Part 1: “ Recognizing the Anxiety Spiral and Taking it Captive”

Anxiety often shows up as a sense of overwhelm.

It can feel like panic…
racing thoughts…
or intense fear about failure.

Sometimes it shows up before a job interview.
Sometimes it hits students before a big exam or project.
Other times, it comes after a conversation you replay over and over in your head…

“Why did I say that?”
“I shouldn’t have said that.”
“I probably sounded stupid.”
“What if I offended them?”

It can come from finances.
From relationships.
From uncertainty.

At the core of it all…
anxiety is often rooted in rumination.

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So what is rumination?

Clinically, rumination is the repetitive, passive focus on distressing thoughts,
where your mind keeps going over the same situation, mistake, or fear…

without actually moving toward resolution.

It’s like your mind gets stuck in a loop.

Replaying.
Reanalyzing.
Rehashing.

But not solving.

And the more you ruminate,
the more intense your anxiety becomes.

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So the first question becomes:

What are you thinking?

Because many times the thoughts sound like this:

“I’m not smart enough.”
“I messed that up.”
“If I fail this… I’m a failure.”

And here’s what’s important to understand…

When you think those thoughts, your body reacts as if they are facts.

Because your brain is very literal.

It does exactly what you tell it.

So when you say, “I’m a failure,” your brain doesn’t filter that.

It hears:
“We are not going to survive.”

And suddenly, your body responds like you’re in a life-or-death situation.

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That’s why it’s so important to recognize what you’re feeling.

Pause and ask yourself:

What am I feeling right now?

Sadness
Discouragement
Fear
Anxiety
Dread
Helplessness
Powerlessness

Then say it out loud or write it down:

“Right now I feel overwhelmed.”
“I feel anxious.”
“I feel scared.”

Because when we name our emotions, something powerful happens…

Anxiety can decrease by 35–50%.

Why?

Because when emotions stay inside, they build pressure.
They sit in our bodies and start to feel overwhelming—almost like they’re stuck or poisoning us.

But when we identify them and put words to them,
we begin to process them… and feel relief.

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Another important thing to recognize…

You may be “should-ing” all over yourself.

“I should have said less.”
“I should have said more.”
“I should have done better.”
“I should have gone a different direction.”

And let’s be honest…

That never makes you feel better.

It leads you straight into a spiral of discouragement and dread.

So part of stopping the anxiety cycle is learning to catch those thoughts and shut them down quickly.

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Scripture speaks directly to this.

In 2 Corinthians 7:8–10, it talks about the difference between:

• Worldly sorrow, which leads to death
• Godly sorrow, which leads to life

When we beat ourselves up with “should’ve, could’ve, would’ve,”
that is worldly sorrow.

It leads to discouragement, shame, and heaviness.

But godly sorrow looks different.

It sounds like:
“Next time I can do this differently.”
“I can grow from this.”
“I am not defined by this moment.”

That leads to life.

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Another key piece to understand:

The enemy uses partial truths.

For example:
“You’re a failure.”

Well… we all fail sometimes.

But that does not mean you are a failure.

The enemy takes a moment…
and tries to turn it into your identity.

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I see this even in my own life.

If I lose my patience and yell at my kids, the thought can come:
“You’re a bad mom.”

But that’s not truth.

Yes, I may need to take responsibility, repent, and repair…

But a bad moment does not make me a bad mom.

A pattern of neglect and harm would define that—not a moment of frustration.

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The Bible tells us in John 8:44 that the enemy is the father of lies,
and in John 10:10 that he comes to steal, kill, and destroy.

And one of the main ways he does that…
is through distorted thoughts and partial truths.

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So when you find yourself in an anxiety spiral, remember:

• Recognize what you’re thinking
• Recognize what you’re feeling
• Speak your emotions out loud
• Challenge the lies
• Identify the partial truths
• Speak truth back in
• And most importantly… be kind to yourself

Because when you’re stuck in your head like this…

it becomes very difficult to think clearly or reason well.

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Reflection

Take a moment and sit with this:

What thoughts have been looping in your mind lately?

