Changing Your Feelings: A Workbook for Anxiety and Worry from a Christian Perspective

By Healey E. Ikerd

If you are having feelings of anxiety or worry, God has given you the power to change those feelings. Changing Your Feelings workbook merges biblical principles, psychology/CBT, and health to bring you practical ways to address your negative emotions. Written by a Licensed Professional Counselor, these tools are used daily with clients in her

• Language: English
• Publisher: Healey E. Ikerd
• Release date: May 2, 2023
• ISBN: 9781088179666

Healey E. Ikerd

Healey Ikerd is a Licensed Professional Counselor and Licensed Marriage and Family Therapist in the State of Arkansas and a Certified Clinical Mental Health Counselor. Her education includes a Bachelor's Degree from the University of Arkansas, Master's of Human Relations Degree from the University of Oklahoma and a Master's of Science Degree from John Brown University in Community Counseling and Marriage and Family Therapy. She also earned a Certificate in Ministry from Austin Presbyterian Theological Seminary.ExperienceHealey served in the U.S. Army and Army Reserve for 13 years and as a director of a local non-profit for seven years. She has worked in the mental health field in various capacities for over 15 years.

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CHANGING YOUR FEELINGS

Copyright © 2020, 2023 by Healey E. Ikerd

All rights reserved. No part of this book may be reprinted or transmitted in any form or by any means, electronic or mechanical, including photocopying and recording, or by any information storage or retrieval system, without permission in writing from the publisher/author.

Scriptures taken from the Holy Bible, New International Version®, NIV®. Copyright © 1973, 1978, 1984, 2011 by Biblica, Inc.™ Used by permission of Zondervan. All rights reserved worldwide. www.zondervan.com. The NIV and New International Version are trademarks registered in the United States Patent and Trademark Office by Bibica, Inc.™

United States of America

978-1-0881-0974-8

978-1-0881-7966-6 (e-book)

Dedicated to those who are healthy enough to seek change. Your strength and courage are admirable and inspirational.

Table of Contents

Section

Beginning the Journey

Exploring Anxiety

Setting the Course

Preparation for Success

Anxiety and the Brain

Coping Skills

Renewing Your Mind

Created In His Image

Panic Attacks

Exploring Worries

Becoming Courageous

Overcoming Challenges

Moving Forward

Appendix Contents List

Preface

This is a Christian-based workbook designed to help others overcome unhealthy anxiety. In my work as a psychotherapist, I have seen lots of clients overcome anxiety and live life more like God intended – without all the needless worry!

This workbook is based on what I do in counseling sessions every day. Using these same techniques, I have seen people (depending on how motivated they are) change their feelings and decrease their anxiety within weeks. The techniques used are primarily derived from the Cognitive Behavioral Therapy approach. It has ample research to prove its effectiveness in treating anxiety and depression. This approach is also right in line with what the Bible tells us, which is why it is so effective! God has designed us to overcome these troublesome emotions.

This book will require some hard work and consistency, but I am convinced that if you work through it, you will not only feel better, but you will also be healthier AND experience more joy in your life.

I hope that you will commit to being prayerful throughout this journey, and being willing to allow the Lord to lead you to freedom!

Beginning the Journey

Beginning the Journey

We know what God says about being anxious*: Do not be anxious. Do not worry. But we still do it. We still let it interrupt our lives. So, what can Christians do to really trust the Lord more and practically address anxiety? The world might try to lead you to believe that medication is the only way to overcome feelings of anxiousness. Although medication can be helpful at times, God has provided principles in the Bible to not only be useful but to be long-lasting and life-changing. With consistent work on changing your thoughts and behaviors, you CAN change your feelings. Hopefully, as you work through this book, you will find yourself feeling more joyful and hopeful.

The layout of the workbook is divided into sections. You can work through different sections at the same time but try to stay in order as one concept will build on the other. If one section doesn't pertain to you, feel free to skip it, however, you will probably find the information helpful to read, even if you don't complete the activities.

Just as if you were doing counseling, your personal effort in working through the workbook will directly relate to what your outcome will be. Try to complete each page, but if you have a difficult time, just come back to it in a day or two. Whatever you do, don't give up!

It will be hard at first (just like any new thing), but if you can push through the difficult parts, you will persevere. Many, many people have been helped using these exact techniques. You can do it too!!

...And let us run with perseverance the race marked out for us, fixing our eyes on Jesus, the pioneer and perfecter of faith.

Hebrews 12:1b-2

* Pages 169-171 has scripture pertaining to anxiety, worry and fear.

Accountability

One of the best things about having a counselor and attending therapy sessions regularly is the accountability that it provides. Doing this workbook will limit that accountability and make it easier to stop working when it gets too hard, or you might allow yourself to not be as intentional. Some ways to help improve accountability to complete the workbook might be to tell a friend that you are starting the journey, ask others to pray, complete the book with others, create or join a social media group to help encourage yourself and others, etc.

What are some ways you can create some accountability to intentionally complete this workbook?

As iron sharpens iron, so one person sharpens another.

Proverbs 27:17

Starting Point

Let's assess where you are as you start this journey.

Commitment to Change Assessment

Circle the number that best corresponds with your personal commitment to change with 10 being the most committed and 1 being that you are not committed at all.

If your chosen number isn't as high as you want, what are some things you could do to improve this number?

Are you willing to commit to doing those things?

And the God of all grace, who called you to his eternal glory in Christ, after you have suffered a little while, will himself restore you and make you strong, firm and steadfast.

1 Peter 5:10

Starting Point

Hope Assessment

Circle the number that best corresponds with your hope in this process with 10 being the most hopeful and 1 being not hopeful at all.

If your chosen number isn't as high as you want, what are some things you could do to improve this number?

Are you willing to commit to doing those things?

Therefore, I urge you, brothers and sisters, in view of God's mercy, to offer your bodies as a living sacrifice, holy and pleasing to God—this is your true and proper worship.

Romans 12:1

Starting Point

Current Satisfaction Assessment

Circle the number that best corresponds with your current satisfaction in life with 10 being the most satisfied and 1 being not at all satisfied.

If your chosen number isn't as high as you want, what are some things you could do to improve this number?

Are you willing to commit to doing those things?

Hopefully working through this book with improve your satisfaction in life as you deal with anxiety. Come back when you are finished with the book to see if you have improved.

For I will satisfy the weary soul, and every languishing soul I will replenish."

Jeremiah 31:25

Initial Thoughts

What are some of your thoughts as you begin? Why are you starting this journey right now?

Exploring Anxiety

What is Anxiety?

How do YOU define anxiety?

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Anxiety is defined as:

: apprehensive uneasiness or nervousness usually over an impending or anticipated ill

: a state of being anxious

: mentally distressing concern or interest

medical : an abnormal and overwhelming sense of apprehension and fear often marked by physical signs (such as tension, sweating, and increased pulse rate), by doubt