I’m A Christian Faith Based Therapist. This Is How I Manage Stress

Lets Talk Stress Management

Managing stress as a faith based therapist is something I wish I learned sooner. It wasn’t until I burnt myself out that I realized God was calling me to slow down and practice true rest. Despite misconceptions, stress isn’t actually a bad thing. It is a part of our nervous system, programmed to help us to adapt to life’s challenges. However, stress without proper support does take a significant toll on our body. Which makes sense on why God was so adamant about rest himself. So, let’s look at how we can better manage stress as Christians!

Noticing The Signs Of High Stress Levels

Your body will communicate with you. You start to notice increased frustration, tightness in your chest, racing thoughts, feeling overwhelmed, fatigue, poor sleep, etc. Typically when we are very stressed we feel as if we don’t have time to slow down. That is often the first sign I notice I have too much stress on my plate. After noticing how high your stress levels are it is always a good idea to write down and organize what all is overwhelming you. I always like to suggest writing a prayer to God to not only include Him in the current difficulties, but also because it actually helps organize your thoughts. 

Harvard has done many studies connecting the significant benefits of writing and decreased stress and anxiety levels. When writing, it activates the left hemisphere (language, logic) while still drawing on the right hemisphere (emotion, intuition, imagery). Writing helps your brain organize and categorize all the thoughts running ramped throughout your brain. 

How To Manage Your Stress

I could probably write a book on how to manage stress levels but I will keep it short and sweet so you can hit the ground running. You need to have a good foundation. Stress will always be here, that is exactly why God prioritized rest Himself. In order to get through these storms we must walk (and rest) the way our Heavenly Father does. 

Sleep 

Your body needs to rest. Good rest. If you are noticing difficulty sleeping it often shows your stress levels have been too high for too long. Start prioritizing your sleep. When the sun starts to go down, it starts to slow down. Dim the lights, turn off your phone, put work away. It will be there tomorrow. Your brain will say “I need to do it now!” but your body is saying “Slow down”. Cook a nice dinner, watch a new episode of your favorite show, read some scripture, take a warm shower, and prepare for sleep. It won’t be easy sometimes, maybe even a lot of the time. But eventually you will start to notice the beautiful transformation that happens in your life when you start to prioritize the rest God is so adamant that you receive. 

Matthew 11:28–29 (NIV)

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls.”

Genesis 2:2–3 (NIV)

“By the seventh day God had finished the work he had been doing; so on the seventh day he rested from all his work. Then God blessed the seventh day and made it holy, because on it he rested from all the work of creating that he had done.”

Mark 6:31 (NIV)

“Then, because so many people were coming and going that they did not even have a chance to eat, he said to them, ‘Come with me by yourselves to a quiet place and get some rest.’”

Breath Work

One of the best ways to get through stress at the moment is breath work. It is the quickest way to reset your nervous system and move from the sympathetic nervous system (fight or flight) to the parasympathetic nervous system (rest and digest). The audible sigh is a breath work tool that you actually already do. Have you ever noticed how, after a good cry, your body naturally takes a deep, shaky breath at the end? That is the audible sigh! Since your body already utilizes this tool naturally, it is easy to see benefits quickly. Implementing this tool is a great way to help your body work in a way that it is already used too. Here is how to do it! 

A sigh is two breaths in, followed by a longer exhale. This pattern helps:

• Reinflate tiny air sacs (alveoli) in the lungs that can collapse during stress or shallow breathing.
• Restore normal breathing rhythm, especially after tension or anxiety causes short, rapid breaths.
• Signal safety to the brain by activating the parasympathetic nervous system (the “rest and digest” system). 

Community 

We thrive as when we are a part of a community. We cannot expect ourselves to do things on our own. Listen to me very carefully…. We are not designed to operate alone in this world. You need the support just as much as I do. Let’s look at God’s design. When we seek connection within a community of others our body releases oxytocin, suppresses the amygdala and promotes safety signals in the brain. Being a part of a community changes your neurochemistry. So start building your community today! Join your local church, a bible study, work out group, hobby, etc. 

Genesis 2:18 (NIV) 

 “The Lord God said, ‘It is not good for the man to be alone. I will make a helper suitable for him.’”

Ecclesiastes 4:9–10 (NIV) 

“Two are better than one, because they have a good return for their labor: If either of them falls down, one can help the other up.”

Hebrews 10:24–25 (NIV) 

 “And let us consider how we may spur one another on toward love and good deeds, not giving up meeting together… but encouraging one another.”

Suggested Reading

Oftentimes increased stress levels include increased levels of anxiety. One of my favorite books I have read about anxiety is “Rewire Your Anxious Brain: How to Use the Neuroscience of Fear to End Anxiety, Panic, and Worry”  by Catherine M. Pittman PhD , Elizabeth M. Karle MLIS. I cannot suggest this book enough. You can find the link here. 

Worksheets and Therapy Tools 

Check out our Bible Study Guide on Stress Management! Click Here!

Closing Thoughts

Stress is a normal biological function that is meant to help you and your body thrive. However, too much stress can take a toll. We can’t always get it right. In fact, as a therapist I struggle just the same as you. We are human and we deserve to take care of ourselves the way God designed. 

1 Corinthians 6:19–20 (NIV)

“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own; you were bought at a price. Therefore honor God with your bodies.”

Thank you for always tuning in. Please, if you haven’t already, subscribe to my newsletter and you will be notified of every new post. Click here! Don’t forget to leave a comment if you have any questions or suggestions. 

I hope you have the best and most blessed day ever! God Bless you!

Sierra Stratman MSW LMSW