20 Aug For Anxious Moments…
For Anxious Moments…
by Jeremy “Ferg” Ferguson, LMFT-S
Resting is hard. Resting is really hard if you are a responsible person who feels guilty when you are not getting things accomplished. A few years back, I was going through such a season. My first child was going to be born that winter, and all while I was preparing for that, work picked up, my wife needed help starting a business, and our house decided to finally reveal some major emergency repairs that needed to be done.
Yeesh…all the things at once.
Things kept getting in the way! Progress towards life goals kept feeling more and more out of reach. I was overwhelmed and I did not feel like I could rest…which meant that I would try to work harder…sacrificing other things that I personally needed…like rest. Eventually, I was at my wits’ end. I remember the anxiety that I would feel, almost like it came out of nowhere. There I was, lying down, trying to get some much-needed sleep…then my chest would start pounding. When anxiety hits me, I feel it in about three different areas: My chest feels heavy, I feel my heartbeat in my throat/neck, and my stomach starts to feel a bunch of seasick butterflies, which, combined with the heaviness in my chest, feels a lot like heartburn.
Yuck!
What a fun cocktail of sleepless nights and dragging days! I remember NEEDING to go work out so badly to try to decompress, but then feeling guilty for taking the time to do it. It felt like I had “more important things” that were weighing on my head.
I was caught in a cycle of stress…In a way, a season of resistance. Hmmm…Sounds like an idea for a future blog. (Memo to myself)
Sometimes life gets crazy, and we start putting our needs on the back burner. I personally go into a hyper-control mode when things get hectic. It makes sense. Hyper-control is a safety mechanism to help us survive and thrive. (Surthrive?)
Eventually, thank God, our bodies start telling us when things are not ok…usually through anxiety symptoms. My body was telling me that I was unwell, that I needed to slow down…That I was sucking at getting rest.
There are a lot of things that I could talk to you about regarding anxiety. In fact, we have a whole therapy group for teens dedicated to it (Check out The Circle: a Therapy Group for Anxious Teens). However, that is not what this blog is about. This blog is specifically here to give you a simple tool to help you during anxious moments and stressful times.
Practicing rest.
One of the most helpful things for me during this overwhelming time was lying down on my front porch in a hammock and listening to grounding music. My head would start swimming with all the things that I had to get done. Then the anxiety would kick in. Ugh.
This would have to take practice.
So I would give myself a set time to practice resting in stillness, even if I did not feel like I could actually rest. For me, it had to be about an hour and a half…because it took me at least 30 minutes to get into the groove of stillness.
To help, I listened to some peaceful soundtracks with nature soundscapes.
(Here was one of my favorites: https://www.youtube.com/watch?
Sitting there, listening to the music, I would pray and allow my body to find rest, even if I felt the anxious pull to get things done.
It did wonders for me.
During the practice, I started physically opening up my hands(in worship to the Lord) and (in surrender) letting go of all the heavy, stressful things that are not mine to carry. (And sometimes even the things that were mine to carry… the good thing is that Jesus helps me carry those, too!)
Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light.” Matthew 11:28-30
Practicing stillness, practicing rest, has been a game-changer for me. I started noticing my body being able to get into the space of rest more easily. I had some of the best naps out on that porch. I look forward to the spring season for that reason. Nothing like the warmth of the sun to keep you warm on a cool spring afternoon.
If we are not intentional with slowing down and giving our minds and bodies the opportunity to settle, anxiety will be an ever-present thing in our lives.
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So I want to help you get a similar rest too. I want to encourage you to slow down, get still, maybe even meditate. (I like meditating on the verse above with that practice of opening my hands to The Lord in prayer) I curated a couple of playlists for anxious moments that you can use to help you get started practicing stillness.
One has words to it and is steeped in faith and scripture. These are songs that I have rolling around in my inner being all the time to help me get centered. Some are lullabies for my babies, too. Just super peaceful to me.
The second list is completely wordless. It has no faith components (though I feel like the Lord can meet you there, too). So if that turns you off, I got ya covered! And this was actually the type of music that I used the most during my practice time as I learned to rest. It has a lot of music from soundtracks of movies and video games…and yes…there is a LOT of Jeremy Soule…Pretty sure he is the video game soundtrack GOAT.
