Stress Management

Finding Peace In Your Crazy-Busy World

March 24, 2024 by Vicki Griffin

We live in a topsy-turvy, fast-paced world. It’s easy in the rush of crammed, hectic schedules to neglect life’s most important priorities. There is more to life than increasing its speed.((Mahathma Gandhi)) Our lives can easily become so busy…but oh, so barren. God has a special four-part “peace plan” to guide, strengthen, and inspire you with hope and energy. Let’s explore these vital elements of stress protection, physical and mental health, and spiritual vitality. Daily applying these four principles will help you flourish instead of flounder as you face life’s challenges and demands.

1. A Lifestyle that Promotes Peace

Lifestyle is a major factor that affects mental, physical, social, and spiritual health. Lifestyle choices matter, especially the ones we repeat every day. They have a profound effect on brain function, which is the seat of your thinking, emotions, and decisions. “Many of the fundamental tools for the care and feeding of the brain are everyday matters. Physical and mental exercise, proper nutrition, and adequate sleep will help anyone gain cognitive clarity and emotional stability.”((Ratey, J. User’s Guide to the Brain, p. 356. Vintage Books, 2002.)) Power up your lunch and supper with crunchy, colorful fresh vegetable salads, greens, and beans. Try healthy vegetarian entrees instead of fatty meats and fried food. You won’t crave snacks with this delicious, high-fiber fare. Want real brain energy and body vigor? Water is the beverage of choice between meals instead of soda and coffee!

2. Attitudes that Produce Peace

Your mind, brain, and body are in constant communication through many different systems. Your thoughts and attitudes have a powerful effect on the rest of your body, especially your immune, nervous, and digestive systems. We can literally think ourselves into a frenzy, but God promises His peace, “perfect peace” to the one whose mind is centered upon Him (Isaiah 26:3). He invites us to trust Him with every circumstance of our life. A thankful attitude is associated with better physical and mental health, and even a longer life. “A contented mind, a cheerful spirit, is health to the body and strength to the soul.”((Ellen G. White, Counsels on Health (Mountain View, California: Pacific Press Publishing Association, 1949), 344.))This is an attitudinal discipline that focuses on God’s truth and solutions rather than fear, circumstances, and unreliable emotions.

A woman looking into a mirror with a positive smile

3. Spiritual Principles that Secure Peace

“Spiritual well-being is at the center of a healthy lifestyle.”((Am J Crit Care 1995;4(1):77-81.))To meet our deepest longings, God has provided spiritual principles that bring true life satisfaction. This does not come with wealth, fame, popularity, or even perfect health. It comes through making peace with God—in entering into a saving relationship with Him. Studies confirm that “Religious commitment may play a beneficial role in preventing mental and physical illness, improving how people cope with mental and physical illness, and facilitating recovery.”((Arch Fam Med 1998;7(2):118-24.))Our natural hearts are not drawn to God, but we need Him. We are drawn to God because of our need—and God’s healing love which draws us. “We love Him because He first loved us” (1 John 4:19). God’s love is the foundation of a relationship with Him and healthy relationships with each other. We connect with God through prayer and learning about Him in His life-giving Word, the Bible. “In the day of my trouble I will call upon You, for You will answer me” (Psalm 86:7).

4. Faith that Preserves Peace

Faith is more than positive thinking—it is connecting with the living God who seeks to restore all that sin has broken and taken away. Jesus never promised an absence of problems. Jesus said: “These things I have spoken to you, that in Me you may have peace. In the world you will have tribulation; but be of good cheer, I have overcome the world” (John 16:33). Faith is the conviction that God will guide you and give you power through both good times and bad. Faith says, “Either make the problem smaller, or me bigger!” God has a plan and He cares for you in a very personal way. “For I know the thoughts that I think toward you, says the Lord, thoughts of peace and not of evil, to give you a future and a hope” (Jeremiah 29:11).

God’s Peace Plan can be Yours. Hulda Crooks experienced God’s peace plan in her lifestyle, attitude, trust in God, and faith. She was a sickly, sedentary, overweight woman for many years. She became a vegetarian, which improved her mental and physical health. But when she experienced the loss of her husband and son, she fell into depression. Hulda began walking which not only relieved her depression—it also eliminated more of her physical maladies, including constant fatigue.