What are you feeling underneath those thoughts?

Are you speaking to yourself with truth…
or are you “should-ing” and tearing yourself down?

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Scripture reminds us:

In Philippians 4:8
we are called to think about whatever is true, noble, right, pure, lovely, and admirable.

In Philippians 4:6–7
we are reminded not to be anxious, but to bring everything to God—and His peace will guard our hearts and minds.

In 2 Timothy 1:7
we are told that God has not given us a spirit of fear, but of power, love, and a sound mind.

And in 1 Peter 5:8
we are reminded to stay alert—because the enemy is actively looking for ways to devour.

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So today, gently ask yourself:

What would it look like to think differently?

What truth do I need to speak over myself right now?

And how can I be just a little more compassionate with myself in this moment?

Look for part two of recognizing the anxiety spiral and taking captive.

Blessings, Crystal Ridlon, LPC

“You, my brothers and sisters, were called to be free…”

Freedom is one of the most misunderstood gifts we’ve been given.

It’s easy to think freedom means doing whatever we want… following every feeling, every impulse, every desire.
But Scripture gently redirects us.

Freedom is not found in indulging the flesh.
Freedom is found in loving well.

“Serve one another humbly in love… Love your neighbor as yourself.”

That’s the kind of freedom that brings life.
Not self-focused. Not reactive. Not driven by emotion.
But grounded. Anchored. Spirit-led.

Because the truth is… there is a battle happening within us.

The flesh pulls one way:
toward jealousy, frustration, comparison, selfish ambition, division.

The Spirit pulls another:
toward love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, and self-control.

And we feel that tension, don’t we?

The moment when we want to snap back.
The moment when comparison creeps in.
The moment when we feel justified in our frustration.

That’s the crossroads.

“Walk by the Spirit, and you will not gratify the desires of the flesh.”

Walking by the Spirit is not about perfection.
It’s about direction.

It’s choosing, moment by moment:
– to pause instead of react
– to extend grace instead of control
– to pursue peace instead of proving a point

Because when we belong to Christ, something has shifted.
We are no longer controlled by those old patterns.

“Since we live by the Spirit, let us keep in step with the Spirit.”

Not rushing ahead.
Not lagging behind.
But walking with Him.

And when we do…
our lives begin to reflect something different.

Not chaos.
Not division.
But fruit.

Real, lasting, life-giving fruit.

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Reflection:
Where do you feel the pull between flesh and Spirit right now?
What would it look like to pause and invite the Holy Spirit into that moment today?

“Lord, help me not just to be free… but to walk in Your Spirit.”

“Life by the Spirit”

Galatians 5:13-26
“You, my brothers and sisters, were called to be free. But do not use your freedom to indulge the flesh rather, serve one anotherhumbly in love. For the entire law is fulfilled in keeping this one command: “Love your neighbor as yourself.” If you bite and devour each other, watch out or you will be destroyed by each other.
So I say, walk by the Spirit, and you will not gratify the desires of the flesh. For the flesh desires what is contrary to the Spirit, and the Spirit what is contrary to the flesh. They are in conflict with each other, so that you are not to do whatever you want. But if you are led by the Spirit, you are not under the law.
The acts of the flesh are obvious: sexual immorality, impurity and debauchery; idolatry and witchcraft; hatred, discord, jealousy, fits of rage, selfish ambition, dissensions, factions and envy; drunkenness, orgies, and the like. I warn you, as I did before, that those who live like this will not inherit the kingdom of God.
But the fruit of the Spirit is love, joy, peace,forbearance, kindness, goodness, faithfulness, gentleness and self-control. Against such things there is no law. Those who belong to Christ Jesus have crucified the flesh with its passions and desires. Since we live by the Spirit, let us keep in step with the Spirit. Let us not become conceited, provoking and envying each other.”

This has been on my heart lately.
We say things like, “I prayed about it, and God told me no.”
Or, “God led me in a different direction.”

But sometimes… if we’re honest… it wasn’t God.
It was us.

