How to Overcome Stress and Worry
What the Bible says about God’s Word:
Old Testament
"But when I am afraid, I will put my trust in you. I praise God for what he has promised. I trust in God, so why should I be afraid? What can mere mortals do to me?" -Psalm 56:3-4
"Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand." -Isaiah 41:10
Jesus
"Then Jesus said, '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 at heart, and you will find rest for your souls. For my yoke is easy to bear, and the burden I give you is light.'" -Matthew 11:28-30
"I am leaving you with a gift—peace of mind and heart. And the peace I give is a gift the world cannot give. So don’t be troubled or afraid." -John 14:27
New Testament
"Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done. Then you will experience God’s peace, which exceeds anything we can understand. His peace will guard your hearts and minds as you live in Christ Jesus." -Philippians 4:6-7
"Give all your worries and cares to God, for he cares about you." -1 Peter 5:7
What’s The Difference Between Everyday Stress/Worry and Anxiety?
While stress and anxiety are similar to each other, there are some significant differences to pay attention to! Stress might have mild temporary effects on your everyday life while anxiety directly and significantly impacts your everyday life– activities like eating, sleeping, eagerness to spend time with people are mildly and temporarily impacted by seasons of stress, but are significantly impacted for longer periods of time by anxiety.
The other distinguishing difference between stress and anxiety is related to the trigger– can your feelings be pointed back to a specific trigger? (i.e. I have not slept well the last couple days because of the big test coming up) or is the trigger unknown? (i.e. I have no appetite and I don’t know why.)
If your feelings have a specific trigger, it might be stress. If you are unable to identify the trigger, it could be anxiety.
Whether it is stress or anxiety, the best thing you can do is pray to God and talk to someone about what you are going through. Talking to a trusted adult like a parent, small group leader, or counselor can be a powerful step of healing and processing your stress or anxiety with God invites Him in to make His presence known to you, even in the midst of your difficulty.
3 Commitments to Make During Stressful Seasons
Commit to Community
When stress hits, we often isolate ourselves, but that's not God's plan. The enemy wants us alone, but God designed us for community. Share your burdens with the people in your life who help you pursue God and let them help.
Galatians 6:2 - Share each other's burdens, and in this way, obey the law of Christ.
Commit to Christ
In times of stress, we often neglect our connection with Christ – we allow busy schedules or mindless coping tendencies to take over when what we really need is to spend time with Jesus. Stay connected to find peace amid chaos.Philippians 4:6-7 – Don’t worry about anything; instead, pray about everything... Then you will experience God’s peace.
Commit to Council
In tough times, it's tempting to believe the lie that we have to face life’s battles alone, but God provides wise counsel. Seek the guidance of those He's placed in your life, learn from their life experience, listen to their encouragement, and trust that God can use them to speak into your situation.
Proverbs 15:22 – Plans go wrong for lack of advice; many advisors bring success.
3 Unlikely Enemies to Your Peace (& Some Quick Tips On How To Fight Them)
Lack of Sleep
Sleep plays a crucial role in regulating stress hormones like cortisol. When we don't get enough sleep, cortisol levels can rise, leading to heightened stress, anxiety, and even mood disorders. Sleep deprivation can also impair our ability to cope with stress, making it essential to prioritize rest for both physical and mental well-being. The reality is, God made our bodies to need rest! Quick Tip: Turn your cell phone off at 8pm every day and give your mind some time without it before bed!
Poor Diet
Poor diet leads to inflammation, blood sugar fluctuations, nutrient deficiencies, and weight gain – each of these things have a scientific connection to stress and mood disorders. The way we treat our bodies matters to God because our bodies are temples of the Holy Spirit!
Quick Tip: Limit fast food & junk food for one week and take note of any improvements in your mental health!
Over Commitment
Juggling too many commitments in which you are expected and encouraged to perform at a high capacity can lead to stress. Too many commitments can cause us to feel like we are losing control of our lives, unable to prioritize rest, and can cause us to feel pressure to perform or put on a show for others in all areas of our lives. As a finite human being, you have limits and that is okay!
Quick Tip: Take some intentional moments to pray / journal and ask God, “Is there a commitment I need to graciously step away from for the sake of my mental well-being?”