Conquering Life’s Mountains. Hulda also began practicing a positive, faith-based attitude that gave her the “altitude” to stay inspired and be an inspiration to others! From aged 63 to well into her 90s, she completed 23 Mt. Whitney climbs, backpacked 212 miles of the John Muir Trail, climbed 86 Southern California peaks, and held 8 world records for seniors over the age of 80. This spunky late-bloomer caught and taught inspiration as a motivational speaker, and was affectionately known as “Grandma Whitney.” A mountain peak of Whitney is named “Crooks Peak” in her honor. God’s peace plan was fulfilled in Hulda’s life—and it can be fulfilled in yours too! Would you like to experience the fullness of Gods power, promise, and plan for your life? His peace plan is for you!

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This article was originally published on the Time to Get Ready website.

Make Driving a Less Stressful Experience

January 14, 2024 by Martin Neumann

A recent Time Magazine story reported that Americans spend an average of 204 hours a year commuting, and for most workers, that means driving their car.

Make Driving a Less Stressful Experience

The same article cited numerous studies about the effects of so much time on the road, including increased levels of blood sugar and cholesterol, higher rates of depression and anxiety, and lower rates of cardiovascular fitness, life satisfaction, and happiness.

It’s no wonder that driving can put significant stress on your body and mind. You need to force yourself to stay alert. You wonder about what you’re missing while you’re stuck in traffic. You may even be fuming about another driver who cut you off or almost rear-ended you.

If you’re starting to think that the situation is out of your control, think again. There is much that can be done to make your driving experience less stressful and bring you to your destination with a calm mind.

Take some of the stress out of your daily drive with the following proven strategies.

Managing the Situation

Budget more time. Traffic jams are less frustrating when you’re not running late. Give yourself an extra 10 or 15 minutes for any trip.
Plan your route. Check online for construction work and accidents to avoid. Just ensure that your alternate routes will really save you time and not take you too far out of your way. Consider using apps like Waze to help you find the fastest route with real-time updates.
Switch your hours. If your boss is cooperative, you may be able to avoid rush hour completely. Ask about telecommuting or coming in an hour earlier or later. Maybe you could do it part of the week or on a trial basis.
Bring entertainment. Stock up on audiobooks and podcasts. Listen to your favorite music. The time will pass more quickly and you may learn valuable lessons.
Limit distraction. Avoid phone use, eating, and other activities that will divert your attention from the road. Turn off the notifications on your phone or switch it off completely until you reach your destination.
Make yourself comfortable. Adjust the seats and mirrors so that you are comfortably seated and have a perfect view without needing to stretch out too far. Adjust the temperature so that it just feels right.
Sit up straight. Your posture could be creating aches and stiffness that make any irritation worse. Draw back your shoulders, open your chest, and lift your head if you have a tendency to hunch over the steering wheel.
Eat something. Is your stomach rumbling? Enjoy a small, balanced meal before you leave home. Being energized with a good breakfast gets you into better conditions to face the rush hour traffic.
Stay Hydrated. Be sure to have a water bottle at hand, because being well hydrated will help you concentrate better. On hot summer days you will need some extra fluid intake to stay with a clear mind.
Sleep well. Driving when you’re exhausted is dangerous. Call a cab or pull over to avoid harming yourself or someone else.
Take breaks. On long road trips, stop and get out of your car at least every 2 hours. Walk around and stretch your arms and legs. Give a stretch to your spine, rotate your head and go back to the road refreshed and with a clear mind.
Practice Regular Maintenance. Keeping your car well maintained will prevent breakdowns and unexpected issues which can be a quite stressful experience.

Managing Your Reaction

Breathe deep. Whether you’re dealing with backseat drivers or merging on a busy highway, use your breath to soothe yourself. Inhale and exhale fully and slowly.
Develop compassion. Instead of becoming angry with another driver who seems rude or aggressive, imagine the stress they might be under. Try to empathize.
Evaluate your role. Switch your attention from making judgments about other drivers to examining your own actions. Assess your emotions and question your assumptions. Be willing to forgive your fellow commuters when they make a mistake.
Practice patience. Accept that traffic jams, road construction, and unexpected events are part of the driving experience. Cultivate patience to handle those situations without getting frustrated.
Avoid road rage. If you encounter aggressive drivers, try not to engage with them. Stay calm, avoid making eye contact, and focus on your own driving. Responding aggressively can easily escalate the situation.
Practice Gratitude. Instead of focusing on the negatives of other drivers and the road congestion, focus on the positive aspects of your journey. Be grateful for your comfortable car, your ability to make the trip, and any positive experience along the way.
Leave your work stress behind. If possible, try to leave work-related stressors behind when getting into the car. Create a boundary so that your stress is not overflowing to other areas of your life and focus on a positive experience during your way home.
Lay off the horn. Remember that your horn is not a comment button. Use it gently and only when necessary to get another driver’s attention.
Play it safe. When you see driving that is clearly aggressive or erratic, keep your distance. Your safety should come first.