Recently, I reached out to a therapist about working with one of my children. She later responded that after praying about it, she felt led not to take them on and instead wanted to work with a different type of client and age group. This was extremely hurtful and the message to many who struggle to understand how the real voice of God works is, “God didn’t want you to work with me or my loved one.”

To be clear, the clinical decision didn’t bother me. Therapists should absolutely work within their scope and with the populations they feel equipped to serve.

But what didn’t sit right with me was this:

God was used as the reason.
And this happens all the time.
We attach God’s name to our preferences.
We place Him behind our boundaries.
We use spiritual language to soften discomfort, avoid conflict, or remove responsibility.

And sometimes, if we go even deeper…

People say, “God told me…” when what they really mean is, “This is what I want.”

When we want to follow our flesh, justify a decision, or avoid accountability, it can be easy to put God’s name on it. But when our choices consistently don’t reflect the fruit of the Spirit, we have to pause and ask… is this really God?

Because once someone says, “God told me,” it often shuts everything down.
It ends the conversation.
It removes room for wisdom, counsel, and discernment.
And that’s dangerous.
I’ve seen this misused in deeply harmful ways.

I’ve heard of abused women being told, “God told you to go back to your husband and suffer for Christ.”
I’ve seen people pressured into church roles because “God told you to do this.”
I’ve had clients come in convinced that God told them to make major life decisions that were not aligned with His character.
And I’ve also sat with clients who believed God made it “abundantly clear” that they were supposed to leave their spouse… outside of the reasons Scripture gives.
That matters.

Because God’s voice will never contradict His character.
Yes, God hates divorce, and Scripture gives specific, weighty circumstances where separation may occur. But we have to be very careful not to put God’s name on decisions that are driven by pain, desire, or confusion rather than truth.

At the same time, let me say this clearly:

God does not call people to remain in abuse.

Ever.

Telling someone to stay in harm’s way and attaching God’s name to it is not only spiritually harmful, it is dangerous.

This is why discernment matters.

God is not a cover for our choices.

He is not responsible for every “no” we give.

And He is not the author of confusion when people are left trying to untangle what He actually said.

There is nothing wrong with saying:
“I’m not the best fit.”
“I don’t feel equipped.”
“This isn’t within my scope.”
“This is the decision I’m making.”

That is honest.
That is ethical.
That is enough.

We don’t need to spiritualize everything to make it valid.
As believers, we carry the weight of representing God’s character.

And when we casually attach His name to decisions that are really our own, we risk distorting how others see Him.
Especially those who are already hurting.
Especially those who are already struggling to trust.
God’s voice is sacred.
Let’s not use it to avoid owning our own.

—Reflection—

Have you ever felt confused or hurt because someone said, “God told me…”?
Have you ever felt the pressure to say it yourself to make a decision feel more certain or more accepted?
What would it look like to slow down, seek wise counsel, and take ownership of your decisions—while still humbly inviting God into them?

—-Discernment & Testing What Is Truly from God—

1 John 4:1
“Beloved, do not believe every spirit, but test the spirits to see whether they are from God…”

• Not every “God told me” is actually from God.

Proverbs 14:12
“There is a way that seems right to a man, but its end is the way to death.”

• Our feelings and desires can feel right… and still be wrong.

God’s Character & Consistency
1 Corinthians 14:33
“For God is not a God of confusion but of peace…”

*If what’s being said in His name creates confusion, pressure, or harm… pause.

Galatians 5:22-23
“But the fruit of the Spirit is love, joy, peace, patience, kindness, goodness, faithfulness, gentleness, self-control…”

*If the “direction” doesn’t reflect this fruit, it’s worth questioning the source.

Accountability & Ownership
Matthew 12:36
“I tell you, on the day of judgment people will give account for every careless word they speak.”

• That includes saying, “God told me…” when He didn’t.

Blessings, Crystal Ridlon, LPC

“Cultivating Bread; Cultivating Hearts”

Making Sourdough bread has become a trend. I hear friends talking about it all the time and everywhere I look contains endless information about making and prepping the most delicious bread.

As I’ve spent hours learning about and preparing sourdough bread… I began to ask myself a question, “Do I spend the same amount of intentional focus, learning time, and quality time with my family as I do sourdough bread?”

