brain and let the rest of your members know that you are SAFE and there is no need to run. This will slowly shift off the flight or fight response to try to get you to run away from the invisible enemy, anxiety. Sitting still calms the nervous system and allows YOU to exercise authority over your vessel with the help of Christ. You can even get into that meditative space and begin reciting your anchor scriptures to ground you and remind you of what God’s word says.

The key to this working is FAITH & CONVICTION/STRONG UNWAVERING BELIEF. Imagine telling a bully to leave you alone while still carrying a timid, unconvincing demeanor. The bully will continue to haunt you. You must show the bully (anxiety) that you have an Almighty Father on your side with a team of angels that fight on your behalf daily. You must be confident in this. And the only way to exhibit that kind of confidence is by developing and nurturing your personal relationship with Christ and The Heavenly Father. I can’t convince you that these benevolent spirits exist. I am convinced based on my own spiritual experiences. I went to the Heavenly Father with sincerity of heart and asked him to reveal certain truths to me of the realness of Christ and his existence and he did just that. If you haven’t already, I encourage you to do so and in this way you can use your own spiritual experiences to justify your faith.

Standing still instead of running reminds those spirits that you are not afraid because you serve an ALMIGHTY GOD. Put those spirits in their rightful place. Let those spirits know that you are AWARE you’re not alone. Christ said believers will have the spirit of truth with them, the comforter, until the end of time. So do not let anxiety trick you into thinking that you are alone and that it can punk you into a corner. James 2:19 says that even demons believe and THEY TREMBLE. So, remind those spirits of your Heavenly Father so they can flee for good!

13Therefore take up the full armor of God, so that when the day of evil comes, you will be able to stand your ground, and having done everything, to stand. 14Stand firm then, with the belt of truth buckled around your waist, with the breastplate of righteousness arrayed, 15and with your feet fitted with the readiness of the gospel of peace. 16In addition to all this, take up the shield of faith, with which you can extinguish all the flaming arrows of the evil one. 17And take the helmet of salvation and the sword of the Spirit, which is the word of God.

Ephesians 6:13-17

#8. Play Worship (War-Ship) Music

A spiritual attack means you must use spiritual warfare! In these moments of attack, I have to tell myself I WILL NOT BE MOVED!

There’s a song we sang at church that says JUST LIKE A TREE THAT’S PLANTED BY THE WATERS, ROOTED AND GROUNDED FOR DIVINE ORDER, I SHALL NOT BE MOVED! And that is my affirmation for those anxious feelings. I say nope, not today! I’m more than a conqueror. This spirit of fear does not belong to me. And I address that spirit and say you have to go. You’re not welcome here. I rebuke you. I may even turn on my favorite song by Greg O’Quin N Joyful Noyze, “I Told The Storm,” which says…

Even though your winds blow
I want you to know
You cause me no alarm
Cause I'm safe in his arms
Even though your rain falls
I can still make this call;
Let there be peace
Now I can say go away
I command you to move today

For nights when my nerves are fired and I can’t seem to rest, I will put Psalm 23 by Jeff Majors on repeat. My kids love it as well. It sends them to sleep almost instantly.

You can read about how David played the harp to help Saul, who was troubled by an evil spirit in 1 Samuel 16.

#9. Honor the Sabbath

The Heavenly Father designed a schedule of rest for us each week. This designated day of rest is the Sabbath. The Sabbath day was made for man and not man for the Sabbath. So, on this day, I allow myself to do absolutely nothing unapologetically! I do all of my cleaning and cooking prior to the Sabbath and then on this day, I just rest! Anxiety can creep in when we are overworked. Our body was not made to be on GO mode all of the time, but that is what the corporate world and society will have you to believe. Honor your rest period and allow your mind and body to rejuvenate.


If you can take anything away from this post, understand that we as humans were made with certain limitations. However, we can do ALL THINGS through Christ, who strengthens us! In him, we have an unwavering strength. We can say all of the affirmations we want. We can think positive thoughts. Sure, that may get us through for a short while. But this method, from my experience, has been the only thing that helps. Knowing that the word of God is true through testing it has helped me to gain even more faith and trust in The Heavenly Father, Christ, and the Holy Spirit. If you have struggled with debilitating anxiety, you’ve had blood work that came back normal, you’ve taken all the supplements, you’ve said all the positive affirmations, you’ve done yoga and meditation to no avail, then I encourage you to try Christ for yourself before throwing in the towel. These methods have helped me and I’m confident it will do the same for you!

If you have trouble digesting the words in the Bible, my tip for you is to try perceiving the Bible as codes or Basic Instructions Before Leaving Earth to help humans get through this life. There is an example in the Bible for almost every human condition that we could face in our lifetime, and I’m talking about the full compilation of the Bible, including the 1611 apocryphal books. God made sure that we would not feel alone or forsaken during our journey! So, studying the scriptures for your own sake to gain understanding of life’s struggles is vital for tackling anxiety.

Download these anxiety coping flashcards and worksheets for a little extra assistance with managing your mental faculties.

Download Flashcards
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