Make driving more pleasant by thinking creatively about your transportation options and changing your attitude. You may be able to shorten your commute or at least make it more enjoyable.

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12 Tips for Dealing with Stressful Work Environments

December 17, 2023 by Martin Neumann

Do you dread getting out of bed every day to go to work because your work environment is too stressful? You are not alone. 75% of employees believe that workers have more on-the-job stress than a generation ago. 62% of US workers reported having high levels of stress, involving extreme fatigue or feeling out of control. And working women tend to report higher stress levels than men.((All statistics from: Workplace Stress. American Institute of Stress))

12 Tips for Dealing with Stressful Work Environments

For many it is not only the excessive workload that causes them stress, but also people issues and the work environment. You may find that the people you work with are intolerable or that the setup of your workplace is simply not conducive to getting things done efficiently. Dealing with stressful work environments is something many of us have to face every day, but you don’t have to let it get you down. Instead, by learning how to deal with your stress at work you’ll be able to boost your energy and reduce frustration.

How to Deal with Stressful Work Environments

Establish a stress-reducing morning routine. When you drown a coffee in the morning, rush your kids to school, and face the traffic madness on the way to work, probably you are already stressed before starting your work. Be sure you get up early enough to eat a substantial and healthy breakfast, do your household duties without stress, and ideally get some form of exercise, even if it is a few minutes walking around the block before you slip through the office door.

Create a daily to-do list. Many times, when we are stressed out, it’s because we are not clear on what needs to be done, and important tasks may even fall through the cracks so they need to be done under time pressure. This causes our stress levels to rise quickly and uncontrollably. When you create a to-do list, it won’t matter how hectic the office gets, you’ll have a list in front of you that’ll remind you what needs to get done for that day. You’ll feel more in control when you organize your day and you’ll be able to find some peace in the chaos surrounding you.

Be clear about your priorities. Having a to-do list is a good start, but having too many items on the list is often a source of stress. Figure out every morning what are the priorities that need to get done and focus on the most important task of this list. Don´t worry about the other items on the list, you are not supposed to finish it all in one day. If your supervisor defines your schedule, check in to figure out the priorities that are most important for the day. Being clear on the priorities makes you fret less about the secondary tasks.

Practice good time management. Efficiently manage your time by setting realistic deadlines and avoiding procrastination. If you are a perfectionist, you may fall for the temptation to spend too much time on a task to get it perfect and neglect some other things in the process that get undone for lack of time. Estimate how much time you want to spend on every task, and once the time is over, look at how you can wrap it up. Sometimes we underestimate the work involved and will need some extra time, but if you are tempted to spend your time in an endless routine of polishing your work, step back for a minute and remind yourself about the other tasks that need your attention, so you do not lose out on the big picture. Be sure to schedule your jobs well ahead of their deadlines, so you do not need to accomplish them under stressful time pressure.

Take short breaks. When we are under pressure, we often think that breaks are a luxury we cannot afford. We are trying to push through the day, but pretty soon stress is piling up until we are losing our minds. Actually, we will be much more productive when scheduling some regular 5-minute breaks in a 40 to 60 minute interval. Take just a moment to get up, walk around the block, watch the birds outside the window, or get a glass of water. Then you get back to work with new energy and a concentrated mind. Soon you will realize how you can handle your workload with ease.

Detach and recover after work. Work stress tends to pile up throughout the day, and long after we have left through the office door, the work challenges are still ruminating in our minds. We can break the cycle and engage in a recovery activity right after work. Listen attentively to music on your way home. Classical music will be especially effective since it involves you mentally. Get out into nature and actively observe your environment. Watch a squirrel finding a nut or a duck caring for her chicks. Engage in a hobby when coming home, and as paradox as it seems, the more engaging and demanding the free time activity you choose, the better you can recuperate from work stress. And resist the temptation to take work home or to answer work emails in the after-hours.