If I gave my family the same time, attention, and intentional care that I give my sourdough bread… our home would feel even more like a place of deep connection and blessing.

Think about it.

Sourdough isn’t quick or convenient. It requires patience. You don’t just throw ingredients together and hope for the best. It has to be planned and consistently looked after.

You have to feed the starter… consistently.
You check on the starter and the dough repeatedly.
You stretch and fold… every 30 minutes.
You watch closely as it rises… adjusting as needed.
You shape it carefully…
You let it rest again…
You bake it…
And even then, you wait before enjoying the final result.

It’s a process of ongoing attention and care.

And somehow… we willingly give that kind of time to bread.

But do we give the same intentional time to our relationships?
We often we rush the people in our lives.
We unintentionally neglect them in our busy culture.
We assume they’ll be fine without intentional care.

Yet God designed relationships to be cultivated.

“Let us not love with words or speech but with actions and in truth.” — 1 John 3:18

Love is not passive. It’s active. It’s attentive. It’s consistent. Quality relationships require the same cultivation process as sourdough. Focus, intentionality, attention, care, studying, and scheduling your life around their needs.

Just like that sourdough starter needs regular feeding…
Our relationships need regular investment intentional focus.

Relationships require…

Time.
Presence.
Listening.
Encouragement.
Grace.

“Above all, love each other deeply, because love covers over a multitude of sins.” — 1 Peter 4:8

What if we checked in on our people the way we check on our sourdough?
What if we nurtured hearts the way we nurture a starter?
What if we slowed down enough to notice what’s rising… and what’s struggling?

Strong families don’t happen by accident.
They are built—moment by moment, choice by choice, day by day.

And just like sourdough… the most beautiful results come from consistent, intentional care over time.

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Reflection:

• Where have I been giving my best attention lately?
• Are my relationships receiving the same intentional care as the things I prioritize?
• What is one small way I can “check in and nourish” someone I love today?

Let’s be people who cultivate what truly matters. 🤍

This weekend at a women’s retreat, I experienced something I will never forget.

A woman prayed over me, and in the middle of her prayer she said:

“Lord, when You and Crystal were attacked in that devastating attack in Australia…”

The moment she said it, tears flooded my eyes.

I had never thought about it that way before.

I had always carried the pain as something that happened to me.
Something I endured.
Something I survived.

But in that moment, something shifted deep within my heart.

God was there.
Not distant. Not absent. Not unaware.

He was there.

And when I was attacked… He was attacked too.

Because I am His child.

That realization brought a level of healing I didn’t even know I needed.

I was not alone in that moment.
I was not unseen.
I was not forgotten.

God felt it.
God saw it.
God grieved it.

After the prayer, through tears, I told her how much it meant to me.

She looked at me and said,
“Did I say that? I didn’t even know… wow. That was God.”

And I believe that with everything in me.

Because God knows exactly what His children need.
Even the words our hearts have never been able to form.

It was vulnerable to be prayed over like that.
To let someone step into such a tender place.

But it was also holy. It was healing.

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Friends, When God’s Children Are Hurt, He Feels It. Our pain is His pain. The way a loving parents agonizes over their child’s suffering, longing to take it upon themselves to protect their child. This is the good God we have. I need to remember this truth everytime I face a difficult trial.

God’s Word Speaks

In Acts 9:4, Jesus says, “Saul, Saul, why do you persecute Me?”

He didn’t say “my people.” He said Me. When His children were attacked, He took it personally.

Isaiah 63:9 says, “In all their distress He too was distressed…”
God does not stand at a distance from our pain. He enters into it.

Psalm 34:18 reminds us, “The Lord is close to the brokenhearted…”
Not just aware of it. Close to it.

Zechariah 2:8 says, “Whoever touches you touches the apple of His eye.”
You are deeply personal to Him. What touches you, touches Him.

Psalm 56:8 says He collects every tear.
Not one moment of your pain has been ignored.

