From Overwhelmed to Anchored: Stress & Rest
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For much of my life, I have struggled significantly with stress and anxiety. It often felt like a weight I couldn’t shake—my mind racing with worries, and my body tense under the burden of trying to control what was never mine to carry. Later, as a young adult after becoming a Christian and moving beyond the initial honeymoon phase, I found myself grappling with the same tendencies toward stress. I knew, in theory, that I should trust God’s sovereignty, but in practice, my heart wrestled with fear, doubt, and overwhelm.
However, over time, the Lord has graciously reshaped my understanding. A deep awareness of the grace extended to believers through the gospel has been the foundation of my freedom in this area. Knowing that Christ has already secured my greatest need—redemption—has allowed me to face the trials of life with greater peace. While I still encounter stress, I now recognize it as a God-given physical response that, when rightly understood, can serve a good purpose. Additionally, in His grace, God has provided both spiritual and practical ways to rest in Him.
When Stress Takes a Toll: The Physical Impact
The effects of stress aren’t just emotional; they are profoundly physical. When we live in a constant state of stress, our bodies enter fight-or-flight mode, releasing cortisol and adrenaline. In the short term, this helps us respond to challenges, but chronic stress weakens the immune system, disrupts digestion, increases inflammation, and throws off hormonal balance. It can even alter brain function, making it harder to think clearly and respond with wisdom.
I’ve experienced all of these effects over the years, believing there was no way around it—that this was just who I was. I gave in to stress and lived in it, and it took a major toll on my body. It was hard, miserable, and the coping mechanisms I tried only worsened the situation.
Romans 12:3 states, “For by the grace given to me I say to everyone among you not to think of himself more highly than he ought to think, but to think with sober judgment, each according to the measure of faith that God has assigned.”
Initially, I understood this verse primarily in the context of humility and our standing in Christ. While that is a proper understanding of the text, I later realized that sober-mindedness extends beyond this—it applies to right thinking in all aspects of life. God calls us to approach not only our identity but also our circumstances, emotions, and struggles with clarity and sound judgment, rather than being ruled by reactive emotions and negative thought patterns.
This shift in perspective was transformative. Instead of resigning myself to stress as an unavoidable state, I began to recognize that a sober, or right, way of thinking leads to peace, stability, and true rest in Him.
“Be sober-minded; be watchful. Your adversary the devil prowls around like a roaring lion, seeking someone to devour.”(1 Peter 5:8)
A mind consumed by stress is not clear or steady—it is vulnerable. It is prone to doubt, misplaced priorities, and being tossed about by emotions instead of anchored in truth. But God, in His kindness, has not left us to drown in anxiety. He calls us to actively pursue peace through resting in His sovereign care and reshaping our thoughts with His truth.
Common Grace: God’s Provisions for Stress
As we seek to rest in Christ, it’s important to understand that God's grace extends widely—it encompasses both spiritual and practical means that support our well-being. Common grace, which refers to the unmerited favor God extends to all people, is an incredible gift that provides us with peace and stability in this life. While spiritual grace secures our eternal salvation, common grace is seen in everyday blessings and practical tools that help us navigate life—whether through nourishing movement, restorative sleep, or the knowledge gained from psychology and other fields that help us manage stress.
One of the most significant expressions of common grace in our daily lives is the knowledge and practices available to manage stress. As mentioned earlier, when stress is prolonged or unmanaged, the body’s natural stress response is triggered, releasing cortisol. While cortisol is helpful in short bursts, chronic stress leads to sustained high levels of cortisol, which can harm the body over time. Research shows that after just 10 minutes of elevated cortisol, the body begins to feel the negative impact, impairing immune function, disrupting metabolism, and affecting brain function. Continued exposure only worsens these issues, leading to inflammation, digestive problems, and memory difficulties.
This illustrates why practical ways to manage stress are so crucial. Common grace provides us with tools like mindfulness, exercise, and sleep—practices that not only relieve stress but also serve as a form of divine provision that helps restore balance in our bodies. These practical means work alongside the spiritual peace we find in Christ, and they truly work.
As someone who has struggled with stress and burnout, I’ve learned firsthand how essential it is to prioritize physical rest alongside spiritual peace. Over time, I’ve discovered that caring for my body through intentional rest, movement, and nourishment not only supports my well-being but also helps me better steward the health God has given me. I’m by no means a master of this, but these practices have undoubtedly brought marked changes in my life. Be patient with yourself as you embark on this journey.
