How to Battle Anxiety When Things Are Outside Your Control

Anxiety often thrives on the unknown. When life feels unpredictable, and outcomes are uncertain, it’s natural to feel a tightening in your chest or a racing in your thoughts. We want to fix things, to ensure everything works out in our favor. But what happens when the situation is entirely out of your hands? How do you find peace when you can’t control what others do or the outcomes of your circumstances?

The answer isn’t in manipulating the situation or obsessing over what-ifs. True peace comes from surrendering control and finding strategies to navigate anxiety with clarity and grace. Here are some practical and faith-based approaches to help you battle anxiety when things are outside your control.

1. Recognize What You Can and Cannot Control

The first step to battling anxiety is to distinguish between what you can and cannot control. You can’t control how others think, feel, or act. You can’t predict the future or guarantee a specific outcome. But you can control your response, your mindset, and your actions.

Philippians 4:6-7 reminds us, “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.”

Shifting your focus to what you can control allows you to release what isn’t yours to carry.

2. Surrender the Need to Manipulate

When faced with anxiety, it’s tempting to try to manipulate situations to ensure they go our way. But this often leads to frustration and exhaustion, not peace. Instead, practice surrendering your desire for control to God.

Trusting His plan doesn’t mean passivity—it means aligning your actions with His will while releasing the need to force outcomes.

Proverbs 3:5-6 encourages us to “Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.”

Letting go doesn’t mean giving up; it means trusting that God’s plan is better than yours.

3. Ground Yourself in the Present Moment

Anxiety often pulls us into the future, obsessing over what could go wrong. Grounding yourself in the present can help you break free from this cycle. Try:

• Deep breathing: Focus on slow, intentional breaths to calm your mind and body.

• Mindfulness practices: Pay attention to your surroundings, engage your senses, and notice what’s happening in the here and now.

• Prayer and meditation: Use Scripture or simple prayers to center your thoughts on God’s presence.

Matthew 6:34 reminds us, “Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.”

Staying present helps you focus on what matters most.

4. Redirect Your Energy Toward Positive Actions

Instead of dwelling on what you can’t control, channel your energy into productive and meaningful actions. This might include:

• Caring for yourself: Exercise, eat well, and get enough rest to manage stress.

• Helping others: Shifting your focus outward can provide perspective and purpose.

• Pursuing personal growth: Use this time to invest in skills, hobbies, or spiritual practices.

When you focus on what you can do, you reclaim your power and reduce the grip of anxiety.

5. Build a Support System

You don’t have to face anxiety alone. Surround yourself with people who will listen, encourage, and pray for you. A trusted friend, mentor, or coach can offer perspective and help you navigate challenges with clarity.

Galatians 6:2 says, “Carry each other’s burdens, and in this way you will fulfill the law of Christ.”

Sharing your struggles with others lightens the load and reminds you that you’re not alone.

6. Seek God’s Peace

Ultimately, battling anxiety requires leaning into God’s peace. His peace isn’t based on circumstances; it’s a gift that transcends understanding. Spend time in prayer, worship, and Scripture, inviting Him to calm your heart and mind.

Isaiah 26:3 promises, “You will keep in perfect peace those whose minds are steadfast, because they trust in you.”

When you anchor yourself in God’s promises, anxiety loses its power.

7. Consider One-on-One Coaching

If you’re struggling to navigate anxiety on your own, one-on-one coaching can provide personalized support and guidance. Through coaching, you can:

• Develop practical strategies to manage anxiety.

• Explore how faith intersects with your mental and emotional well-being.

• Gain clarity on how to let go of what you can’t control and focus on what truly matters.

I’d love to help you on this journey. To learn more about one-on-one coaching and how it can support you, visit Mindful Faith Ministries Coaching.

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Moving Forward in Peace

Anxiety doesn’t have to rule your life. By recognizing what you can control, surrendering the rest to God, and grounding yourself in His peace, you can find freedom from the constant worry of what might happen. Remember, you don’t have to walk this path alone. God is with you, and there are resources and people ready to support you.

Take a deep breath, release your burdens, and trust that God’s plan is good. One step at a time, you can move forward in peace.