Mental Health Moments – Series on Stress

Week 1: Regain Control in Stressful Times

Stress can sometimes feel like an unstoppable force, leaving us overwhelmed and powerless. But even in the most chaotic moments, there are steps we can take to regain control and bring calm back into our lives.

Psychological Insight: Stress is a physical response—your heart races, your breathing quickens, and adrenaline surges. One of the first steps in coping with stress is to address these physical reactions. Here are two simple but effective techniques to slow down the stress response and help you regain a sense of control.

• Deep breathing – Take a few slow, diaphragmatic breaths to calm your body.
• Muscle relaxation — Release the tension in your body by massaging your temples, unclenching your jaw, or stretching.

God’s Reassurance: In Psalm 46:10, God reminds us, “Be still, and know that I am God.” In moments of stress, we can find peace in the knowledge that God is in control. Even when life feels overwhelming, He invites us to be still and trust in His power to guide us through.

Practical Application: The next time you feel stress creeping in, pause and take a few deep, slow breaths. Focus on relaxing any tense muscles. As you breathe in, repeat to yourself, “Be still,” and as you breathe out say, “and know that I am God.” Trust that He is with you, helping you regain control in the midst of stress.

Week 2: What’s Causing Your Stress?

Understanding where your stress comes from is crucial to managing it effectively. Stressors can be tricky—they’re not always easy to pinpoint, especially when they’re internal.

Psychological Insight: Stressors can be categorized as external or internal. External stressors are things like work deadlines, a difficult relationship, or physical illness. These are the challenges outside of us. However, the majority of the stress we experience is actually internal—thoughts and worries that spiral out of control, like “I’m a failure” or “What if something goes wrong?” The thoughts we have about a stressful experience often cause more stress than the experience itself.

God’s Reassurance: Jesus invites us in Matthew 11:28, “Come to me, all you who are weary and burdened, and I will give you rest.” Whether your stress stems from external pressures or internal worries, know that you can bring them all to God. He understands your burdens and offers you rest and peace in return.

Practical Application: Take some time this week to identify your stressors. Consider making a “stress map.”  Under each category or “root cause” of stress, write the external stressors related to it on the left and internal stressors on the right.

Are your stressors mostly external, like work or family responsibilities? If so, are there things you can do to remove or mitigate these stressors? Are there responsibilities you can delegate? Or, for example, if your frantic morning routine is causing stress, are there tasks you can do the previous evening instead?

You’ll likely realize that many of your stressors are internal, like fears and doubts. Offer each one to God in prayer. Ask Him to help you manage your stress, both from the outside and within. And keep an eye out for next week’s Mental Health Moments where we’ll discuss strategies for tackling these internal stressors.

Week 3: Tackle Your Internal Stressors

In last week’s Mental Health Moments, we provided tips on how to better understand what is causing your stress. Today we’re focusing on strategies to get rid of those pesky internal stressors like negative self-talk, unrealistic expectations, and the desire for perfection. These can be challenging to manage, but with the right techniques, you can reduce their impact.

Psychological Insight: One effective method is cognitive restructuring or thought-changing—consciously replacing negative thoughts with more positive and encouraging ones. Or instead of focusing on what you are not doing, shift your focus to what you are doing. For example:

• Instead of thinking, “I’ll never get this right,” you might say, “I’m doing my best, and that’s enough.”  
• Instead of thinking, “I’m not a fun, craft-loving parent,” focus on “I regularly teach my children about Jesus and loving their Father.” 

This shift in perspective can help you appreciate the positive actions you’re taking, reducing the power of negative thoughts. 

Visual techniques can also help. Imagine writing your stressful thoughts on a chalkboard and then erasing them, or tying them to a balloon and releasing them to God. 

God’s Reassurance: Philippians 4:6-7 encourages us, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” When you feel overwhelmed by internal stressors, remember that God is always ready to hear your concerns and replace your anxiety with His peace.

Practical Application: Choose one internal stressor that has been weighing on you. Practice a visualization technique—imagine that stressor being erased, washed away, or released to God. Follow this by restructuring the thought into something positive. Offer it up in prayer, and trust in God’s ability to bring peace to your mind and heart.

Week 4: Preventing Stress

Over the previous three weeks, we shared techniques to help you manage your stress. But managing stress isn’t just about reacting when it occurs—it’s also about preventing it from taking hold in the first place. By building healthy habits, you can reduce the likelihood of stress overwhelming you.

Psychological Insight: Prevention is key to managing stress. Some tips to consider:

• Take care of your body by eating well, getting enough sleep, and exercising regularly.
• Make time for relaxation and fun. Get a massage, enjoy a hobby, or spend time with loved ones.
• Break overwhelming tasks down into smaller steps and set realistic goals.
• Laughter is a powerful stress reliever. Watch a favorite comedian or crack up about the silly things your kids say. Laughter not only lightens your mood but also triggers physical changes in your body that can reduce stress.
• Build a support group. Get together with friends on a regular basis, or join a small group Bible study. Sharing your experiences and receiving support from others can provide a sense of community.
• People-serve, don’t people-please. Focus your efforts on activities that you genuinely enjoy and are good at, rather than doing things because you feel obligated or want to impress others. You don’t have to use all your gifts all the time. Serve in ways that bring you joy and fulfillment.

God’s Reassurance: Isaiah 26:3 offers a promise of peace: “You will keep in perfect peace those whose minds are steadfast because they trust in you.” By focusing on God’s Word and maintaining a strong relationship with Him, you can build a foundation that prevents stress from taking over. His peace is the ultimate stress prevention tool.

Practical Application: This week, focus on one stress-prevention strategy from the above list. Choose something that will help build your resilience. As you do, spend time in prayer, asking God to fill you with His peace and guide you in your efforts.