Avoid distractions and multitasking. Sometimes we think the more projects we handle at the same time, the more we will get done. Actually, exactly the opposite is true. Trying to divide the attention between two tasks is a surefire recipe for becoming inefficient. Our minds are simply not made to process two things at the same time. For maximum performance, we need to concentrate on the task at hand. Get your to-do list and determine the most important task to tackle first. Then you do not touch anything else until the task is done. Be sure to switch off your cell phone and the “You´ve got mail” alerts. Let your co-workers know that you need some distraction-free time. As soon as you have got your focus on the job, go for it with all your attention.

Establish healthy boundaries. If you are known for taking on the challenges of everybody else in the company, it is a surefire way to get burnout. People get lazy if they know there is somebody else to resolve what they did not manage to do. Avoid overcommitting to other people’s projects, when you have already too much on your plate for yourself. Be very clear in communicating your boundaries and limitations. If you have planned a weekend outing with your family, make it clear that you are not available to work overtime. Everybody needs to carry a fair share of their workload and responsibilities for themselves.

Create a space conducive to concentration. If your office is open-concept, you may find the hustle and bustle around you to be distracting. If this is the case, try setting up your workspace so that everything you need is right in front of you, so you don’t have to continually get up to grab stuff. Also, try putting up a privacy screen (if possible), or rearranging your furniture or computer screen to create a barrier of sorts between you and the rest of the office.

An office space with drawer placed to produce privacy

Be proactive in your communication. It is very tempting to assume that everybody else knows what is in your head and is on the same page with you. But in reality, misunderstandings happen frequently because of poor communication. Be sure to frequently align your priorities with your colleagues and supervisors. Assure that everybody is pulling in the same direction. When problems arise, be sure to express your thoughts calmly and assertively. Avoid bottling up emotions until you explode. And always be open for constructive feedback without going into defense mode.

Learn to delegate. It is tempting to think that you are always the best person to get the job done and there is nobody else to replace you. Continue to think like that for a while until you are burned out and have to delegate your work to somebody else. More often than we think somebody else can do your work just as well and you can give your colleagues a chance to develop new skills. Once you have delegated something, do not go back to fuss around with the work you have passed on to somebody else. Accept that your colleague may do things slightly differently. Focus on the tasks that you do best and that really will turn the ship around, but let others handle some of your nitty gritty stuff that is easy to resolve.

Move around within the company or find a better fit elsewhere. Many people simply cannot overcome the stressful environment in which they work. Besides, no one should work in a situation where they always feel on edge! If you have a job that is too demanding or rarely allows you to tend to your personal life, then it may be time to find a better fit. The same is true if you feel yourself at the wrong place. Nothing is more stressful than doing something all day long that you do not like. Getting a new job can be stressful in itself, but when you find something that is right for you, you’ll notice the old way of stressful living will dissipate and you’ll be left with a happier, healthier, and more peaceful life.

Workplace stress is at an all-time high, but in many cases, you’ll be able to overcome this stress using the workplace stress tips mentioned above. If the work environment becomes too stressful and toxic to deal with, you’ll want to take action. After all, you must put yourself first if prolonged and unmanaged stress becomes destructive to your body and mind.

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5 Teas That Reduce Stress and Support Sleep

September 24, 2023 by Martin Neumann

Stress is called the silent killer for a reason. From panic attacks to trouble sleeping, a dose of stress can do a number of things with your health. Yet most of us are so used to keep up with the hamster wheel of chronic stress that we tend to ignore the issue until it’s too late.

5 Teas That Reduce Stress and Support Sleep

Excessive stress will quickly be felt on our quality of sleep, which in turn will increase our stress hormones. So implementing some calming teas into our night time routine can do wonders to control our stress. Not only do these teas promote relaxation, but they may help the estimated 30% of the population who suffer from chronic sleeplessness and insomnia too.((Roth T. Insomnia: definition, prevalence, etiology, and consequences. J Clin Sleep Med. 2007 Aug 15;3(5 Suppl):S7-10. PMID: 17824495))

Consider enjoying a cup of one of these teas each day:

1. Chamomile Tea. Probably the best-known choice for relaxation, chamomile tea is an ancient remedy for inflammation, anxiety, and insomnia. Some experts say that the effects of chamomile are similar to that of a mild tranquilizer.

