There is so much to be anxious about when you allow you mind to wander into worried waters. However, the goal is not to let your mind take control of your thoughts. Anxious thoughts will come but you have the ability to take charge of them. When you rehearse a few key phrases to replace anxious thoughts, this can help control your thoughts.

For example, if you think, “What if my boss decides to let me go because business is down?” you will feel anxious. That thought is a question of uncertainty, worry and anxiety. But if instead you substitute, “Right now I have a job and can pay my bills. For that I am grateful,” you’ve just reduced your anxiety.

When you focus on “what if,” you will feel worried. Instead, think more about the present, what is good and then stay optimistic. If something happens, remind yourself that you can and will deal with it with God’s help. Resiliency entails overcoming negative experiences. If you still can’t seem to clear the anxious thought, do something active to distract your brain. Take a walk, engage with your children, listen to music, etc. A distracted brain will calm you down.

Another thought to keep in your mind is one my mother-in-law taught me. It is, “And this too shall pass.” The thought reminds us the problem is temporary. It won’t go on forever. Again, the problem of job insecurity is real, but even if you lost a job, chances are you will find another.

The thought that helps me the most is, “I can do this. I’ve gone through difficulty before. I can do it again.” Remember, this isn’t the first time you’ve faced adversity. Your faith  keep you strong. With God’s help, you can do all things. You can move through a tough time or situation. It may not be pleasant, but you can do it.

Finally, tell yourself, “Just because I feel anxious, doesn’t mean I have to stay with this feeling. ” You can stop an anxious thought and replace it with one of the above thoughts anytime, e.g, “I can get through this.” Feelings do not have to dictate mood. We can change our thoughts and change our mood.