Matthew 25:40 says, “Whatever you did for one of the least of these… you did for Me.”
Jesus so closely identifies with His people that what is done to them is done to Him.

Hebrews 4:15 reminds us that we have a High Priest who empathizes with our weaknesses.
He understands. He feels. He knows.

*** Reflection ***

• What would it mean for your healing if you truly believed God was present in your pain… not just watching, but feeling it with you?
• Where have you felt alone that God may be gently reminding you… you never were?
• Can you allow yourself to receive the truth that your pain mattered to Him then, and it still matters now?

*** Friends, if you have walked through something painful, please hear this:

God did not look away.
He did not abandon you.
And your pain did not go unnoticed in heaven.

He was there.
He felt it.
And He is still bringing healing.

Blessings, Crystal Ridlon, LPC

“Don’t Let a Hard Day Steal a Beautiful One”

I found myself sitting outside today after a long day of work.
The wind was gently blowing, just enough of a chill to feel refreshing… and for a moment, everything slowed.

It had been one of those days.
You know the kind.

The kind where nothing seems to go your way.
Where every stop feels a little off.
People feel a little more frustrating than usual.
Traffic feels heavier.
Noise feels louder.
And even the small things that were supposed to be a break… somehow aren’t.

I went to get my nails done, hoping for a little quiet time—only for it to be less than relaxing, with someone next to me complaining the entire time.
Then I went to grab a coffee… another place that just didn’t feel peaceful.
All I really wanted was a few minutes of quiet while waiting for my car to get brake pads replaced.

And yet—here I was.
Sitting outside.
Feeling the breeze.

As I sat there, I had this quiet realization:
these small frustrations throughout the day… they try to steal something.

Not just our mood.
But our awareness of the beauty and presence of God in the middle of ordinary life.

Because even in a frustrating day…
there was the gentle wind.
The blooming trees.
The kind man at the pizza place who gave me a free drink when I offered to buy one—just so I could sit outside and rest for a moment.

It reminded me how easy it is to get caught up in the stress of the hour, the day, the week…
and completely miss what is actually good.

And the truth is—
it’s the simple things that matter most.

As I’ve gotten older, raising three adult children and one still at home, I’ve realized something I didn’t fully understand before…

It’s not the big vacations or the expensive gifts I miss the most.

It’s the small moments.

Sitting in the living room while the kids played.
Watching them interact.
Pizza nights on Fridays.
Sharing a drink together.
The laughter.
Even the hard family meetings where we worked through big feelings.

And the conversations…
the ones I had with my mom and my grandmother—
the ones I didn’t realize I would one day long for.

Those were the moments.
The ones I took for granted.

Today reminded me:
life is not made up of the big highlights alone…
it’s built in the quiet, ordinary, sacred moments we almost overlook.

And sometimes, all it takes is a gentle breeze to remind us—
God is still here.
Right in the middle of it all.

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Reflection

• What were the simple joys in your day today that you may have overlooked?
• Where did frustration try to steal your peace—and what good was still present?
• What might shift if you slowed down long enough to notice?

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Scripture

“Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable—if anything is excellent or praiseworthy—think about such things.”
— Philippians 4:8

“The heavens declare the glory of God; the skies proclaim the work of His hands.”
— Psalm 19:1

Blessings, Crystal Ridlon, LPC

I’ve been on a long journey of healing after being deeply hurt within the church, by pastors, and experiencing great trauma and loss within the walls of God’s house. As a result, my heart has carried significant and ongoing trust issues. This journey of healing has been ongoing and deeply rooted, as it harmed the core of who I am—my faith.

The very place that was supposed to feel safe became a place of trauma, confusion, pain, and broken trust.

Praise the Lord, I have made great strides in the healing process, but the pain has been deeply rooted.

I’ve come a long way in my healing… but if I’m honest, I still struggle with trusting churches, and especially pastors. Trusting pastors has been the hardest part—partly because some pastors have not been authentic and God-fearing, and partly because of the spiritual trauma endured.

When trust is broken in spiritual spaces, it doesn’t just stay within the walls of the church that caused the harm. It spreads to other churches and, in fact, touches every aspect of your life.