Chamomile is packed full of a substance called apigenin, which helps to decrease anxiety and initiate sleep. Studies have found that drinking around 400mg of chamomile extract a day can improve sleep quality.((Adib-Hajbaghery M, Mousavi SN. The effects of chamomile extract on sleep quality among elderly people: A clinical trial. Complement Ther Med. 2017 Dec;35:109-114. doi: 10.1016/j.ctim.2017.09.010.))
Further research has also gone on to show that postpartum women suffering from poor sleep quality were soothed with chamomile tea.
While not everyone will respond well to chamomile, the gentle taste and relaxing aroma are a great place to start if you suffer from stress.

2. Valerian Tea. The valerian herb is another substance that has appeared throughout the centuries as a cure for nervousness and insomnia. The product was also used in England during World War II as a way to relieve stress caused by air raids.((Valerian. Fact Sheet for Health Professionals. National Institutes of Health))

Valerian is one of the most popular sleep aids in the world today, and it’s available in both liquid and capsule form, as well as a tea. Researchers believe that valerian root may improve GABA levels in the body, which can improve sleepiness, and reduce anxiety.((Dorn M. Wirksamkeit und Verträglichkeit von Baldrian versus Oxazepam bei nichtorganischen und nichtpsychiatrischen Insomnien: Eine randomisierte, doppelblinde, klinische Vergleichsstudie [Efficacy and tolerability of Baldrian versus oxazepam in non-organic and non-psychiatric insomniacs: a randomised, double-blind, clinical, comparative study]. Forsch Komplementarmed Klass Naturheilkd. 2000 Apr;7(2):79-84. German. doi: 10.1159/000021314.))
Studies into valerian root for insomnia indicate that it can reduce the amount of time it takes for a person to fall asleep at night and improve the quality of the sleep too. These studies also indicate minimal side effects after using valerian. There are no issues such as morning drowsiness to detract from the experience.((Leathwood PD, Chauffard F, Heck E, Munoz-Box R. Aqueous extract of valerian root (Valeriana officinalis L.) improves sleep quality in man. Pharmacol Biochem Behav. 1982 Jul;17(1):65-71. doi: 10.1016/0091-3057(82)90264-7.))

3. Lavender. There are few things more relaxing than the smell of lavender. This sweet and soothing herb is championed for its ability to reduce stress and improve sleep quality. The substance is available in tea form as a way of encouraging relaxation and stronger sleeping patterns.

According to one study, women who drank and enjoyed the aroma of lavender tea for two weeks had less fatigue than their counterparts.((Chen SL, Chen CH. Effects of Lavender Tea on Fatigue, Depression, and Maternal-Infant Attachment in Sleep-Disturbed Postnatal Women. Worldviews Evid Based Nurs. 2015 Dec;12(6):370-9. doi: 10.1111/wvn.12122.))
Other studies indicate that reductions in heart rate and heart rate variability were evident in women who inhaled the scent of lavender for 12 weeks, twice per week.((Chien LW, Cheng SL, Liu CF. The effect of lavender aromatherapy on autonomic nervous system in midlife women with insomnia. Evid Based Complement Alternat Med. 2012;2012:740813. doi: 10.1155/2012/740813.))
Try sweetening this tea with honey for a unique sleeping experience.

4. Lemon Balm. Lemon balm is an herb that actually comes from the mint family. It is great for reducing stress and improving relaxation. Evidence suggests that lemon balm could be effective at increasing GABA levels, which improve sleepiness.

Further studies show up to a 42% reduction in symptoms of insomnia after patients took a lemon balm extract for 15 days.((Cases J, Ibarra A, Feuillère N, Roller M, Sukkar SG. Pilot trial of Melissa officinalis L. leaf extract in the treatment of volunteers suffering from mild-to-moderate anxiety disorders and sleep disturbances. Med J Nutrition Metab. 2011 Dec;4(3):211-218. doi: 10.1007/s12349-010-0045-4.))
The warm and refreshing lemon balm tea could be an incredible benefit to your night-time routine, and the flavor will likely appeal to plenty of people.

