I was talking to someone the other day, and it came up that unless someone had experienced anxiety and mental distress, they couldn’t really understand how much it can affect a person. The thing is, I believe that anxiety is something a lot of us face, except we don’t always talk about it.

Anxiety has a way of sneaking in your daily thoughts: some days, it feels like a constant knot in your chest; other days, it’s a racing mind that just won’t switch off when you’re lying in bed. And if you’re a mum, then I have no doubt that you’re also familiar with the added layer of worrying for everyone else on top of yourself!

I want you to know you’re not alone. I’ve been there too – in fact I have a long history of anxiety, depression, and mental health distress! And trust me, I’ve tried a lot of therapies and tools to deal with this, but one of the things that really helps me is reframing my mindset by holding onto words that encourage and comfort. For me, a lot of this comes from my faith, in particular Bible verses. But even if faith isn’t part of your story, I truly believe words of encouragement, truth, and peace can make a huge difference. When you repeat them to yourself consistently, you begin to reframe your mind and believe what you tell yourself.

So, here are some of my favourite Bible verses paired with general encouragements that you can carry with you through your day, regardless of your faith/religious beliefs. And because I really want to help, I’ve also included some little action steps that are both quick and easy to do to help you take back control of your anxiety in each of the following situations.

1. When your thoughts won’t stop racing

Verse: “Cast all your anxiety on Him because He cares for you.” (1 Peter 5:7)
Encouragement: You don’t have to carry it all. Let some of that weight go – even if it’s just for today.
Action: Clear your mind. Whether it’s through prayer, venting to a loved one, or simply scribbling all your thoughts down on paper, get if off your mind so you can get it off your chest.

2. When fear feels overwhelming

Verse: “Do not be afraid, for I am with you… I will strengthen you and help you.” (Isaiah 41:10)
Encouragement: You are braver than you think, and you are not alone even if it feels like it. Fear doesn’t get the final say. Just take it one step, one breath, one moment at a time.
Action: Break down your fear into smaller, less overwhelming parts. For example, if you’re anxious about leaving the house, break down that fear:

• Sit by the door for a bit, and if possible, let the sun shine on you. You can start with the door to the garden/backyard/balcony if that feels safer than the front door.

• Then, try the same thing but with the door opened.

• Then, sit on the doorstep so you’re halfway out the house (or if even that’s too much, sit on the floor inside your house and just let your feet hang over the edge of the doorstep).

• Then, take a full step outside and feel the sun on your face. It doesn’t have to be long; you can build up: 10s, 30s, 1min, then 5.

• Then, take a little walk. Again, it doesn’t have to be far. You can just walk across your yard, down the driveway, or to your mailbox.

• Then, once you feel comfortable walking around your own property, you can try a walk down your street.

If you can, get someone you feel safe with to do this with you so your brain knows you’re not alone. Just remember, step by step; there’s no rush or pressure. Fear will come and go but courage is always within you.

3. When you can’t switch your brain off at night

Verse: “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” (Matthew 6:34)
Encouragement: So much of anxiety lives in the “what ifs” of tomorrow and the future. But come back to today and focus on the “right now”.
Action: Rest is possible, even without medication. Channel your thoughts elsewhere and find something else to focus on. Read a book until the lines start to get blurry. Pray, or, if you’re not religious, then whisper a mantra to yourself: “I am safe. I am calm. I deserve rest. I can let go.”Keep focusing on the words and repeating them until you fall asleep.

4. When everything feels too loud

Verse: “Be still, and know that I am God.” (Psalm 46:10)
Encouragement: Sometimes the best thing we can do is pause, slow down, and find a moment of stillness and calm.
Action: Be still. Literally. Just stop for a moment, close your eyes, take some deep breaths (4 counts in, 4 counts hold, 4 counts out), and focus on the breaths/counting to help block out the noise. If you need to and you’re able, remove yourself from the place/situation that’s overwhelming you.

5. When you feel completely worn out

Verse: “Come to me, all you who are weary and burdened, and I will give you rest.” (Matthew 11:28)
Encouragement: It’s okay to admit you’re tired. Everyone, and everything, needs a break. Even the sun goes down at the end of the day, even your phones and laptops need to be plugged in! Rest is not weakness – it’s how we recharge.
Action: Schedule in some self-care time. And yes, there is always time – if you make it! Take even just 10 minutes to do something for yourself. Put the kids in front of the TV while you have a hot shower. Leave the cleaning up for tomorrow and go to bed earlier. Wake up before the family and enjoy a hot cuppa by yourself. What do you need to help you recharge?

6. When worry takes over your day

Verse: “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)
Encouragement: Worry steals joy. But thanksgiving and gratitude can offer a mindset change and help restore peace.
Action: Every day, write down THREE things you are grateful for. They don’t have to be profound; they can be as simple as “I got out of bed today” or “I only had three panic attacks today”. Get yourself a notebook and start a gratitude journal or write them on post-its and pop them in a container. Whenever you’re feeling overwhelmed with anxiety, go through your previous entries and let them encourage and remind you that there are always moments of light in the darkness.

7. When you need hope for the future

Verse: “For I know the plans I have for you…plans to prosper you and not to harm you, plans to give you hope and a future.”(Jeremiah 29:11 – this is my LIFE verse)
Encouragement: Even if today feels heavy, tomorrow still holds new beginnings. There is always hope, and things can always change. As they say, “when you’ve hit rock bottom, the only place left to go is up!”
Action: You can be hopeful but try not to focus on the future. Instead, focus on things you can control right now. Set an easily attainable goal and action plan for yourself. Maybe try learning something new. Give yourself something that you can not only focus on and control, but that will also give you some quick, easy, and preferably, consecutive wins!

Remember, anxiety might be a part of life, but it doesn’t have to control you. Anxiety doesn’t make you weak, broken, or less-than. It makes you human. Some days will feel harder than others, but little by little, you will find moments of peace and strength.

If those Bible verses speak to you, let them be your anchor and reminder that God’s peace and presence are always available, and He is faithful. If not, then just hold onto the simple truths: you are not alone, you are stronger than your anxiety, peace is possible, and there is always hope!

We’re all in this together (does anyone else get High School Musical vibes when you hear that phrase now, or is it just me?), and I really hope you’ve managed to take something away from this blog post, regardless of whether you’re leaning on faith or just needing a gentle breath of encouragement.