5 Days of Peace
Pending info
Day 1 – Walking with the wise
Walk with the wise and become wise, for a companion of fools suffers harm. -Proverbs 13:20
The writer of Proverbs instructs us to “walk with the wise” and then gives us a warning: A companion of fools suffers harm. When you first read this verse, it could seem like a warning from an overly-cautious parent giving an obnoxiously careful reminder as you head out the door for school, “Be careful who you surround yourself with!” but this wisdom warning either has or will prove to be true in your life. When you surround yourself with people who are wise, you will naturally become wise and when you surround yourself with people who are foolish, you will suffer harm. Taking a moment to understand three words from this verse helps us to see how it relates to stress and worry!
Wise: The Biblical definition of wisdom is not book intelligence or even street smarts; the Biblical definition for wisdom is someone who has an accurate view of who God is in relation to them. A wise person has settled in their soul that while we are small, God is big; while we are weak, God is strong; while we are sinful and broken, God is perfect and good. A wise person has understanding and reverence for God. This understanding of wisdom deepens the meaning of the verse! Walk with those who know how amazing God is and you will begin to see it for yourself.
Fool: The Biblical definition of a fool is not someone who is overly silly or zany – it’s also not someone who has a low IQ or bad test scores; the Biblical definition of a fool is someone who lives his or her life without any regard for God or other human beings. A fool is someone who lives for themselves, does not see God as any type of authority in their life, and does not care how their decisions impact those around them. So while a wise person lives their life with an understanding of God’s perfect nature, a fool just lives their life without caring for God and others.
Harm: Lastly, let’s look at that word harm. This is the word that clarifies what the author of the proverb is really saying. While the author does promise that we will grow wise when we surround ourselves with others who are wise, he does not say that we will become fools if our circle is filled with foolish people. Instead, he says, “A companion of fools suffers harm.” meaning if your circle is made up of people who have no respect for God or care for others, eventually (it could be next week or next year), you will suffer harm.
While this passage does not talk about stress or worry directly, we can apply these important truths to the area of stress and worry in our lives; why? Because having an accurate view of God is not only the beginning of wisdom, it’s also the beginning of peace.
We all go through seasons of stress and worry, and when we do, we want the circle of people we are closest with to point us back to God, not away from God. When we are worried, we want to have a natural disposition of seeing how big God is in relation to our problem. Simply put, when the worries come (and they will come), our circle can either help us see God or heap on the reasons to be stressed.
One Question to Process: Who in my life helps me see God more clearly?
Pray: Ask God to give you wisdom in choosing your inner circle of friends and boldness to be the wise friend who helps others see God’s goodness.
Day 2 – Think about what you think about
"And now, dear brothers and sisters, one final thing. Fix your thoughts on what is true, and honorable, and right, and pure, and lovely, and admirable. Think about things that are excellent and worthy of praise." -Philippians 4:8
Our minds are like sponges, soaking up the content we expose them to. What we think about matters deeply because it all contributes to the health (or unhealth) in our brain. I have met people who have said, “I can watch any show or movie and listen to any music and it does not affect me at all!” But Jesus Himself highlighted the importance of what we look at, listen to, and think about! – “Your eye is like a lamp that provides light for your body. When your eye is healthy, your whole body is filled with light. But when your eye is unhealthy, your whole body is filled with darkness. And if the light you think you have is actually darkness, how deep that darkness is!” Matthew 6:22-23
Today, take some time to consider what is impacting your thought life by journaling your answers to these questions! One more thing: This might seem extreme, or even old school– but perhaps living with more intentionality is one of the ways God wants to lead you to peace.
Reflect on these questions:
Media Influence: Is there anything I listen to or watch that is pulling me away from the peace that God wants for me? Is there anything I listen to or watch that, if I were to guess, Jesus would not call “true, honorable, right, pure, lovely, or admirable” ? List any music, movies, or shows that come to mind.
Social Media: Are there any social media habits that are destructive to my thoughtlife? Is there anyone I need to “mute” to keep from comparison? Is there a boundary I need to make around my social media usage to keep my mind pure?