A little further below, I give you a short commentary on each track explaining why I chose that song for the list.
I am still working on living a life with stillness as a part of its rhythm. And while I am not an expert on it yet, little practical things like these lists for anxious moments go a long way in helping me on my personal rest journey. My hope is that you find this list enjoyable and helpful for your own stillness needs. I encourage you to explore ways to find rest. THEN PRACTICE THE HECK OUT OF IT!!! Curate your own playlist. Share it with others. Maybe these peaceful songs don’t help you. That’s fine! Find your own little things that can help you get into the restoration space.
Please, you need it.
Go rest.
– Ferg
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Still Small Voice by Switch – Written by Benji Cowart, Cassidy Estevez, Rob Ellmore
I like the slight LoFi feel of this song. It’s catchy and helps me to remember to slow down, tune in to the Lord, and listen to His reality that “leads my mind to rest.” Love the line “I am who you say I am.”
Have a Little with Jesus by Reverend Cleavant Derrick – Performed by Jehovah Shalom A cappella – Christ in Hymns album
Simply put, having a little talk with Jesus makes all things right. A good reminder to bring my burdens to Him.
The House Of God, Forever by Jon Foreman – Summer EP
Psalm 23. It’s the essence of peace in scripture. God is with me even in the hard times. He is my shepherd, tenderly tending my soul.
Head to Toe (The Armor of God Song) by Christy Nockels – Be Held: Lullabies for the Beloved
This is one of the lullabies we play for my little ones. Christy Nockels has such a gift to bring a sense of peace and comfort. Her nurturing voice ministers to our hearts. This album is actually FULL of songs like this. It’s one my wife has listened to while in labor with our two girls (and I am sure she will listen to it for future deliveries as well). It has comforted her in the midst of some of the most difficult moments…and in turn it has ministered to me as well.
Because He Lives by Gloria Gaither, William J. Gaither – Performed by John MarcKohl and The Worship Initiative – Behold: The Story album
This song is one that my family and I sing all the time. It has comforted us in some major times of hardship. I would also put this song on a playlist for depression. “Because he lives, I can face tomorrow…He holds the Future…and life is worth the living because HE LIVES.”
I Could Sing Of Your Love Forever – Instrumental by Martin Smith – Performed by Rivers & Robots – Still Vol. 1 album
Yeah…there are no words on this one. It just seemed to fit. Also, since I know the song (growing up in the church and all)…I catch myself singing the words even though it’s instrumental. It is encouraging to think about the love of God. Settles me down when stressed.
Psalm 3 (A Shield About Me) by Robbie Seay Band – Psalms LP
This song could also be on a depression list. It’s a good reminder that God is my shield and that I can rest easy with that assurance.
Come Unto Jesus by Jordan Kauflin, Laura Story, Matthew Merker – Performed by Laura Story – Come unto Jesus album
Heard this song and I could not help but tear up. It references Matthew 11:28–30.
“28 Come to me, all who labor and are heavy laden, and I will give you rest. 29 Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. 30 For my yoke is easy, and my burden is light.”
Untitled Hymn (Come To Jesus) by Chris Rice – Untitled Hymn: A Collection of Hymns album
“Come to Jesus and live.” Life is in Jesus. Rest is in Jesus.Pairs wonderfully with the previous song on the playlist. It’s such a relational song.
Carbon Ribs by John Mark McMillan – The Medicine album
Such a beautiful song. The slow background chord progression with the plucking of the acoustic strings does a good job of setting the tone of rest. This song ministers to me as I imagine sitting next to the Master, “crippled at your table” in awe of all He has done for me and brought me through. Another good song for a depression list. Ha ha
Psalm 62 (God Is a Refuge) by Robbie Seay Band – Psalms LP
“He alone is my rock and salvation. My fortress, and I shall not be shaken.” This song helps me meditate on my trust in the Lord. I can “pour out my heart” to Him. He is my refuge that I can run to. This song invites me to ask God, “How can I trust you with this situation, Lord?”