Practical Rest for Our Bodies
1. Prayer: Casting Our Cares on the Lord
For a long time, I turned to distractions instead of to the Lord. But Scripture makes it clear:
“Cast all your anxieties on Him, because He cares for you.” (1 Peter 5:7)
Prayer is an act of surrender—it’s a reminder that I am not in control, but I serve the One who is. Over time, stress has become a prompt to pray, just like moments before a meal or before bed. When I feel stress creeping in, I make a conscious choice to stop and lay my worries before the Lord—again and again.
- Be honest in prayer. God knows your heart.
- Pray through the Psalms when words fail.
- Make prayer your first response, not your last resort.
Prayer doesn’t always change my circumstances, but it always changes me.
2. Analyzing Thought Patterns: Taking Every Thought Captive
I’ve come to realize how much my own thinking fuels my stress. When I assume the worst, dwell on the negative, or replay anxious thoughts, I make stress worse than it already is. But God commands us to actively take our thoughts captive and replace them with truth.
“We destroy arguments and every lofty opinion raised against the knowledge of God, and take every thought captive to obey Christ.” (2 Corinthians 10:5)
“Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”(Philippians 4:8)
This is not just about “thinking happy thoughts.” It’s about choosing to think rightly.
- When a stressful thought enters my mind, I ask: Is this true? Is it helpful? Is it grounded in faith or fear?
- If it is not true or helpful, I replace it with Scripture.
- I speak truth aloud instead of dwelling on lies.
Stress physically changes the brain, reinforcing anxious thought patterns. But when we choose to think rightly, we are actually rewiring our brains to respond in faith instead of fear. Incredible studies on neuroplasticity have shown that practices like cognitive behavioral therapy (which teaches individuals to recognize distorted thinking and replace it with healthier, more realistic thoughts) and mindfulness (which encourages being present and aware of one’s thoughts and emotions, without being controlled by them) can strengthen the brain’s decision-making center, improving emotional regulation and reducing anxiety.
3. Gratitude: Rejoicing in God’s Goodness
Stress magnifies problems, but gratitude magnifies God’s faithfulness. Choosing gratitude shifts my focus from what’s wrong to what’s true.
“Give thanks in all circumstances; for this is the will of God in Christ Jesus for you.” (1 Thessalonians 5:18)
- It might seem cheesy, but I write down (or at least think through) three things I’m thankful for every day.
- Thank God aloud for past provision.
- Practice gratitude before bed, so your last thoughts are about His goodness, not your worries.
Gratitude isn’t about ignoring reality—it’s about seeing it in light of God’s provision.
4. Breathing: Centering the Heart on Truth
God designed our bodies to respond to stress with shallow, rapid breathing. However, slowing down and pairing our breath with Scripture helps remind us who is in control.
- 4-4-4 Method: Inhale for four seconds, hold for four, exhale for four while meditating on “Be still, and know that I am God.” (Psalm 46:10)
- Pair breathing with prayer: Inhale, “The Lord is my Shepherd…” Exhale, “I shall not want.” (Psalm 23:1)
- You can ultimately use any Scripture you like, as long as you’re focusing on deep, calming breaths.
It’s important to practice this method consistently, especially when starting, in order to train your body to recognize its benefits. I recommend setting aside at least three times a day for three minutes each session to begin reconditioning your mind and body.
This practice echoes the example of Daniel, who, even in exile under immense cultural and political pressure, maintained a disciplined pattern of prayer three times a day (Daniel 6:10). His devotion was not rooted in legalism, but in a steadfast dependence upon the Lord. In a similar way, setting aside brief, consistent moments to breath throughout the day can serve as a stabilizing rhythm—offering space to recalibrate the mind, quiet the heart, and reorient one’s gaze toward Christ.
5. Meditation: Fixing Our Minds on Christ
Christian meditation is not about emptying the mind but filling it with truth.
- I meditate on God’s attributes (His sovereignty, goodness, faithfulness).
- I memorize Scripture that speaks to my worries.
- I listen to hymns or Scripture-based songs that refocus my mind and even sing these truths aloud.
