Stress Management Tools

Project management at work, church and home:

A.  Ask questions and/or get information to clarify necessary items, [Study to show yourself approved... 2 Tim 2:15]

B. Organize priority of the various parts, [But seek ye first the kingdom of God, and his righteousness... Matt 6:33]

C.  Plan a schedule, and [... for he himself knew what he would do. John 6:6]

D.  Carry out or assign tasks [... that Jesus began both to do and teach... Acts 1:1; And it came to pass afterward, that he went throughout every city and village... Luke 8:1; After these things the Lord appointed other seventy... Lk 10:1]

1. Set manageable goals
2. Be efficient with time — avoid procrastination
3. Take brief rest/walks to refocus
4. Drink water to keep alert
5. Communicate courteously and effectively in positive and negative situations

Emergency stress stoppers — de-escalate situation:

Ephesians 4:26-27; Psalm 37:8

1. Slow count to 10
2. 3 to 5 deep long slow breaths
3. Walk away and refocus on long-term goal
4. Own up to mistakes, apologize, make amends and ask for forgiveness

Positive self-talk:

1. I will do my best!
2. I will do one item at a time.
3. I have done this or something fairly similar before.
4. I must allow learning time and probable errors.

Exercise:

1. 30 minutes 2 to 5 times per week
2. Walking break for lunch
3. Drink water
4. Hand deliver information

Home de-stressors:

1. Separate from work whether by phone/PM/pager/PDA, etc.
2. Organize priority, plan a schedule and/or assign tasks for household chores
3. Commit to things cautiously
4. Develop friendships and support systems (network of people)
5. Ask for help
6. Provide for good nutrition, sleep, exercise
7. Do some enjoyable activities
8. Do some quiet thinking
9. Improve personal attitudes toward positive, cheerful and constructive
10. Prayer, meditation on God's word, count your blessings, and give praise to God

Adverse, stressful, false thinking:

1. I must have approval at all times.
2. I must succeed at whatever I do.
3. The world and other people must be fair and just.
4. Things must be the way I want them.
5. My unhappiness is caused by things that are outside my control.
6. I must worry about things that could be dangerous, frightening or unpleasant.
7. I should become upset when other people have problems.
8. If I look after my own real needs I am being selfish.
9. It's all my fault, I am a failure.

Consequences of the above thinking:

Anxiety, worry, fear, stress, anger, guilt, despair, hopelessness, fatigue, illness, lashing out, blame others, become "a pain" to others, etc. Increased stress yields decreased productivity plus immune deficiency leading to illnesses and very increased chance of heart attacks.

[See series: Self-defeating beliefs and Bible Verses About Controlling Anger; Stress Management; Deal With Stress; 10 Bible Verses On Stress; Twenty Helpful Scriptures]

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Doctor-Tested Strategies For Coping With Stress

The results showed that doctors generally used two kinds of coping methods: those they could utilize at work, and those they used after work. The work-based coping strategies included things like working through stress, talking with co-workers, taking a time out, and using humor, while the after-work strategies were more focused on things like exercise, quiet time, spending time with family. It was also found that three types of coping--keeping stress to oneself, concentrating on what to do next, and going on as if nothing had happened--were used often, and with the detrimental effects of leaving the doctors feeling more exhausted and depleted.

Maintain A Sense of Humor:

If you are able to put a smile on your face, the laughter will come more easily, and the stress will melt more readily. With telling or playing a joke you'll find that the laughter is often contagious, others may share jokes right back, and you're suddenly having more fun in your life.

When you're in the middle of a difficult situation, it can seem overwhelming. If you try to see your situation as an observer would, it's often easier to recognize what's funny. If your situation seems extremely frustrating, recognize the potential humor in just how ridiculously frustrating and annoying it is.

Exercise and Stress Hormones:

Exercise can decrease 'stress hormones' like cortisol, and increase endorphins, your body's 'feel-good' chemicals, giving your mood a natural boost. Physical activity itself can take your mind off of your problems and either redirect it on the activity at hand or get you into a better mood.

Social Support:

The benefits of social support are well-documented and manifold. Because exercise and physical activity can often involve others, you can enjoy a double dose of stress-relief with the combined benefits of exercise and fun with friends.

A good place to start is have friends over more often. While the activities that occupy our time are important, having fun is equally important. While busy lifestyles can sap us of our spontaneity, having friends over and setting aside some time just to play can offer a regular outlet for having fun.

