These two questions can be a filter for all our thoughts as we work to evaluate and assess for more truthful, rational ones.
We typically use these two simple questions in cognitive behavior therapy (CBT) when teaching children about their thoughts. For adults, there are more questions we can use to filter our thinking but during times like these when anxiety is high, it’s important to keep it simple.
For many people, it is common to worry about the unknown. Anxiety ranks high among mental health disorders. Over 40 million people in the US suffer from various anxiety disorders.
We are so quick to catastrophize, entertain imaginations and predictions of what’s to come, dwell on the worst possible scenario as if it’s around the corner ready to jump out at us.
Lately, my mind often races and it takes continual effort to recognize and slow down these types of anxious thoughts (my husband being on the front lines is just one of the reasons I have some worries).
Yet, cognitive behavioral therapy teaches that my thoughts influence my feelings and behavior so it’s important to identify, evaluate and change them.
It’s even more so important to do that now with a world pandemic occurring.
I can ask:
1. Is what I’m thinking or imagining TRUE?
If it’s not true presently, then me worrying about it won’t necessarily make it true or untrue in the future either.
2. Is what I’m thinking or imagining HELPFUL?
Chances are, it’s not helpful. Dwelling on the negative gives us a false sense of control as if we can change something about it. There are steps to take and procedures to follow in order to stay relatively safer, but if you find yourself entertaining the same repetitive, anxious or negative thoughts then it’s really not helpful!
While it’s true there is so much pain and suffering happening in this world, is it really helpful for me to obsess or dwell on those types of thoughts in my mind?
No!
One thing I do when I find myself worrying about the world suffering is send up an immediate prayer. I can’t ease the suffering that is out of my control but He can. Then I evaluate what I do have control over and turn my anxiety into productive energy such as:
~Sending a card of encouragement to someone
~Donating to an organization overseas
~Supporting a small business
~Calling a someone who is lonely
~Continuing to teach my children how to love others
~Smiling at others and being kind
~Getting groceries for someone
~Focusing on God’s promises, singing, giving praise and thanksgiving for all the blessings in my life.
Tip: Many times when anxiety or depressive feelings assault us, we are stuck in a focus of ourselves. Panic and fear can set in as we dwell on “I can’t cope”, “I won’t be able to handle it”, “I won’t be able to protect or provide for my family!” It’s a focus of self.
Remember, can’t is a funny word? You CAN! You may need some help but you CAN!
Perhaps that help involves surrendering yourself COMPLETELY to your loving Heavenly Father who CAN. “I can do all things through Christ who strengthens me!” Philippians 4:13
After assessing and evaluating my thoughts with is it true? Is it helpful?
I love to filter them further with Philippians 4:8:
“Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.”
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So, catch those anxious, negative thoughts, and acknowledge them but then filter them with:
Is it TRUE? Is it HELPFUL?
Focus on thoughts that are true, noble, pure and lovely, good report, and dwell deeply on the praiseworthy blessings.
Nothing can touch you that God can’t carry you through. It doesn’t mean that bad things won’t happen to you. You might or someone you love might get sick but God is in control, He knows what’s best for you and can make something good come out of the bad or the trial you are experiencing.
“My God shall supply ALL your needs according to His riches in glory by Christ Jesus.” Philippians 4:19
Spiritual application:
Trust in the Lord, and do good; so shalt thou dwell in the land, and verily thou shalt be fed. Psalm 37:3.
“Trust in the Lord.” Each day has its burdens, its cares, and perplexities; and when we meet, how ready we are to talk of our difficulties and trials. So many borrowed troubles intrude, so many fears are indulged, such a weight of anxiety is expressed, that one might almost suppose that we had no pitying, loving Saviour, ready to hear all our requests, and to be to us a present help in every time of need.
Some are always fearing and borrowing trouble. Every day they are surrounded by the tokens of God’s love, every day they are enjoying the bounties of His providence; but they overlook these present blessings. Their minds are continually dwelling upon something disagreeable which they fear may come: or some difficulty may really exist, which, though small, blinds their eyes to the many things which demand gratitude. The difficulties which they encounter, instead of driving them to God, the only source of help, separate them from Him, because they awaken unrest and repining.
Brethren and sisters, do we well to be thus unbelieving? Why should we be ungrateful and distrustful? Jesus is our friend. All heaven is interested in our welfare; and our anxiety and fear grieve the Holy Spirit of God. We should not indulge in a solicitude which only frets and wears us, but does not help us to bear trials. No place should be given to that distrust of God which leads us to make a preparation against future want the chief pursuit of life, as though our happiness consisted in these earthly things, and we could gain them while ignoring the fact that God controls all things.
You may be perplexed in business; your prospects may grow darker and darker, and you may be threatened with loss. But do not become discouraged; cast your care upon God, and remain calm and cheerful. Begin every day with earnest prayer, not omitting to offer praise and thanksgiving. Ask for wisdom to manage your affairs with discretion, and thus prevent loss and disaster. Do all you can on your part to bring about favorable results. Jesus has promised divine aid, but not aside from human efforts.—The Review and Herald, February 3, 1885.
– EGW TDG 42.1- 42.5