When Worry Takes Over: A Simple, Biblical Way to Sort Through the Chaos

Jason Henry-Ruhl
May 23
3 min read

Updated: May 28

It usually starts small.

One decision. One conversation coming up. One unresolved situation.

But somehow, your mind turns that one thing into a dozen imagined disasters. Before you know it, your chest is tight, your stomach is in knots, and your peace is nowhere to be found.

You replay it. You analyze it. You think through every possible scenario:

What if they take it the wrong way?

What if I lose my job?

What if they never forgive me?

What if I can’t hold it together?

You spiral.

And you don’t even realize you’re spiraling—because it feels like preparation.

It feels responsible.

It feels like you're doing something.

But really? You're just exhausted. Anxious. Powerless.

The Practice That Changes Everything

I heard something recently that cut straight through the fog:

“When you're worried about something, write down everything you're worried might happen—and then cross out everything you can’t control.”

Not every worry in your life.

Not every stress you’ve ever had.

Just that one thing.

And wow.

It’s amazing how something so simple can be so revealing.

You start with the big worry:

“I’m worried about this conversation with my boss tomorrow.”

Then the floodgates open:

They might be mad at me.
I might say the wrong thing.
What if they let me go?
What if I can’t find another job?
What if I can’t pay the mortgage?
What will my spouse say?
What if this ruins everything?

And then comes the invitation:

Cross out everything you can’t control.

Let’s go back through that list:

You can't control their mood.
You can't control the outcome of the meeting.
You can't control the job market.
You can't control your spouse’s initial reaction.

But what can you control?

You can control your tone.
You can prepare what you want to say.
You can pray.
You can walk in with honesty and grace.
You can lean on God for peace regardless of the outcome.

Worry Isn’t the Same as Wisdom

Here’s the trap:

Worry mimics wisdom.

It feels like planning.

It feels like foresight.

But at some point, it crosses the line.

It stops helping and starts hurting.

And Jesus knew that. That’s why He said:

“Can any one of you by worrying add a single hour to your life?” —Matthew 6:27 (NIV)

He’s not being dismissive. He’s not saying “just stop worrying.”

He’s giving you permission to let go of what’s not yours.

Because the truth is:

You were never meant to carry the weight of what-ifs.

You were never called to manage every outcome.

You are not the Savior. You are the surrendered.

A Different Kind of Strength

In the kingdom of God, strength doesn’t come from control—it comes from trust.

It’s not about being unshakable.

It’s about being willing to bring your shaking heart to the One who is.

So, what’s the one thing that’s eating at you today?

Name it.

Write it out.

Let the anxiety spill onto the page—not to dwell in it, but to see it for what it is.

Then slowly, prayerfully, start crossing out what’s not in your hands.

Don’t rush it. Sit with it.

And as each line is drawn through a worry, let it become an act of surrender:

“God, I release this to You.”

Cross it out, hand it over.

Repeat.

What You’re Left With

What’s left on your list?

Those are the things you can act on.

They’re the next faithful steps.

They’re the things you can bring to God for wisdom and strength.

Everything else?

It was never your job to carry.

A Closing Prayer

God, I’m tired. I’ve tried to control too much for too long. I’m afraid, but I’m choosing to trust You. Help me to see clearly what is mine to do—and to fully surrender the rest to You. You are God. I am not. And that’s a good thing. Help me live like that today. Amen.