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Helpful scriptures:

"Peace I leave with you; my peace I give to you. Not as the world gives do I give to you. Let not your hearts be troubled, neither let them be afraid." John 14:27 (ESV)¹

"Even youths shall faint and be weary, and young men shall fall exhausted; but they who wait for the LORD shall renew their strength; they shall mount up with wings like eagles; they shall run and not be weary; they shall walk and not faint." Isaiah 40:30-31 (ESV)

"But for you who fear my name, the sun of righteousness shall rise with healing in its wings. You shall go out leaping like calves from the stall." Malachi 4:2 (ESV)

"For to set the mind on the flesh is death, but to set the mind on the Spirit is life and peace." Romans 8:6 (ESV)

"The God of peace will soon crush Satan under your feet. The grace of our Lord Jesus Christ be with you." Romans 16:20 (ESV)

"Do not be anxious about anything, 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 your minds in Christ Jesus." Philippians 4:6-7 (ESV)

"Humble yourselves, therefore, under the mighty hand of God so that at the proper time he may exalt you, casting all your anxieties on him, because he cares for you." 1 Peter 5:6-7 (ESV)

"Commit your way to the LORD; trust in him, and he will act." Psalms 37:5 (ESV)

"Cast your burden on the LORD, and he will sustain you; he will never permit the righteous to be moved." Psalms 55:22 (ESV)

"Bless the LORD, O my soul, and all that is within me, bless his holy name! Bless the LORD, O my soul, and forget not all his benefits, who forgives all your iniquity, who heals all your diseases, who redeems your life from the pit, who crowns you with steadfast love and mercy, who satisfies you with good so that your youth is renewed like the eagle's." Psalms 103:1-5 (ESV)

"Commit your work to the LORD, and your plans will be established." Proverbs 16:3 (ESV)

"Blessed is the man who trusts in the LORD, whose trust is the LORD. He is like a tree planted by water, that sends out its roots by the stream, and does not fear when heat comes, for its leaves remain green, and is not anxious in the year of drought, for it does not cease to bear fruit." Jeremiah 17:7-8 (ESV)

"Do not be conformed to this world, but be transformed by the renewal of your mind, that by testing you may discern what is the will of God, what is good and acceptable and perfect." Romans 12:2 (ESV)

"Count it all joy, my brothers, when you meet trials of various kinds, for you know that the testing of your faith produces steadfastness. And let steadfastness have its full effect, that you may be perfect and complete, lacking in nothing." James 1:2-4 (ESV)

"Come, everyone who thirsts, come to the waters; and he who has no money, come, buy and eat! Come, buy wine and milk without money and without price. Why do you spend your money for that which is not bread, and your labor for that which does not satisfy? Listen diligently to me, and eat what is good, and delight yourselves in rich food. Incline your ear, and come to me; hear, that your soul may live; and I will make with you an everlasting covenant, my steadfast, sure love for David." Isaiah 55:1-3 (ESV)

"Though the fig tree should not blossom, nor fruit be on the vines, the produce of the olive fail and the fields yield no food, the flock be cut off from the fold and there be no herd in the stalls, yet I will rejoice in the LORD; I will take joy in the God of my salvation. GOD, the Lord, is my strength; he makes my feet like the deer's; he makes me tread on my high places." Habakkuk 3:17-19 (ESV)

"Come to me, all who labor and are heavy laden, and I will give you rest. Take my yoke upon you, and learn from me, for I am gentle and lowly in heart, and you will find rest for your souls. For my yoke is easy, and my burden is light." Matthew 11:28-30 (ESV)

"But the Lord answered her, "Martha, Martha, you are anxious and troubled about many things, but one thing is necessary. Mary has chosen the good portion, which will not be taken away from her." Luke 10:41-42 (ESV)

"And I, if I be lifted up from the earth, will draw all men unto me. (Jesus words) John 12:32 (KJV)

"For other foundation can no man lay than that is laid, which is Jesus Christ." 1 Corinthians 3:11

"In the multitude of my thoughts within me thy comforts delight my soul." Psalm 94:19 (KJV)

1. "Scripture quotations marked (ESV) are from the The Holy Bible, English Standard Version® (ESV®), copyright © 2001 by Crossway Bibles, a publishing ministry of Good News Publishers. Used by Permission. All Rights Reserved."

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