I’ve been re-reading Who
Switched Off My Brain?: Controlling toxic thoughts and emotions by Dr.
Caroline Leaf, and ran across some really great information. I also found
similar information by Dr. Archibald Hart. Both Dr. Leaf and Dr. Hart agree
that people who suffer from anxiety need to pay attention to their thoughts. An
excerpt from Dr. Leaf’s book says: “What you do and say on the outside must
reflect what you think on the inside. A lack of congruence causes stress and
affects the way information is processed and memory is built. Framing your
world with your words involves replacing negative thinking and words through a
right attitude shift. You do this by: acknowledging that an issue exists, reflecting
on what is wrong with it, considering how you can cope with it, asking whether
you can do it alone or if you need help.”
Dr. Hart says: “Daily write in a small notebook every
bothersome thought, event, or person that comes to mind. Ask yourself, “Which
of these can I take care of right now? Is there anything I can change? Then
take that action immediately and cross that thought off your list. Take the
rest of your list—things you cannot take care of there and then and pray about
them. Commit them to God. Then close your notebook. Doing this at the end of
each day or whenever a bothersome thought occurs will help transfer it from
your mind to paper.” If your mind keeps harping on an issue, write it down as
often as you think of it. Pray about it. Then move on to other things.
Dr. Hart also suggests writing down several good events that
have happened in your life that bring you pleasure when you remember them.
(Phil. 4:8) Write them on a card to keep with you throughout your day. For each
event write down two or three specific things that happened that makes the
event pleasurable for you. Keep this card with you at all times. Every hour or
two review one of the memories on your card. Re-live it, savor it. Meditate on
it for four or five minutes. Then return the card to its safe place and
continue about your business. In this way you’re redirecting your thoughts away
from anxious ones.You can do this with pictures, too. Not long ago I found an old picture of my husband and me when we were celebrating his birthday in his parents' backyard. We were dating at the time—still teenagers. It made me smile to remember us back then. I’ve looked at it several times this past week and smile every time as I relived those wonderful days of getting to know each other and just being together. My children’s pictures bring wonderful memories to mind as well.
And there is always Scripture meditation—both Dr. Leaf and
Dr. Hart speak of the importance of meditating on Scripture. I’ve been reaping the benefits of that--as you know.
The more we concentrate on whatever is true, noble, right,
pure, lovely, admirable, excellent, praise-worthy in our lives (Phil. 4:8), the more
positive thoughts and memories we’ll have to fill our minds and hearts. We'll then be more congruent--positive on the inside and on the outside. Faith-filled on the inside and acting in faith on the outside. 
