Have you ever seen a watchtower? You could imagine a tall tower in a castle where knights keep watch for dangers. Take special note of the watchtower in the parable of the vineyard in this Sunday’s Gospel reading (Matthew 21: 33-43). The watchtower is a place of safety, a place to keep a lookout for things that might damage the vineyard, like thieves and enemies. But pay close attention, because the tenants in this reading were the thieves and enemies. They were already inside the vineyard! They were the ones who beat, killed, and stoned the master’s servants and even his own son. The threat came from inside the vineyard, not from the outside.
Keep that in mind as you reconsider this part of Sunday’s second reading: “Have no anxiety at all, but in everything, by prayer and petition, with thanksgiving, make your requests known to God. Then the peace of God that surpasses all understanding will guard your hearts and minds in Christ Jesus” (Philippians 4:6-7). If you, like me, ever struggle with worry or anxiety, this is surely a verse to commit to your heart. Anxieties are internal threats. Worries generate from inside of us. The good news is, Jesus wants to protect you from and expel all of your worries and anxieties.
There’s an acronym I learned to help dispel anxiety that I would like to pass on to you. It’s called RAIN: Recognize, Accept, Investigate, Nurture. The first step is recognizing when worry and anxiety are lurking around the edges of your mind (or are right up in your face!). Then accept them—you read that right, accept them. Fighting anxiety makes it worse. It’s like toy finger handcuffs, the more you struggle to get out the tighter they get. You have to relax and let go and they will release. Breathing deeply, perhaps saying the Jesus Prayer, can help you to accept and relax a little. The third step is to investigate how that unrest feels in your body. Get curious about what’s going on inside you. Is your heart racing, your jaw clenching, your stomach tightening? The fourth step is to nurture however it is you’re feeling and, more importantly, allow Jesus to nurture you in that anxiety. Ask Him to protect you from whatever is attacking you from the inside and ask Him to keep you safe from all harm, both real and imagined. Ask the Lord, who calmed the raging sea, to calm your heart and your mind. More gentle breathing is good at this point, too, to help you calm down.
The Jesus Prayer: “Lord Jesus Christ, Son of the Living God, have mercy on me, a sinner.” Repeat this slowly and calmly, with the flow of your breath.
The last step isn’t a RAIN step: it’s a superhero step. Christ will give you the strength to do this (Philippians 4:13). The last step is to offer up this suffering to God. Once you’ve recognized and accepted the suffering and then worked your way through it with Christ by your side, you can offer any suffering you experienced—emotional, physical, spiritual—back to Him. Offering your sufferings back to Christ gives them purpose. In God’s goodness, nothing is wasted, even suffering.
The RAIN process might sound like this: “Hmm, I’m finding myself worrying about this meeting. I’m feeling nervous about how my presentation will go (Recognize). Okay, yes, I accept that I’m feeling this way. It stinks that I’m feeling nervous, but this is an opportunity to give my worries to Christ (Accept). Okay, I’m feeling my head hurting a little and my stomach is in knots (Investigate). I’m going to breathe a little and pray now. Lord Jesus, I’m anxious that I won’t do a good job with my presentation. I’m worried about what will happen if I fail. I need your protection and guidance. Please bless me today, bring me Your peace. But first, please be with me while I breathe through this (Nurture). Lord, thank you for helping me get through this. I want to offer my sufferings back to You in reparation for my sins. I know that my suffering is not wasted. Thank you, my Jesus. (Offer)”
Depending on how much anxiety you’re dealing with, you might have to go back to different steps, like coming back to the Jesus Prayer or noting where you’re feeling your body responding to the anxiety. It’s okay, Christ will be there with you the whole time.
*If you are suffering from severe anxiety or stress, please seek the advice of your physician or other qualified mental health service provider. I speak from experience. Prayer is important, but if you experience anxiety and/or stress regularly, talking with a professional is equally important. May the God of all peace be with you as you bear this cross. Christ is surely there bearing it with you.