Make a Way by New Life Worship – Soak album
Wanted to have one more instrumental song that can help you soak in the peace with the Lord. Was originally going to be the song I was going to use as the end for the playlist…but then I heard the next song.
Lilies & Sparrows by Jess Ray – MATIN: Rest album
Just heard this song for the first time as I was finishing up this blog, and decided to add it to the list on a lark. Or maybe on a sparrow?Lol, just a beautiful song, and it fit well at the end of this list.
Reference: Matthew 6:25-34 ESV
“Therefore I tell you, do not be anxious about your life, what you will eat or what you will drink, nor about your body, what you will put on. Is not life more than food, and the body more than clothing? Look at the birds of the air: they neither sow nor reap nor gather into barns, and yet your heavenly Father feeds them. Are you not of more value than they? And which of you by being anxious can add a single hour to his span of life? And why are you anxious about clothing? Consider the lilies of the field, how they grow: they neither toil nor spin, yet I tell you, even Solomon in all his glory was not arrayed like one of these. But if God so clothes the grass of the field, which today is alive and tomorrow is thrown into the oven, will he not much more clothe you, O you of little faith? Therefore do not be anxious, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the Gentiles seek after all these things, and your heavenly Father knows that you need them all. But seek first the kingdom of God and his righteousness, and all these things will be added to you.
“Therefore do not be anxious about tomorrow, for tomorrow will be anxious for itself. Sufficient for the day is its own trouble.
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The Streets of Whiterun by Jeremy Soule – Skyrim soundtrack
Jeremy Soule is the master of background music that elicits a moving feeling without being too distracting. The main string melody with the plucking of (what I think is) the harp and the low bellowing of the cello moves me into a restful place. With a slow building to a softer crescendo with the singing voices, it feels like a deep breath on a slightly overcast day.
Reflection by Christopher Larkin – Hollow Knight soundtrack
If you know the Hollow Night game, this track is always played when you can jump in a healing pool and restore your health. This music would also appear when there was a break in the action, so that the player could interact with something that was outside of the normal gameplay (usually a bench that you could use to rest). The slow piano and the background strings immerse you in the healing ambience. Take a quick dip (out of game) and heal up!
The Flower Garden by Joe Hisaishi –Howl’s Movie Castle soundtrack
A little waltzy here to give a lighter tone to our stillness. It feels like the delight of being among the flowers in a flower garden. It’s slightly bouncy without being too jarring. It fills the heart with a smile.
Pallet Town By Braxton Burks – Pokemon Reorchestrated: Kanto Symphony
Sticking with the lightness from our last selection. This song allows us to tap into the childlike wonder of exploring our backyard. The soothing vocals harken to the safety of resting with mom after a long excursion in the tall grass.
All’s Well by Jeremy Soule – Oblivion soundtrack.
Jeremy Soule is back with the harps, but this time he has a melody with flutes. Reminds me of a gentle breeze during a late afternoon walk. Just a nice subtle landing place after some more energetic music.
Evermore Theme (From “Ni No Kuni 2: Revenant Kingdom”)[Piano Version]
By Joe Hisaishi – Performed by: Streaming Music Studios –
Joe Hisaishi’s music is made for pianos. It’s gentle and relaxing to the ears while inviting you to dream.
Feast of Starlight by Howard Shore – The Hobbit: The Desolation of Smaug Soundtrack
Howard Shore has some of the most peaceful music that I have ever heard. This song feels like someone is tending to you in the midst of hardships. It gets a little creepy towards the end, but it blends perfectly with the next song to add to the shift away from hardship to rest.
The Grey Havens (feat. Sir James Galway) – by Howard Shore – The Lord of the Rings: Return of the King soundtrack
This song is the epitome of respite. The Grey Havens is where the party says goodbye to dear friends who are setting off shore to a land of healing and recovery. It has a heaven-like feel to it that evokes a ministering rest to us in its mix of strings and horns. Honestly, I thought about putting the Rivendell theme music for this spot, but I felt like this was more appropriate.
The Combo of the Feast of Starlight and The Grey Havens was a part of the ambient music that I listened to when I was lying on my hammock.
