Breaking the Habit of "What If": How to Stop Worrying

Living Free: Breaking the Habit of "What If" Thinking

We have all been there. You are trying to enjoy a quiet evening, but your mind is already

miles down the road. "What if the project fails?" "What if the health news is bad?" "What if I can't handle what is coming next?" This cycle of "what if" thinking is more than just a bad mood. It is a spiritual and mental weight that keeps us from living in the freedom Christ promised.

As Arnie Cole and Dr. Rob Rhodes discussed recently on Spiritually Fit Today, worry and anxiety are the number one blockers preventing people from growing closer to Jesus. Worry acts like a wall. It keeps us from being present with God because we are too busy trying to manage a future that hasn't even happened yet.

The good news is that you don't have to live enslaved to your thoughts. There is a way to retrain your brain and your soul to live in peace.

The High Price of Future-Living

The core of worry is trying to live in a "tomorrow" that only exists in your imagination. When we live in the "what if," we are essentially telling ourselves that God won’t be there when we arrive. But God doesn't give us grace for imaginary futures. He gives us "daily bread" for today.

As Dr. Rhodes pointed out, fighting worry with sheer willpower often makes it worse. The more you tell yourself "don't worry," the more you focus on the very thing causing the stress. To break the habit, we have to stop fighting the thought and start replacing it. We need to move from the "what if" to the "Even if."

Even if the worst happens, God is still on His throne. Psalm 46:1 reminds us, "God is our refuge and strength, a very present help in trouble." He is present now, and He will be present then.

Retraining Your Brain with Spiritual Reps

Worry is a habit, which means it is a path your brain has walked so many times that it’s become a deep groove. To change the habit, you have to build a new path. This is where your "spiritual reps" come in.

Our memory verse for this week, Philippians 4:6-7, provides a three-step workout to break the "what if" cycle: “Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God. And the peace of God, which surpasses all understanding, will guard your hearts and your minds in Christ Jesus.”

Let’s break that down:

1. Prayer & Petition: Don't just ruminate; talk. Turn the worry into a specific request.

2. With Thanksgiving: This is the secret ingredient. It is physically and spiritually difficult to be consumed by worry while you are actively naming things you are grateful for. 1 Thessalonians 5:18 tells us to "give thanks in all circumstances."

3. Present Your Requests: Hand it over. Imagine physically placing that "what if" into God's hands.

The Peace That Transcends Understanding

The result of this workout isn't necessarily that your circumstances change, but that your internal state changes. The Bible calls it "the peace of God, which transcends all understanding."

This kind of peace doesn't make sense to the world. It’s the peace that allows you to sleep when the storm is still raging. It’s the peace that comes when you realize that your heart and mind are being guarded by Jesus Christ Himself. As Isaiah 26:3 promises, "You keep him in perfect peace whose mind is stayed on you, because he trusts in you."

The "Soul Pump" Assignment

If you want to live free and unenslaved to worry, you have to practice. This week, every time a "what if" thought enters your mind, stop immediately. Don't finish the thought. Instead, recite Philippians 4:6-7 and name three things you are thankful for. This is how you reclaim your mental territory from the enemy of worry.

From Slave to Son or Daughter

Worry is the language of an orphan who thinks they have to provide everything for themselves. Trust is the language of a child who knows they have a Father. You were not created to carry the weight of the future. You were created to walk with God in the present.

As Matthew 6:34 says, "Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble." When we surrender our future worries, we finally have the hands free to hold onto Jesus today.

A Final Encouragement

Breaking a habit takes time, so be kind to yourself. Spiritual fitness is about showing up every day, not being perfect every day. Every time you choose to pray instead of worry, you are getting stronger.

Reader FAQ

Q1: Is it a sin to feel anxious?

A: Feeling an emotion isn't a sin, but God doesn't want you to be enslaved by it. Think of anxiety as a "check engine light" for your soul. It’s a signal to pull over and reconnect with God through prayer and the Word.

Q2: How can I be thankful when I’m in the middle of a crisis?

A: Thanksgiving in a crisis isn't about being happy for the trouble; it’s about recognizing God’s character despite the trouble. You can always be thankful for His presence, His promises, and His past faithfulness.

Q3: How long does it take to stop the habit of worrying?

A: Like physical fitness, it varies. However, most people notice a significant shift in their "peace levels" within a week of consistent "spiritual reps" using Philippians 4:6-7.

References & Links

Sources & Further Reading

● Philippians 4:6-7 – "Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God."

● Matthew 6:34 – "Therefore do not be anxious about tomorrow..."

● Isaiah 26:3 – "You keep him in perfect peace whose mind is stayed on you..."

Next Steps

● Learn more: Get your daily soul workout at https://backtothebible.org/

● Contact us: If you need someone to stand with you in prayer, reach out at https://backtothebible.org/contact

P.S. If you have a comment or prayer request, contact me here: or call me and leave a message at 1-800-811-2387. And be sure to join me tomorrow through Friday on our new podcast Spiritually Fit Today.