The hope that anchors me along this journey is that God was present during the trial and knows everything that happened and what caused the pain.

My greatest comfort: God, my Heavenly Father, was present. He never has, nor will He ever, forsake me.

This has been largely a private trial, dealt with in the quiet recesses of our souls, within our home, and with the most trusted people in our lives.

God has been reminding me recently that He is the beginning and the end, and He is everything in between. My heart rests in this comforting and profound truth.

He was there in the beginning when my heart found healing as a young girl in Christ’s unconditional love. He was there when my heart found its first truly trustworthy place—in His love and the hope of Jesus.

He was there in the middle of the church trauma.

And He is still here now.

“He is our ever-present help in times of trouble.”

Recently, in the midst of processing the trauma, the Lord gently put it on my heart:

“Go back to the beginning.”

Back to when I first found Jesus at age 15…
When my faith was simple, real, and full of trust.
My heart, mind, and soul were like a sponge, longing for hope and any nuggets of trust and wisdom.

Before the confusion.
Before the hurt.
Before the trauma.
Back to where my faith began.
Back to when I found the hope of Jesus.

He put it on my heart to go back to the place where I met Jesus and experienced the unconditional love of God—to go back to the people and places where my faith first felt safe. Although I have moved away, I have remained connected primarily through Facebook.

I asked myself, “Who is a pastor you trusted? Who showed up and genuinely felt safe and authentic?”

Thankfully, I have had many good pastors throughout my life, but one pastor and his wife came to mind.

I decided to…

Go back.

Back to a pastor and his wife who had once poured into my life with unconditional, supportive, and empathetic love. Back to a pastor I could trust.

Thankfully, the pastor came as a pair with the most loving wife. It was the full package.

I am so grateful for Ray and Kay Robinson. The impact they had on my life is forever etched in my spirit. We need more Ray and Kay’s in this world. Ray N Kay Robinson

I reached out and called this amazing, God-fearing couple who have lived their lives to serve and honor the Lord—selfless and kind-hearted people who took interest in encouraging a young girl filled with childhood trauma and confusion that I did not understand at such a young age.

I reached out to a beloved mentor and his wife—people who walked alongside me when I was a new believer. They were eager and excited to talk with me and speak into my life and heart, just as they did in my younger days. I am so grateful for them.

These two met me in a season when I was hurting deeply, overcoming abuse, and trying to make sense of life. I have no clear memory of what we talked about, with the exception of a few conversations, but I remember the way they made me feel:
“Loved, seen, supported, and accepted.”

I remember the way they would stop by and take me to dinner. It was always their favorite fish café—which I didn’t like—but I loved spending time with them. I’m sure I ordered French fries and a Coke.

What a simple gesture that spoke such love to my heart, which was desperately needing love and guidance.

They didn’t just offer advice… they offered presence.

In fact, I don’t recall them giving a lot of advice. I’m sure they did, but they simply loved me unconditionally.

They pointed me to Jesus.
They showed me love, encouragement, and empathy in a world that often felt void of it.
(Tears fill my eyes as I write this post. What a difference they made in my life.)

Making that call was more than just reconnecting. In many ways, it was healing.

At first, I was a little nervous. Honestly, I was worried that my memory may have been misleading. I do not have many memories from that difficult time in my life.

But the memory of my soul remembered them perfectly.
They were exactly who I remembered—loving, kind, supportive, encouraging, and they told me how proud they are of me. They told me I am like a daughter to them.

Wow.
(Tears fall again, in the middle of the coffee shop where I am writing this.)

Thank you, Ray and Kay.

It was redeeming. It was healing.

This was a step in my healing process that was clearly God-directed. It was amazing to go back to my youth—to people who were supportive early in my faith journey and who showed me God’s love.

I guess God really does know what He is doing.
“Go back to the beginning.”

I felt the same positive feelings of acceptance and love in that hour-long conversation as I did in high school.

I went back to a time when my heart first learned what it meant to trust God and His people—the authentic and loving people of God.