Singing and music reduce cortisol levels, stimulate the release of dopamine, and promote relaxation and a sense of well-being. Singing also activates the parasympathetic nervous system, helping to counteract stress.
When my thoughts are fixed on Christ, stress loses its grip.
6. Sleep: Restoring the Body and Mind
Sleep is a physical necessity. Poor sleep only exacerbates stress, making it harder to think clearly, respond wisely, and feel at peace. God created our bodies to rest, and when we neglect sleep, we are neglecting His design for our well-being.
“In peace I will both lie down and sleep; for you alone, O Lord, make me dwell in safety.” (Psalm 4:8)
- Set a consistent bedtime and wake-up time.
- Create a calming bedtime and energizing wake-up routine that promotes a natural circadian rhythm. For bedtime, dim the lights an hour before sleep, avoid screens, and engage in calming activities like reading, prayer, or gentle stretching. Use essential oils like lavender or chamomile to enhance relaxation. For waking up, expose yourself to natural light as soon as possible to help reset your internal clock, followed by light stretching or a short walk to energize the body. Drinking water and consuming a balanced breakfast can also jumpstart your metabolism and help maintain stable energy throughout the day.
Trust in God’s protection and provision as you rest, remembering that He holds all things in His hands.
Quality sleep is a gift from God that renews us physically and spiritually, equipping us to face the next day with renewed strength.
7. Exercise: Strengthening the Body as a Steward of God’s Creation
Exercise is one of the most effective ways to release built-up stress and improve overall well-being. Regular movement not only improves physical health but also helps manage anxiety. Our bodies are temples made to move, and caring for them in this way honors God’s design.
“Do you not know that your bodies are temples of the Holy Spirit, who is in you, whom you have received from God? You are not your own.” (1 Corinthians 6:19)
- Aim for at least 30 minutes of non-strenuous exercise most days of the week (studies show that strenuous exercise can do more harm than good to your body. Listen to your body and avoid inadvertently causing more physical stress).
- Focus on activities you enjoy, whether it’s walking, pilates, or strength training.
- Use exercise as a time to pray or meditate on Scripture, aligning your body and spirit in worship.
Exercise helps to regulate cortisol levels, reduce tension, and improve mood, providing a much-needed release for both body and mind.
8. Nutrition: Fueling the Body for Optimal Health
What we eat directly impacts how we feel, both physically and mentally. Eating nutrient-dense foods is an essential part of caring for the body God has entrusted to me. Proper nutrition supports cellular health, boosts energy levels, and can even help manage stress. When I focus on nourishing my body with whole, natural foods, I am better able to serve God and others.
“Do you not know that your body is a temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own.” (1 Corinthians 6:19)
- Prioritize whole, unprocessed foods like fruits, vegetables, lean proteins, and healthy fats.
- Stay hydrated throughout the day, as dehydration can exacerbate stress.
- Eat with intention, making meals a time to thank God for His provision and the goodness of His creation.
By focusing on cellular health, we support the body’s natural ability to heal, function, and thrive, which in turn helps us be more present and capable in all areas of life.
Embracing God's Timing in Stress Management
The reality is that there are countless practical steps we can take to improve our stress levels. However, it would be unwise to attempt them all at once. I certainly didn’t. My journey was a long one, spanning several years, and it could have been shorter had I understood the importance of stress management from the outset. Yet, I recognize that each step came in God’s perfect timing. Had I tried to tackle everything at once, I would have been completely overwhelmed. God’s providence was impeccable, guiding me to take one step at a time and build healthy habits that gradually combat stress. The Spirit will provide the strength and wisdom needed along the way.
Resting in God’s Sovereignty
At the root of my stress is often a lack of trust—the belief that I must figure everything out, that I must hold everything together. But Christ invites me to lay down that burden.
“Come to me, all who labor and are heavy laden, and I will give you rest.” (Matthew 11:28)
Nothing I do can bring me deeper peace than the Gospel itself. Christ has already carried my greatest burden—my sin. If He has secured my eternity, why should I doubt His care for my today?
By practicing these habits in times of peace, I am training my heart to trust before the storm comes. And when stress inevitably arises, I already know where to turn—to the One who calms the wind and waves with a word.
He is faithful. He will sustain me. And in Him, I find rest.
May we rest in His grace, trusting that He holds all things—including our stress—in His sovereign hands.