8 Steps to Live Anxiety-Free
Anxiety can only carry us away if we allow it.
(This is not a voiceover: the written content is different.)
For since the beginning of the world
Men have not heard nor perceived by the ear,
Nor has the eye seen any God besides You,
Who acts for the one who waits for Him.” Isaiah 64:4
Though anxiety is often treated as a mental issue, it is, in fact, a spiritual attack that must be addressed in the spiritual realm.
First, you need deliverance through the power of God. Afterward, adjusting your daily life according to His will prevents anxiety from returning.
Jesus said, when an unclean spirit leaves a person, it wanders but later returns to its original host. If it finds the house empty—unfilled by the Holy Spirit—it brings back seven other spirits more evil than itself. (Matthew 12:43–45)
This is why deliverance often lacks lasting effects for non-believers. A person may be delivered through the minister’s anointing, but if they have not surrendered their life to Christ—or even if they have, yet fail to align their lifestyle with repentance—their deliverance will not endure.
Scripture further warns in 2 Peter 2:20–22 and Hebrews 6:4–6:
If someone has tasted God’s grace, witnessed His glory, and yet becomes entangled again in the lust of the world , it would have been better for them never to have been saved.
Over the past two years, I’ve undergone two stages of deliverance and have walked the path to complete freedom. Let’s dive in.
In this article:
Spiritual solution
Physical solution
Spiritual solution
“Now faith is the substance of things hoped for, the evidence of things not seen.” Hebrews 11:1
Anxiety can only carry us away if we allow it. When we let our feelings lead us instead of the written Word of God, we become the tail rather than the head. To uproot anxiety and shut it out of our lives for good, we must cling to the Word and make a decision: We will resist our feelings and let God’s Word guide us each day.
“And the Lord will make you the head and not the tail; you shall be above only, and not be beneath, if you heed the commandments of the Lord your God, which I command you today, and are careful to observe them.” Deuteronomy 28:13
Emotional discipline cannot be achieved through mental effort alone. To truly rule over our emotions, we must surrender to something far more trustworthy than our feelings or circumstances—the Almighty God.
There are three key steps to the spiritual solution:
NO.1 Fasting
“This type does not come out except by fasting and prayers.” Matthew 17:21
As we discussed in my last post, the spirit of anxiety operates alongside the spirit of witchcraft. It is stubborn and generational—meaning it often enters through bloodlines, as demons gain access to lineages through iniquities.
(Quick insight on the severity of sin: iniquities > transgressions > trespasses.)
You WILL NOT cast out anxiety without fasting.
But do not fear. Fasting is neither as hard nor as painful as the demon whispering in your ear wants you to believe. You don’t dread fasting—demons do. That’s why they instill that fear in you.
“For many walk, of whom I have told you often, and now tell you even weeping, that they are the enemies of the cross of Christ: whose end is destruction, whose god is their belly, and whose glory is in their shame—who set their mind on earthly things.” Philippians 3:18-19
Gluttony and anxiety are inseparable—in fact, they fuel each other. We eat when anxious, bored, or upset. Conversely, overeating—especially unhealthy foods—triggers guilt, which spikes anxiety. If a prolonged fast feels overwhelming right now, start small: skip breakfast and use that time to feast on God’s Word instead.
My personal experience:
I began intermittent fasting unintentionally—honestly, I was just too lazy to cook three times a day or meal prep. Throughout 2023, I maintained OMAD (One Meal A Day), eating only within a 4-hour window.
Looking back, I wouldn’t recommend OMAD for women because fixating on that single meal could actually intensify anxiety.
That same year, I was water baptized and sensed God calling me to fast for spiritual breakthrough.
The first spiritual fast I did was simply to extend my normal fasting window by three more hours—and I was immediately delivered from anxiety and gluttony at the same time.
(Read my testimony: Chronic Sins Might be the Cause of Your Chronic Anxiety)
NO.2 Praying
“Be anxious for nothing, but in everything by prayer and supplication with thanksgiving let your requests be made known to God.” Philippians 4:6
Pray—as soon as you sense it strikes you. The more you practice, the sharper your discernment will be, and the sooner you can swat anxiety to death like a mosquito before it sucks you dry.
Do not walk down the path it leads you to. Stop right there. Don’t listen, don’t think, and don’t act—just pray.
NO.3 Build an altar
“Arise, walk in the land through its length and its width, for I give it to you.”