After experiencing deep hurt from a church and pastors, this moment reminded me of something I never want to forget:

There are still good, God-fearing men and women.
There are still vessels of Christ who love well, lead well, and reflect Him with integrity.
There are amazing pastors and pastors’ wives who love genuinely with God’s love.
This brings me such hope as I continue walking this path of healing.
And even more than that…
God gently reminded me that He has never changed.

He is omniscient.
He is unconditionally loving.
He knows every need of His beloved daughter’s heart.
He was present in my pain then.
He was steady in the chaos then.
He was the most comforting voice in the middle of it all then.

And He is still that same faithful, steady, present Father now.
Fun fact: My husband and I were high school sweethearts during that season, and he walked with me through some of the early traumas of my life. I remember thinking, “This guy loves me unconditionally, even though I am so messed up.” This was a miracle to me, as I felt unworthy due to the core beliefs deep in my spirit.

It feels like forever ago, because my spirit rarely feels unworthy on this side of healing.

In fact, my childhood and adolescent years were some of the hardest days of my life… but also the days when my heart began to know what trust is—trusting God and trusting His people.

It was the beginning of one of God’s most amazing, miraculous plans.

Through this aspect of healing along this journey, I have learned an important lesson:

Sometimes healing doesn’t come from pushing forward.
Sometimes it comes from going back to a time when you felt safe.

“Back to the beginning.”

Back to when you first encountered Jesus.
Back to where your heart felt safe.
Back to the truth that He has always been there.

— Reflection —-

Pause for a moment and gently reflect:

1. Where did your faith first feel real and alive?
2. When did you first encounter Jesus in a way that felt personal and true?
3. Have there been places or people that broke your trust along the way?
4. How has that shaped the way you see God… or His people?
5. Can you remember a time when your heart felt safe in your faith?
6. What did that look like? Who was there?
7. What would it look like for you to go back—not to the pain—but to the beginning of your faith?

Friends, if you do not know the Lord personally, this is the most healing and profound decision of your life. He is truly your safest place and your safest person on this Earth. He will never let you down.

Take a moment today to sit with God.
Not in the confusion.
Not in the hurt.
But in the simplicity of where your faith began.

Friends, Whatever trial you’re walking through. Whatever is breaking your heart. Whatever healing path you’re walking.

Remember:

He was there then.
He was there in the hurt.
And He is still here now.

He will be there throughout the entire trial. The beginning, middle, and end. He is there!

“Yet I hold this against you: You have forsaken the love you had at first. Consider how far you have fallen! Repent and do the things you did at first.” — Revelation 2:4–5
“Jesus Christ is the same yesterday and today and forever.” — Hebrews 13:8
“The Lord is close to the brokenhearted and saves those who are crushed in spirit.” — Psalm 34:18
“Trust in the Lord with all your heart and lean not on your own understanding.” — Proverbs 3:5-6

Blessings,
Crystal Ridlon, LPC

There is something healing about a beach day.

The warmth of the sun.
The rhythm of the waves.
The beauty of creation all around.

Time slows down in nature. Conversations come easier. Laughter feels lighter. Relationships deepen when we step away from the noise of life and simply be present together.

There is actually a practice called grounding (or earthing), where spending even 30 minutes a day with your bare feet touching the earth—sand, grass, or soil—can help regulate the nervous system, reduce stress, and bring the body back into balance.

God designed creation with healing rhythms built into it.

Days like this remind me how much our souls need the quiet gifts He placed in the world around us—sunshine on our faces, sand beneath our feet, and the simple joy of being with people we love.

Sometimes the best therapy is a little sunshine, salt air, bare feet in the sand, and time with the right people.

☀️🌊

Blessings, Crystal Ridlon, MA, LPC

As humans, we have a deep desire to know.

We want answers.
We want plans.
We want to understand what’s coming next so we can prepare ourselves for it.

When we don’t know, something inside of us often reacts. Anxiety creeps in. Our minds start racing. We try to predict outcomes, solve problems that haven’t happened yet, and control situations that are far beyond our reach.

But the truth is this:
Most of life is unknown.

Very little of the future is actually within our control. Even the things we think we have control over can change in a moment.

