11 Science Backed Tips That You Need to Use to Get Back Up as a Christian
This post is about how to get back up as a Christian.
Written by a previous trauma therapist, a Licensed Master Social Worker, and current Student working toward her PHD learning how to bridge the gap between theology and psychology.
Disclaimer: This post uses affiliate links. I may earn a small commission on purchases (at no extra cost to you).
Wondering how to get back up as a Christian? Whether you are struggling with anxiety, depression, health, or grief, learning how to get back up as a Christian doesn’t have to be overwhelming. Today, we will learn practical tips to help you learn how to get back up as a Christian. Let’s get started.
Devotional
Micah 7:8
“Though I have fallen, I will rise.”
Mental Health Insight – Whenever we are struggling with a depressive episode or struggling to get out of a “rut”, it is hard to build up the motivation to get back on track. Some believe that we have to find the motivation in order to act or overcome, but this is simply not the case. In fact, we must act first before the motivation starts to come back. But why? When we find ourselves in these ruts, the reward system in our brain is actually under active. Micro-wins (like standing up or washing one dish), help reactivate the reward system. By choosing simple small tasks to complete the brain starts to release dopamine helping create more motivation.
Faith Connection – Micah 7:8 is a declaration of faith. In this moment we see the author in agreement that they are struggling but not forever. In these moments where doing the bare minimum seems the hardest, we should be standing up and pushing ourselves the most. God is never disappointed when we fall, and He has designed our bodies to help us when we feel like we are in a dark valley. We only need to move forward.
11 Backed Tips to Help You Get Back Up as a Christian
1. The Short-Burst Strategy: Tell your brain you will only work on a heavy task for a tiny window of time, like three minutes. This drastically lowers the mental barrier to entry required by your prefrontal cortex. Once you are in motion, momentum usually takes over and overrides the initial lack of motivation.
2. Extreme Task Shrinking: Large goals can paralyze a tired brain by activating its threat-detection center. By scaling a task down to an absurdly simple first physical step—like just picking up your toothbrush—you bypass mental resistance and secure a fast, dopamine-triggering victory.
3. Acknowledging the Effort: When you finish a small step, mentally or verbally confirm that you completed it by saying “done.” Pausing to recognize the effort intentionally signals your brain’s reward center to release a pulse of dopamine, providing chemical fuel for your next move.
4. Clearing the Path: A low-motivation brain wants to conserve energy at all costs. You can outsmart this by preparing your environment ahead of time. Setting out your work materials the night before removes physical hurdles, meaning you need less cognitive effort to just get started.
5. Strategic Activity Pairing: Link a draining task with something your brain genuinely enjoys. Allowing yourself to listen to your favorite playlist only while doing the dishes borrows the positive anticipation from the fun activity to help you push through the chore.
6. Immediate Light Exposure: Getting natural daylight in your eyes shortly after waking up halts the production of sleep hormones and triggers an early release of healthy waking hormones. This natural chemical shift regulates your internal clock and elevates your baseline motivation for the day.
7. Low-Impact Movement: You do not have to complete an intense workout to change your mental state. Simply standing up, stretching, or pacing increases blood flow and triggers the release of brain-boosting proteins, which instantly improves your mental clarity and mood.
8. Establishing Cue-Based Rules: Remove the exhausting burden of using willpower by creating simple rules for yourself. Deciding that “when I finish my coffee, I will wipe the counter” shifts the behavior from the active decision-making part of your brain to the automatic habit center.
9. Sensory Reset: When you feel completely physically frozen in a rut, splashing cold water on your face stimulates the vagus nerve. This rapid temperature shift creates a sudden, natural surge of alertness and adrenaline, gently shocking your brain out of a sluggish state.
10. Rehearsing the Action: Rather than daydreaming about a perfectly clean house (which can feel impossible), simply imagine yourself doing the very first physical step, like picking up a single cup. Visualizing the literal movement primes your motor pathways, making the actual physical start much smoother.
11. The Anti-To-Do List: Instead of staring at a massive list of incomplete chores, write down everything you have successfully done today, no matter how basic (like drinking a glass of water). Seeing a physical record of your momentum gives your brain consistent evidence of success, which steadily rebuilds your drive.
Reflection Question: If I stop waiting to ‘feel’ motivated and just take one tiny step, what is the very first thing I can do to show my depression that it doesn’t have the final word?
Prayer: Dear God, I feel stuck and heavy, and I don’t have the strength to leap out of this rut. But I believe Your Word that says I will rise. Give me the grace to take just one small step today. Thank You for being with me in the low place and for holding my hand as I stand back up. Amen.
Christian Mental Health Book Recommendations
Many of you have been asking for further resources that could potentially benefit you on your mental health journey. Below I have attached a book you might find beneficial surrounding this topic.
Tiny Habits: The Small Changes That Change Everything – BJ Fogg, PhD Description: Stanford behavior scientist BJ Fogg explains that the key to rising after a fall isn’t willpower or massive motivation, but “behavioral design.” He details how starting with “tiny” behaviors—actions that take less than thirty seconds—allows you to bypass the brain’s resistance and lack of motivation. By celebrating these micro-wins, you trigger a dopamine release in your brain’s reward system, which creates a positive feedback loop and makes the next step easier. This book provides a practical roadmap for anyone in a “rut” to stop waiting for motivation and start building a path toward the “rising” promised in Micah 7:8.
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Closing Thoughts
I hope today’s blog post was not only educational but also helped you draw closer to God. If you or someone you know struggling to find peace and want guidance, please connect with a therapist today! Check out TherapyforChristians.com to get connected with a faith-based provider in your area!
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Disclaimer
Educational and Spiritual Support Only: I am not your therapist. The information provided on this blog—including book recommendations, worksheets, biblical insights, coping skills, or any other content on this blog—is for educational, informational, and spiritual encouragement purposes only. No Professional Relationship Interacting with this content, including leaving comments or sending direct messages, does not create a therapist-client relationship. This blog is not a substitute for professional medical advice, diagnosis, or treatment.
Seek Professional Help: Always seek the advice of your physician or a licensed mental health provider regarding any medical or psychological condition. Never disregard professional advice or delay seeking it because of something you have read here. If you are in a crisis, please contact your local emergency services or a crisis hotline you all have the best and most blessed day!