How to Pray

As Christians we are told to pray when we are troubled, but sometimes we aren’t sure how to pray, especially when we are in the midst of a panic attack or struggling with intrusive thoughts. Here is a sample prayer to use during those times. I am using the calming technique called “Dropping Anchor” by Russ Harris M.D. and combining it with prayer.

Heavenly Father, right now I am feeling troubled. I need your help to control my breathing. Take a few long, slow breaths.

Father, these are the thoughts I am struggling with right now. Tell God about your thoughts. When I think about these thoughts I feel . . . . Name the emotion and rate your internal disturbance from 1-10. Think about where you feel that emotion in your body.

Turn your attention to the outside world. Look around the room and thank God for 3 things you see.

Turn your attention back to your internal thoughts and emotions. What thoughts are going through your mind? What emotions are you feeling?

Thank God for three sounds you hear. Example: Thank you, God, for the wind I hear outside. Thank you for running water in the pipes. Thank you for the voices of my children.

Turn your thoughts back to your internal thoughts and emotions. Observe what you are thinking and feeling.

Thank God for the sense of feeling as you wiggle your toes, stretch your back, slowly open and close your hands. Try to relax each part of your body as you thank God.

Turn your thoughts back to your internal thoughts and emotions. Observe what you are thinking and feeling.

Thank you, God, that you are helping me cope with these disturbances. You are my anchor.

Rate your internal disturbance. Do you notice any difference?

This process helps your brain switch from the overactive, emotional limbic system to the frontal cortex where much of your ability to reason takes place. More importantly, you are inviting God and His power to help you fight the spiritual component of this battle.

It may also be helpful to take a screen shot of this prayer so it is handy when you are struggling. I would also suggest to give a copy of this to your prayer partner so that they can guide you through this prayer when you can’t do it by yourself.

Verse of the day: Psalm 5:1-3

“Give ear to my words, O Lord, Consider my meditation. Hearken unto the voice of my cry, my King, and my God: for unto thee will I pray. My voice shalt thou hear in the morning, O Lord; in the morning will I direct my prayer unto thee, and wilt look up.”

P.S.
I learned about the dropping anchor technique from my counselor. When I asked her where it came from, this was her response:

I read about the dropping anchor technique in an article that  Russ Harris, MD and psychotherapist, wrote in an article a number of years ago. He (has) written books on ACT Therapy. (ACT = Acceptance and Commitment Therapy)

Reni Weixler, MA, LPC, CPC

Photo of Tina and Joseph in Gettysburg, PA