Sometimes our need to know is really just our desire to feel safe through control.

Yet peace was never meant to come from control.
Peace comes from trust.

The good news is this:
While we don’t know the future, God does.

He sees every turn in the road before we arrive there.
He knows the outcome of the things that keep us awake at night.
Nothing that surprises us has ever surprised Him.

When we truly embrace that truth, it allows us to loosen our grip on fear and rest in something far steadier than our own understanding.

We can learn to live with joy even in the unknown, because the One who holds the future is trustworthy.

The unknown doesn’t have to be a place of panic.
It can become a place of peace.

Because what we do not know…
God already does.

⸻

Inner Reflection

When uncertainty arises, pause and reflect:

• What situation am I trying to control right now?
• What fears are growing because I don’t know the outcome?
• What would it look like to release this to God today?

Scriptures to reflect on…

“Trust in the Lord with all your heart and lean not on your own understanding.”
— Proverbs 3:5

“You will keep in perfect peace those whose minds are steadfast, because they trust in You.”
— Isaiah 26:3

“For I know the plans I have for you,” declares the Lord, “plans to prosper you and not to harm you, plans to give you hope and a future.”
— Jeremiah 29:11

“And we know that in all things God works for the good of those who love Him.”
— Romans 8:28

Blessings, Crystal Ridlon, LPC

Box Breathing with God’s Presence; An Anxiety Exercise…
By Crystal Ridlon, LPC

—A Trauma-Informed, Christ-Centered Grounding Exercise—

Have you been struggling with anxiety, overwhelm, or panic attacks? This exercise will help you better manage all your mental health symptoms and overwhelming life trials. This is a common and well-known anxiety tool, box-breathing or square-breathing. As a Christian counselor, I have elaborated on the exercise to not only make it Christ-centered, but it is also much more effective. My clients report how much they appreciate and find this tool helpful.

This exercise helps regulate your nervous system while anchoring your heart in truth. Move slowly. There is no rush.

Imagine tracing the four sides of a box as you breathe.

Left Side – Inhale for 4
Breathe in God’s presence.
Slowly inhale through your nose for a count of four.
1… 2… 3… 4…
As you breathe in, imagine drawing in the nearness of God.
He is here.
He is steady.
He is not anxious.
You are not breathing alone.

Top – Hold for 4
Stretch and gently release tension.
Hold your breath for four seconds.
1… 2… 3… 4…
During the hold:
Gently stretch your neck side to side.
Roll your shoulders back.
Relax your arms and unclench your jaw.
Notice where tension lives in your body.
Without force, allow it to soften.

Right Side – Exhale for 4
Release stress through your mouth.
Slowly exhale through your mouth for four seconds.
1… 2… 3… 4…
Let your mouth become an exit valve.
Release:
Tightness in your chest
Pressure in your head
Knots in your stomach
Any stress you’ve been carrying
You are not stuffing it down.
You are letting it out.

Bottom – Rest
Do not rush. This is the sacred pause.
At the bottom of the breath, instead of immediately starting again, allow yourself to rest.
Gently breathe at a normal pace for 1–3 minutes.
This is your restful state.

As you rest, quietly speak truth over your anxiety. You may repeat:

“The Lord is my shepherd; I lack nothing.” (Psalm 23:1)
“When I am afraid, I put my trust in You.” (Psalm 56:3)
“Cast all your anxiety on Him because He cares for you.” (1 Peter 5:7)
“Peace I leave with you; My peace I give you.” (John 14:27)
Let Scripture settle into your body.

“Repeat if Needed”

After resting, you may begin another box cycle.
Or you may simply stay in the calm.
The goal is not perfection.
The goal is regulation, surrender, and trust.

Reflection

1. Take a moment to pause and reflect.
2. What is making you feel nervous or anxious right now?
3. What big trials or challenges are you currently facing?
4. How did this exercise affect your body or mind? Did you notice any changes in your breathing, tension, or thoughts?
5. Is there someone in your life who might benefit from knowing this exercise? Consider sharing it with them.

Blessings, Crystal Ridlon, LPC