7 Ways to Master Your Stress Using Bible Principles

A recent poll done for the American Psychological Association stated that most Americans are dealing with “overwhelming stress”.?(American Psychological Association, 2022). The constant onslaught of stress from financial insecurity, Russia’s attack on Ukraine, and the effects of the Covid-19 pandemic are just a few of the reasons many could guess the results of this poll. I have bad news for my international readers who think this problem starts and stops in the states. According to a 2018 Gallup poll, the United States was only 6th on the list of most stressed nations (Gallup, 2019). Further meta-analysis states that approximately 5 million deaths are attributed to mood and anxiety disorders each year (JAMA Psychiatry, 2016). Both of which can be exasperated by stress.

This probably isn’t news to you. You know it all too well. Maybe not the numbers. But you feel the stress more than ever. At work. At home. Online. The stress of this world surrounds us like the air. This article is about more than just stats and feelings though.

In this article, we will break down 9 Bible-based principles that will help you learn to deal with stress.

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1. Choose to Live in the Present

Based on: Matthew 6:34

“So never be anxious about the next day, for the next day will have its own anxieties. Each day has enough of its own troubles.”

Meaning:

Stressors are a part of everyone’s life. We don’t need to increase today’s stress by adding tomorrow’s stress to it.

How to Apply this Principle

• Recognize that some stress is inevitable and it’s okay to feel it. But being anxious over things out of your control only adds to your stress.
• Try to live one day at a time. Remember that you can’t change the past and you can’t control tomorrow. Addressing things within your control is a great way to inhibit the effects of stress.
• Understand that the things that cause us to stress don’t usually end up as bad as we fear they will.

2.??Set Realistic Expectations

Based on: James 3:17

“But the wisdom from above is first of all pure, then peaceable, reasonable, ready to obey, full of mercy and good fruits, impartial, not hypocritical.”

Meaning:

Do not fall into the trap of being a perfectionist. Avoid setting unrealistically high standards for yourself or others. When you do this, you will reduce stress all around and even encourage greater success.

How to Apply this Principle

• Be modest, set reasonable standards
• Keep in mind both your limitations and those of others.
• Keep a sense of humor. Laughter relieves tension and brightens your mood.

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3.??Know What Stresses You

Based on: Proverbs 17:27

“A man of knowledge restrains his words, and a discerning man will remain calm.”

Meaning:

Negative emotions cloud our thinking and increase our stress. Try to recognize what causes you to stress and how you respond.

How to Apply this Principle

• Keep a journal. Identify when you feel stressed and note the situation. When you feel stressed, record your thoughts, feelings, and behavior. Becoming more aware of your responses to stress will help to deal with it more effectively.
• Think of ways to eliminate stressful things from your life. If the stressor can’t be eliminated, look for ways to reduce its impact. This could mean learning to manage your time, money, or tasks more efficiently.
• Try changing how you see things. A different viewpoint could help you to see some valuable aspects or results from the situation. Consider these three suggestions:

1. Try not to assume a person has bad motives when they do something wrong. Consider times when you’ve done something similar. Were your motives bad? Is it possible the other person had a good reason, or maybe they just made a mistake? Why not assume that his motive was good? You may be right!
2. Look for the positives in a stressful situation. If you have a long wait at a doctor’s office, you can choose to focus on all the things you need to do. But this will only lead to more stress. On the other hand, if you view this as an opportunity to catch up on work, read a good book, or stream your favorite show, your wait can be enjoyable and productive.
3. Consider the “big picture”. Ask yourself, how will this situation impact my life in the long run? A major issue with stress is that everything can feel like life or death. Keep in mind that most situations aren’t that serious and don’t require an all-out stress response.

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4. Work to Get Organized

Based on: 1?CORINTHIANS 14:40

“But let all things take place decently and by arrangement”.

Meaning:?

Many stressful situations are based on feeling a lack of control. Our brains are hard-wired to experience this as fear to keep us safe. Taking a few practical steps to get organized can help alleviate or prevent stress. Try some simple organization techniques.

How to Apply this Principle

• Make a practical schedule and stick to it.
• Identify and address your attitudes and responses to situations in which you to procrastinate.
• Take note of situations that cause you stress. Make a list and do a quick internet search on ways to be successful in those situations.

5. Pursue a Balanced Lifestyle

Based on: ECCLESIASTES 4:6

“Better is a handful of rest than two handfuls of hard work and chasing after the wind”

Meaning:?

Being a workaholic and a perfectionist may seem to be big advantages in today’s world. Realistically, both can deprive you of the benefits of your “two handfuls of hard work.” Many today have no time or energy left to enjoy what they worked for.

How to Apply this Principle

• Take a realistic view of work and money. More money does not mean more happiness or less stress. In fact, the opposite can be true. “The plenty belonging to the rich one does not permit him to sleep,” says?Ecclesiastes 5:12. So try to live within your means to avoid unnecessary stress.
• Take time to take care of yourself. You relieve stress when you do things you enjoy. Passive recreation, like watching TV may not help. The best activities for stress relief will likely include moving your body and engaging your brain.
• Keep technology in its place. Strive for a balance in how often and in what ways you use technology in your life. Limit how often you check e-mail, texts, or social media sites. Set limits on your screen time.
• ?Set boundaries between your work life and your personal life. If possible, avoid doing work or business-related activities outside of the hours set to do work tasks.
• Schedule some downtime. Even short breaks can reinvigorate you and reduce your stress.

6. Get Support

Based on: PROVERBS 12:25.

Meaning:?

The world today values an independent self-sustained attitude. But we are social creatures, in need of connection, approval and interaction.

Talk things over with a trusted and emotionally mature friend. Working with someone else may help you to see things differently or even to see a solution you overlooked

Ask for help. Can you delegate a task or share the workload? Remember, this is not a weakness on your part, it's wisdom.

If a particular person stresses you, look for ways to improve the situation. For example, could you kindly and tactfully tell the person how he or she makes you feel? (Proverbs 17:27) If such measures fail, can you reduce the amount of time you spend with the person?

Get professional help from a therapist, coach, mentor or advice from a spiritually and emotionally mature friend.

7. Care for Your Spiritual Need

Based on: MATTHEW 5:3.

Meaning:?

As humans, we need more than just our physical needs met to be happy and healthy. Food, clothing, and shelter are necessities but we also have a spiritual need. To be happy, we must be conscious of that need and attend to it.

How to Apply this Principle

• Prayer can be a big help. The Bible states that God invites you to “throw all your anxiety on him, because he cares for you.” (1?Peter 5:7) Prayer and wholesome meditation can result in deep inner peace. (Philippians 4:6,?7).
• Read spiritually uplifting things. The principles discussed in this article come from the Bible, which was written to satisfy our spiritual needs. The Bible also contains “practical wisdom" (Proverbs 3:21) Why not set a goal to read the Bible? The book of Proverbs has many lessons and is a great place to start.

While this article is by no means a complete set of principles contained in the Bible, these principles are a path to greater happiness, health and balance in your life. For help with these principles or anything else that is affecting your quality of life please reach out:

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www.thebeconsulting.com