5. Passionflower. Made from the dried stems, flowers, and leaves of the Passiflora plant, passionflower tea is a traditional solution to feelings of anxiety and insomnia. Studies indicate that this substance may be suitable for improving sleep quality and insomnia.((La Forge T. Drink A Cup of Passionflower Tea Every Night for Better Sleep. Healthline, May 31, 2019))

A study among 40 adults found that those drinking passionflower tea for one week reported a significantly better quality of sleep than their counterparts.((Ngan A, Conduit R. A double-blind, placebo-controlled investigation of the effects of Passiflora incarnata (passionflower) herbal tea on subjective sleep quality. Phytother Res. 2011 Aug;25(8):1153-9. doi: 10.1002/ptr.3400.))
Further studies have shown that a combination of passionflower and other relaxing substances like valerian root can be excellent for treating insomnia.

Sip Your Way to Sleep

Many delightful herbal teas are now making their way into the market as powerful sleep aids. Although these teas won’t eliminate the underlying cause of your sleeping or stress issues, they can help you to get the relaxation you need.

For those suffering from high levels of anxiety and stress, the teas above offer a natural solution to common issues like insomnia. However, if you are using these teas for sleep improvement, try to avoid using any sweeteners, as these could increase your blood sugar levels and make you feel more awake.

For a natural and pleasant alternative to pharmaceuticals, consider trying these teas to help relieve stress and support a great night of sleep that refreshes you.

10 Tricks to Deal with High Stress Days

August 27, 2023 by Martin Neumann

We all have days that are considerably more challenging and stressful than others. Unfortunately, stress is hard on both the mind and body.

If stress passes pretty quickly, we normally recuperate fine. When the high stress days are lining up, then they really start to take its toll. And what’s worse, you could even become so used to being in this “high state of alert” that you start to feel like it’s normal! Don’t let this happen to you.

Maybe you are at this point that you know you need to take some action to control your stress. Although you certainly need some tools to figure out the root cause of your stress and deal with it, sometimes it is good to have some techniques that can help you relax and strengthen your self-soothing abilities.

When you’re struggling to stay calm, relaxed, and focused, try some of these strategies:

Breathe deeply. Breathe in for 5 seconds and hold it for 5 seconds. While inhaling your belly should go out, which is called abdominal breathing and involves your maximum lung capacity. Now exhale for 5 seconds. Do this 10 times and focus only on your breathing, forgetting your problems around you. Oxygenating your brain can do wonders to get your emotions under control. Just don´t try so hard that you will tense up.
Take a walk. Practice your deep breathing during your walk, focusing on your breathing, walking, and surroundings. Look what you can observe in nature around you so that you can take off your thoughts from your problems more easily.
Get some good exercise. Any time of day is a good time to exercise. Comfortably tired is what you’re looking for. Work out your frustrations by going for a run or swim. Hit the weights and show them who is boss. Any exercise will do as long as there is some intensity involved. Shuffleboard isn’t going to cut it.
Sit outside. A little time at the beach or park can work wonders. Find a relaxing spot with pleasant scenery. Pay attention to what’s going on around you, enjoy some warm rays of the sun and keep your mind off your challenges. Even 10 to 15 minutes can greatly reduce your stress.
Take a day off. Everyone needs a break once in a while. Actually, in order to be productive, you need a weekly day of rest. However, on your day off, it’s important to avoid just sitting around and brooding about all of your current difficulties. Take your mind off of your world to something that lifts you up. Do some activities that you enjoy. Visit a friend. Volunteer at a homeless shelter. Helping others in their problems could make you realize that your problems are not that big after all.
Read. Find something engrossing to read. The ideal book would be able to take your mind off of your world for a few hours. Ask your friends for some recommendations, or if you’re like most people, you probably have a couple of books on the shelf that you’ve never gotten around to. Now is the perfect time to read it.
Listen to music. In order to go to sleep at night, you probably want some really relaxing music. At other moments of the day, it can be a bit more involving. Classical music is excellent in order to involve your mind, but other styles can do if you prefer. Avoid though aggressive beats, since they are able to increase your stress levels.
Disconnect. No phone and no computer. Turn off everything that connects you to the outside world. Then you can really relax. Enjoy your day without distractions and find some other activities that are fulfilling to you.
Take a nap. There’s no better way to start over than to take a nap. When you wake up, it feels like another chance to start your day over. What happened before your nap is in the past! Now you are energized to deal with your problems and move on.
Get out with people that are fun. Get your buddies together and go for a walk. Or have dinner with the friend that always makes you laugh. It’s easy to get caught up in our own little world. Being with others can jolt you out of that perspective, and having a healthy social network is key to good stress control.

