What I Learned From a Robin About Calming Anxiety

We don’t always need a breakthrough to find peace. Sometimes, all it takes is a quiet moment outside.

In this reflection, I share a simple experience that reminded me of something deeper about anxiety, trust, and the reassuring wisdom found in the biblical passage of Matthew chapter 6.

Whether or not you consider yourself religious, I believe there's something universally comforting in the reminder that we don’t have to carry everything on our own.

A Run, a Robin, and a Reminder

I was out for a run yesterday when I saw a robin tugging a worm from the ground. Later, I passed a babbling brook and noticed another robin, calmly bathing in the water. It was such a simple scene—but it made me pause. I felt God in that moment.

Immediately, I thought of Matthew 6:25, where Jesus says, “Do not worry.” Then He paints this picture:

“Look at the birds of the air, for they neither sow nor reap nor gather into barns; yet your heavenly Father feeds them. Are you not of more value than they?”— Matthew 6:26, NKJV

Watching that robin pull a worm from the ground—exactly what it needed, at exactly the right time—I felt something shift in me. A deep reminder: Trust the One who feeds the birds. He will provide for you, too.

“Which of you by worrying can add one cubit to his stature?”— Matthew 6:27, NKJV

As a therapist, I talk with people every day about anxiety, stress, and the overwhelm that creeps in when life feels uncertain. It’s human to worry. We’re wired to scan for danger and try to plan ahead. But worry becomes harmful when it begins to consume us—dividing our minds, robbing us of peace.

The Psychology of Anxiety

From a psychological perspective, this captures a profound truth: worry may feel active, but it’s not productive. It drains our energy without solving anything. It weighs us down without moving us forward.

Worry doesn’t keep you safe—it just makes you anxious.

It often acts as a coping mechanism when life feels out of control. You believe you're protecting yourself by doing something.

But that something isn’t true doing—it’s anxious overthinking. It’s not protection; it’s worry. And it’s not helping.

Most of all, worry steals the joy available in the present moment.

And Jesus knew we’d struggle with exactly this.

The Greek verb translated as “worry” in Matthew 6:25 is merimnaō (Strong’s G3309), meaning “to be anxious” or “to be troubled with cares.” Its root meaning implies being pulled apart—divided in thought or focus.

The word also conveys the idea of mental distraction—a preoccupation with things that stir up anxiety, stress, and internal pressure.

When Worry Pulls You Apart

Jesus didn’t say “don’t care,” “don’t plan,” or “don’t work.” He said don’t be divided—don’t let your mind and heart be pulled apart by fear of tomorrow.

He goes on to remind us why we don’t have to live that way:

“For your heavenly Father knows that you need all these things.”— Matthew 6:32, NKJV

You are not forgotten. You are not alone in your needs. God knows.

“But seek first the kingdom of God and His righteousness, and all these things shall be added to you.”— Matthew 6:33, NKJV

This is an invitation to prioritize seeking the things of God—His peace, His presence, His way of living—and to trust that the practical needs of life will be cared for in their proper time.

And here’s how Jesus closes this passage:

“Therefore do not worry about tomorrow, for tomorrow will worry about its own things. Sufficient for the day is its own trouble.”— Matthew 6:34, NKJV

There’s wisdom here: today is enough.

You don’t have to carry what hasn’t happened yet. Grace shows up in real-time.

Calming Anxiety, One Worry-Thought at a Time

You might be wondering—how do I calm the anxiety behind all this worry once and for all?

The truth is, you don’t. There’s no magic formula.

There’s no one big moment when, poof, the worry’s gone. It’s an ongoing, cyclical journey made up of millions of smaller moments that add up to a more peaceful way of living.

Watch for the little things, the quiet signs, the still small voice.

Often, it’s the small, seemingly insignificant moments that carry the most meaning—the ones that gently nudge us back toward trust.

Take it one worry-thought at a time.

Notice it. Name it. Release it.

And when the next one comes—and it will—repeat the process.

Again. And again. And again.

If you think peace of mind or overcoming anxiety is supposed to be fast, dramatic, or look a certain way—and you haven't experienced that—you might wonder if everyone else knows some big secret you’re missing.

Let me assure you: you’re not missing anything.

You’re already on the path. You’re already doing the work.

Maybe—like the robin—what you need will be there when you need it.

No sooner, no later.

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Need help dealing with anxious overthinking and worry, or with any of these concepts above? Get in touch to request a therapy appointment.