Then Abram moved his tent, and went and dwelt by the terebinth trees of Mamre, which are in Hebron, and built an altar there to the Lord. Genesis 13:17-18
Abraham immediately built an altar to the Lord after receiving the promise. He knew how to manifest God's promise: to build an altar—while still nomadic and living in a tent.
You're not fighting homeless demons but a demonic altar targeting not just you but your family and lineage. Only an altar can destroy an altar. Build an altar for the Lord—set daily time for God. Tithe not only your income but your time—you owe God at least two hours per day.
An altar can be at your dining table, desk, bedside, park, hill, or nearby lake. Go to the altar and spend time with God. Do not entertain—let alone act on—your thoughts until finishing your divine appointment each day.
When Adam and Eve sinned, God appeared in Eden as usual, asking Adam, “Where are you?”
God knew they had sinned, yet He expected them to show up as always. Keep your altar. Show up for your appointment—no matter what happened, no matter what sin you've stumbled into.
Physical solution
If you cannot apply the spiritual solution, there's no point moving forward. Even if you follow all the steps here, if you're not delivered spiritually, it's only a matter of time before anxiety—far worse anxiety, along with witchcraft spirit, controlling spirit, Jezebel spirit, religious spirit—hunt you down.
“Therefore submit to God. Resist the devil and he will flee from you.” James 4:7
However, after your deliverance, the enemy will try to regain control over you—this time illegally. You will need to adjust your physical life and routine to resist the devil regularly until he flees from you.
(Read my post on legal and illegal attack of Satan and how to be delivered)
NO.1 Deep breath
“Be still, and know that I am God.” Psalm 46:10
Pause right there and take deep breaths—once, twice, three times, or more. Then pray. Pray until it's gone. Then breathe deeply and wear a smile on your face—this isn't just a trick for your mind, but because you've prayed, whatever you worried about is already solved.
NO.2 Write it down strategically
“Can any one of you by worrying add a single hour to your life?” Matthew 6:27
Write down everything in two columns:
What you can control
What you can’t control
You'll realize that anxiety comes from what you can't control. And because you can't control these things, you become controlling—nagging, pushy, micromanaging toward those who do have control.
Remember: Whatever you can't control, you can pray about. God can handle it far better than you could ever imagine.
If you’re able and willing, consider:
Giving ☕️ (various payment options available)
Shopping at Alice’s fledgling shop 🐥 (where you can purchase the Living Anxiety-free Workbook)
NO.3 Put away all electronics
“My soul, wait silently for God alone, For my expectation is from Him.” Psalm 62:3
Grabbing your phone first in the morning to check emails or social media invites anxiety to overshadow your day. Turn off the alarm, sit up and pray a quick prayer. Do all your morning routine, especially don't forget to go to the altar. The gist is, do not be accessible until you're whole.
NO.4 Walk in the sun
“Surely none who wait for You will be put to shame.” Psalm 25:3
While non-believers think they are separated from God in this life, it's not true—sunshine is proof that though they do not believe, they still live in the goodness of God, for
“He makes His sun rise on the evil and on the good, and sends rain on the just and on the unjust.” (Matthew 5:45)
Not only will you replenish your Vitamin D and boost your energy, but walking in sunshine also uplifts your spirit like nothing else. When anxious, we become absent-minded - making weight-lifting or intense cardio ineffective. Take it easy: walk, breathe, pray, and soak up the sun.
BTW, research shows that this is the best cardio you can do to lose fat in the long run.
NO.5 Sleep well and plan meals
Sleep quality directly affects cortisol levels. While we can't live anxiety-free by addressing only physical factors, caring for our bodies—the holy temple of God—certainly helps. Research shows that going to bed before 11 PM and sleeping over 7 hours daily significantly reduces stress, hair loss, inflammation, and stubborn belly fat.
Diet is another key factor. Don't just “grab a bite” when hungry—plan meals in advance, at least by early morning. Stick to your meal plans, track macros and calories if not using an existing meal-plan. Without planning, emotional eating becomes tempting, keeping you trapped in anxiety's cycle.
What’s next:
This is just a roadmap for your journey to an anxiety-free life.This Workbook provides hands-on guidance for all the steps and solutions mentioned above.
More is coming. Stay tuned!
LOL ... I couldn't resist to read it Alice. Love it.
I can attest that cooking Asian food is much more healthy meal plan.
I found this out because I cook for my Malaysian Chinese wife.
Beautifully done, both written and audio!!