Don’t let high stress get you down. The key is to actively do something about it. Some people develop a habit of being paralyzed when things start going sideways, but this does nothing to make you feel better or solve your stressful issues.

Actively relax so you’ll be better able to tackle your challenges. Use these tips to minimize the pressure and anxiety you’re feeling and take control of yourself and the situation. Dealing with your challenges effectively is crucial to living the peaceful and fulfilling life you deserve.

Do you need a guide to help you understand how to cope with Stress in an all inclusive approach? Learn how to combat stress, mentally, physically, emotionally and strategically in your life.

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Utilize the Power of Prayer for Stress Relief

February 12, 2023 by Martin Neumann

Stress is sometimes getting us unaware. We are suddenly facing a crisis and do not know how to handle it. Other times it will creep on us in small increments until we feel that life spins out of control. Stress will hit us harder when we are overtired, being sick or passing through tragedies. Few people think about prayer as a stress reliever when the schedule is tight. But a growing body of research shows that it could be a useful tool to get your stress under control.

Utilize the Power of Prayer for Stress Relief

Research on Stress and Spirituality

The link between spirituality and health is starting to get the interest of several researchers. In the forefront is the research of Harald Koenig, MD, associate professor of medicine and psychiatry at Duke University, who surveyed more than a thousand studies showing the link between spirituality and health. In his book Handbook of Religion and Health he found that people attending church regularly have 1/3 of the time of hospitalization compared to the non-active group. He also found that religious people have 14 times higher chances to recover after heart surgery compared to the non-religious group. These are just some of the impressive findings of the relationship between spirituality and health.

Dr. Roberta Lee speaks about the relation of prayer and stress relief in her book The Superstress Solution. She says: “Research shows that people who are more religious or spiritual use their spirituality to cope with life,… They’re better able to cope with stress, they heal faster from illness, and they experience increased benefits to their health and well-being. On an intellectual level, spirituality connects you to the world, which in turn enables you to stop trying to control things all by yourself. When you feel part of a greater whole, it’s easy to understand that you aren’t responsible for everything that happens in life.”

Practice Stress Relief Prayer the Effective Way

Not every prayer is equal. Some people just go through the motions without really feeling the liberating effects of genuine prayer. In order to be effective in lifting your load, there are some vital principles to include in your prayer experience.

1. Recognize a Power Higher than You

When you are in a tight spot, it is a liberating thought that there is a higher power taking care of you. Put things into the right perspective. Who are you in comparison to the universe? Do not think it is all your responsibility to save the world, because the world is much bigger than you can grasp. And don´t think your problems are the worst one within the universe either.

When you do not find a way out, you need to trust that you have a heavenly father who is able to take care of you. Some people are believing this religion thing is just for emotionally weak people who need a crutch in order to get something they can hang on to. There are a lot of skeptical people out there. For me, it is as real as it can get. When you are sincerely interested in experience the presence of God, He will have a way to show you how He is acting in Your life. I have experienced it over and over. And it is very reassuring to know that there is somebody bigger than you, who is able to help you out when you are in a tight spot.

2. Be Authentic

When something is bothering you, it is not the moment to recall a prayer you have memorized as a child, or recite 10 times the Lord’s Prayer. It is the moment to speak to God as to a friend. Be honest about what is bothering you. And you do not need to wait for the right moment, present your request to God as soon as you feel a need. Be very specific about what is your problem, if you are formulating it into words, the undefined and abstract is becoming something concrete that you can put a handle on. The Christian Author Ellen White expresses it nicely in her book Steps to Christ:

“Keep your wants, your joys, your sorrows, your cares, and your fears before God. You cannot burden Him; you cannot weary Him. He who numbers the hairs of your head is not indifferent to the wants of His children. “The Lord is very pitiful, and of tender mercy.” James 5:11. His heart of love is touched by our sorrows and even by our utterances of them. Take to Him everything that perplexes the mind. Nothing is too great for Him to bear, for He holds up worlds, He rules over all the affairs of the universe. Nothing that in any way concerns our peace is too small for Him to notice. There is no chapter in our experience too dark for Him to read; there is no perplexity too difficult for Him to unravel. No calamity can befall the least of His children, no anxiety harass the soul, no joy cheer, no sincere prayer escape the lips, of which our heavenly Father is unobservant, or in which He takes no immediate interest. “He healeth the broken in heart, and bindeth up their wounds.” Psalm 147:3. The relations between God and each soul are as distinct and full as though there were not another soul upon the earth to share His watchcare, not another soul for whom He gave His beloved Son.”
E. G. White. Steps to Christ, p. 100