Resting Grounds by Christopher Larkin – Hollow Knight soundtrack
The slow melody of the piano, paired with the building then fading strings, pairs beautifully in this track. It is solemn, but not depressing. It invites us to honor the soul with rest and stillness after a trial.
Solitude by Jeremy Soule – Skyrim soundtrack
Jeremy Soule is back again with this relaxing track. While the title is named after the city in the game in which this track is played, I feel like it embodies a sense of renewal that one can only get with some quiet solitude.
The Baron by Yuji Nomi – The Cat Returns soundtrack.
I wanted some more lighthearted tracks. At the onset of this song, you almost feel like you are soaring over peaceful meadows, feeling the wind in your hair, and the gentle sunlight in a lovely blue sky. It feels like an incredible adventure that is more about discovery rather than danger. Definitely a Studio Ghibli track.
City of Tears by Christopher Larkin – Hollow Knight soundtrack
The harp and vocals, accompanied by the strings, and, in the game, a background of soft rain, pull you into the vibes of an overcast day.It just makes you want to sit by the window with a hot cup of tea, a good book, and a relaxing deep breath.
Dawn by Jeremy Soule – Skyrim soundtrack
Yeah…I like Jeremy Soule a lot…and he is filling this list…I feel no shame for being a fan boy. This track is my workhorse track. It’s subtle and calming while I deal with stressful things. It has helped me focus when trying to slay some paperwork dragons. I would listen to this on an ambient soundscape video with some birds in the background and a gentle breeze in the trees. It just takes me to a relaxed place.
Haru’s Memories by Yuji Nomi – The Cat Returns soundtrack
Another The Cat Returns track. The lovely flute with the strings and gentle harp in the background sends me into whimsy vibes…like many Studio Ghibli soundtracks do. This takes my imagination to pleasant things like cattails in the wind or fresh pastries on a cool spring morning.
Azura’s Coast By Brad Derrick – The Elder Scrolls Online: Morrowind soundtrack
This one was a lovely find as I was building this list. It popped up as an automatic shuffle after my list finished playing through itself on Spotify. I love the mix of different types of instruments that take the forefront of this track at different times. One moment it’s a harp, then it’s horns, then it’s strings that are blended in with subtle building symbol crashes like splashes of the waves against the rocks of a coastal cliffside. Restful.
One Fine Morning by Joe Hisaishi – Performed by Mark Choi – Journey of the Heart( A Ni No Kuni Tribute)
This one I wanted on this list so badly. The original orchestral track is not on Spotify, but you can find it on YouTube. I own the OST of Ni No Kuni. This is by far my favorite track on it. The horns build and then fade to a moment of strings that feel like a feather lightly falling to rest gently on the ground. It just moves me. This piano version by Mark Choi is a pretty good tribute to it. Though it gets a little louder than I would like towards the end… it is still a good placeholder.
I suggest you check out the orchestrated version on Joe Hisaishi’s official YouTube page.(https://www.youtube.com/watch?v=wrL5WYCnQyc)
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Jeremy “Ferg” Ferguson, LMFT-S
Jeremy, also known as “Ferg,” is a Licensed Marriage and Family Therapist with a master’s degree in Christian Counseling – Marriage and Family Therapy from Oral Roberts University. His skills as a family therapist are versatile and allow him to work with all ages of the family including children, adolescents, and their parents. Ferg works with his clients individually, as a family, or with couples.
Ferg is passionate about helping his clients grow and experience emotional healing and freedom through his relational personality and style of therapy. The safe environment he creates allows his clients to practice giving their feelings and needs a voice while they are simultaneously challenged with loving “pushback” to develop a deeper connection and create a more desired life experience.
Ferg is trained in Eye Movement Desensitization and Reprocessing (EMDR) and has seen how helpful this model can be to clients who have been impacted by past traumatic events that adversely affect their present lives. He is also a skilled couples’ therapist and is trained in Emotionally Focused Therapy (EFT) which helps him lead couples through healing
attachment injuries and develop secure bonds. With his cheerful energy and
compassionate spirit, Ferg sojourns alongside his clients as they venture forth
in their quest to slay the dragons of their life.
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