7 Steps to Reduce Emotional Stress
Stress in our lives is unavoidable. We do, however, have different options of how we can deal with stress. I find emotional stress to be most challenging because it affects the mind, the heart and our whole body. "Keep your heart with all diligence, for out of it spring the issues of life." Proverbs 4:23 Relationships, financial stress, and unpleasant work environments are the usual causes for emotional stress. Many times, we are tempted to use unhealthy coping behaviors to escape the pain, especially when the situations seem hopeless. As believers in Christ, one of our goals should be for emotional stability. Successful emotional health begins by seeking God to learn how to manage our emotions and not allow them to manage us. First step is to identify your sources of emotional stress by looking closely at your habits, attitudes, and excuses.
- Do you explain away stress as temporary (“I just have a million things going on right now.”) even though you can’t remember the last time you took time for yourself?
- Do you define stress as an integral part of your work or home life (“Things are always crazy around here.”) or as a part of your personality (“I have a lot of nervous energy, that’s all.”)
- Do you blame your stress on other people or outside events, or view it as entirely normal?
Until we accept responsibility for the role we play in creating or maintaining it, our stress level will remain outside of our control.
#1 EXPRESS YOUR FEELINGS INSTEAD OF BOTTLING THEM UP
How do you feel? If something or someone is bothering you, communicate your concerns in an open and respectful way. Pray and ask God to reveal areas in your life that need to be addressed. He will help us to use self-control when communicating concerns especially when heightened emotions are involved. "There is one who speaks like the piercing of a sword, but the tongue of the wise promotes health." Proverbs 12:18 If you don’t voice your feelings, resentment will build and the situation will likely remain the same. "A word fitly spoken is like apples of gold in settings of silver." Proverbs 25:11
#2 BE WILLING TO COMPROMISE
When you ask someone to change their behavior, be willing to do the same. "When a man's way are pleasing to the LORD, He makes even his enemies to be at peace with him." Proverbs 16:7 If you both are willing to bend at least a little, you will have a better chance at finding a happy middle ground. "Blessed are the peacemakers, for they shall be called the sons of God." Matthew 5:9
#3 BE MORE ASSERTIVE
Do not take a backseat in your own life. Deal with problems head on, doing your best to anticipate and prevent them. "A wise man fears and departs from evil, but a fool rages and is self-confident." Proverbs 14:16 If you have things you need to complete or focus on and someone wants your attention, say up front that you only have five minutes to talk.
#4 DON’T TRY TO CONTROL THE UNCONTROLLABLE
Many things in life are beyond our control – particularly the behavior of other people. Rather than stressing out over them, focus on the things you CAN control such as the way you choose to react to problems. Sometimes it is best to just let it go. Placing your focus on not being defined by your circumstance and being grateful for what the situation is teaching you will help you to remain calm and centered in stressful times. "In everything give thanks; for this is the will of God in Christ Jesus for you." 1 Thessalonians 5:18
#5 MANAGE YOUR TIME BETTER
Poor time management is a major source of stress. When you are stretched too thin and running behind it is difficult to stay calm, centered and focused. If you plan ahead and make sure you don’t overextend yourself you can alter the amount of stress you’re under. "Let all things be done decently and in order." 1 Corinthians 14:40
#6 LEARN TO FORGIVE
Accept the fact that we live in an imperfect world and that people make mistakes. Let go of anger and resentments. Free yourself from negative energy by forgiving and moving on."Therefore, as the elect of God, holy and beloved, put on tender mercies, kindness, humility, meekness, longsuffering; bearing with one another, and forgiving one another, if anyone has a complaint against another; even as Christ forgave you, so you also must do." Colossians 3:12-13
#7 BREATH AND FOCUS
Stop for a moment and notice how you are breathing. Most of us breathe in short, wispy breaths all day long and rarely take a deep breath. When we breathe this way, we deprive our bodies of energizing oxygen , and our body reacts by releasing stress hormones. Take a few minutes out of your day to breathe deeply in a quiet place can reduce stress instantly! Take your thoughts to God in prayer. Speak frankly with your Heavenly Father and ask Him to calm your heart and mind. "Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus." Philippians 4:6-7 Your state of mind when faced with a stressful situation plays a role in determining the physical impact of that stress. Getting overwhelmed and caught up in the stress of the moment stimulates the release of stress hormones. Take a breath; breathe deeply into your abdomen and chest all the way to your back ribs.
Keep these verse close to your heart is the best way of utilizing God’s remedies for emotional stress. God desires for us all to live full, loving and satisfying lives. We choose whether we will follow His directions or if we’ll do what seems right in our own eyes. Doing things my way usually ends in disaster so I am very thankful God has provided a better way.