3. Pray With and For Others

Nobody is an island. If you can share your concerns with your friends then go for it. But instead of just be sorry and whine, use the moment to present your problems together with your friends to your Heavenly Father. Sometimes the faith of your friend can inspire you to take courage. It can relieve your stress if you can share your challenges and get some upbeat to put you on the right track.

Some other times you can pray for some of your friends, neighbors or even strangers you meet at the road. Praying for the need of others makes you realize, that other people around you may face even larger challenges then you, and your problem may not be that big after all.

4. Take Action

By now you have identified your problem and you have submitted yourself to the care of God. You see some light at the end of the tunnel, you have hope to get your life under control, but there are things that still remain for you to do. Maybe you need some rest, take time to restore your body and mind. Get for real with a stress management plan. Get your priorities right, examine your diet and exercise plan. If you are working through some loss or tragedy, you may need to give you some time to heal and restore.

There are moments we need to take action, and other moments where we need to be just quiet. Reinhold Niebuhr is expressing it quite on the spot in his famous Serenity Prayer:

God, grant me the serenity to accept the things I cannot change,
Courage to change the things I can,
And wisdom to know the difference.

A man at sunset sitting on a stone at a beach, expressing serenity

Elements of a Prayer for Stress Relief

You need no model or script to follow in your prayer life, like you do not need a script to have a chat with your friend. But there are some elements that can make your prayer experience more meaningful.

Take time to talk openly about your life. Talk about the good, the bad, even the things you think are irrelevant to God. How are you talking to a friend? Are you worried that he is bored when you relate what is happening in your life? Probably not. So just take some time to be real.
Analyze your actions. What did you do right, where did you fail? Where did you hurt somebody? What do you have to get straight? Confess your mistake and take responsibility for things you did the wrong way. Decide with whom you need to reconcile. And ask forgiveness for your wrong attitudes. In 1. John 1:9 we have the promise: “If we confess our sins, he is faithful and righteous to forgive us our sins, and to cleanse us from all unrighteousness.” You will feel a burden being taken off from your shoulders, and life will get so much easier.
Surrender yourself to God. He is your Heavenly Father and will surely care for you. But sometimes His plans for you may be higher than yours. God says to you in Isaiah 55:9: “For as the heavens are higher than the earth, So are My ways higher than your ways, and My thoughts higher than your thoughts.” Trust that your Heavenly Father has the best intentions for you, and try to understand what He is trying to do in your life.
Ask God for help. Be specific on what is going wrong and what you need. And when you have surrendered it to God, rest assured that He will take good care of you. Maybe the outcome is not always like you expected, but sometimes it is even better than you thought.
Pray with Promises. The Bible is full of promises, and you can claim them within your prayer session. If you find a promise that applies to your situation, it is alright to claim it. If you are burdened with troubles, you can claim Mattew 11:28-30: “Come to me, all of you who are weary and carry heavy burdens, and I will give you rest. Take my yoke upon you. Let me teach you, because I am humble and gentle, and you will find rest for your souls. For my yoke fits perfectly, and the burden I give you is light.”. Or you may like to claim Psalms 4:8: “I will lie down in peace and sleep, for you alone, O LORD, will keep me safe.”
Express your gratitude and praise. When we start to catalog the things we are thankful for, our list of challenges is less intimidating. It gets things into perspective. Life is not all bad, there are a lot of things to be thankful for. Look at the psalms. They are full of sincere talk with God, but they are also full of thanksgiving and praise. And it helps a lot to remember that God still cares for us. Remember how He has brought you through in the past, and you will gain courage to face the future.

Now you have a number of tools to make your moments of prayer an opportunity to release stress from your lives. Once you apply them, you adapt those principles to make them something meaningful for yourself. It is good to create habits. Start out right in the morning, surrendering yourself and your plans in the hands of God. In the evening spend some special moments to reflect on the day, what was good and what needs to change. And whenever you face a problem, make it a habit to turn it over to somebody higher than you, so you have less on your plate to worry about.

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