God’s Truth: Is there something I can do to return to God’s truth throughout the day?
Pray: Lord, help me focus my thoughts on things that honor You. Give me discernment in how I fill my mind so that I may see You clearly. In Jesus' name, I pray. Amen.
DAY 3 - If it's big enough to worry about, it's important enough to pray about.
"Don’t worry about anything; instead, pray about everything. Tell God what you need, and thank him for all he has done." -Philippians 4:6
Has anyone ever told you not to worry? Has that ever worked? Let’s be honest, when we are worried or stressed, the last thing we want to hear is an instruction not to worry or stress. However, sometimes the last thing we want to hear is the very thing we need to hear. While Paul's "Don't worry" command might seem frustrating, he also provides a powerful solution. While worry often consumes our thoughts, prayer can replace stress with peace.
Praying about everything, even the concerns that loom large, brings a profound sense of peace. It shifts our focus from the problem to the One who can solve it.
Pastor Craig Groeschel says, “If it is big enough to worry about, it's important enough to pray about.” Maybe God is calling you to make a change: Instead of obsessing over the thing you are worried about, allow that worry to act as an alarm that says “It’s time to invite God into this!”
One Question to Process: What worry do you need to surrender to God in prayer today?
Pray: Heavenly Father, help me exchange my worries for prayers. Teach me to bring everything, even my greatest concerns, before You. Thank You for the peace that surpasses understanding. In Jesus' name, I pray. Amen.
Day 4- God is Greater
Don’t be afraid, for I am with you. Don’t be discouraged, for I am your God. I will strengthen you and help you. I will hold you up with my victorious right hand. -Isaiah 41:10
I know you do not want to be stressed– nobody puts “stress about ____” on a calendar or tries to journal or think their way into stress. The reality is, we are stressed because we feel small. Your worries and stresses seem big compared to your human ability to manage them. If you feel too small to manage the stressful season you find yourself in, I have news for you– and while this may be the news you are expecting, it does not feel super comforting: You are too small to manage your stress. I mean think about it, the world is a big place and your life is complicated! If you feel too small or too ill-equipped to manage every burden you are carrying, you are actually in the right place. Because the good news?
The good news is that while you may be too small to manage your stress, God is infinitely greater, stronger, wiser, and more kind than we can ever imagine. He is able to carry what we cannot and hold us when we feel like all we want to do is crumble. So the big question is not, “Can I carry all of this?” Because you know you can’t! You’ve tried! The big question is, “How can I give this to God?”
One Question to Process: What is one practical way you can give your stress to God today?
Pray: Lord, give me the faith to believe that You can carry the things that I cannot. Amen.
Day 5 - He Cares
Give all your worries and cares to God because He cares for You. -1 Peter 5:7
Good news: It is not just the fact that God has the power to carry the burdens you do not have the power to carry, it's also that He cares for you more than you can ever know. The God of the Universe, who knew you before you were born, does not want you to be stressed, worried, or anxious. He cares for you and wants you to walk in peace and in relationship with Him.
Maybe you do not feel like God can possibly care for YOU personally. The world is so big, there are so many people, and you are so…normal? Broken? Uninteresting?
Do you want to know how I know He cares for you? He sent His Son, Jesus to die on the cross for all of your sin, error, and wrong. And on top of that, there will be a day in the future where we enjoy His presence without the impact of sin in our life (yes, including stress and anxiety).
So as we eagerly await a day of ultimate joy and peace in our minds, bodies, and communities, we can rely on the One who cares for us right now by committing each day to giving Him our worries, stresses, and anxieties; not just because He is strong, but because He cares.
One Question to Process: What evidence of God’s care have you seen in your life?
Pray: Loving Father, make me aware of the many ways that you care for me. In the big things, help me to praise You. In the small things. Help me to acknowledge You. In all things, help me to rely on You. Lord, I ask that You would sustain me, fill me with peace, and consistently show me Your faithfulness that I may trust You in the good and the bad. Amen.
Want to grow deeper?
Here are 5 resources that can help you with stress and worry
Book: Worried about everything because I pray about nothing by Chad Veach
Book: Winning the war in your mind by Craig Groeschel
Podcast: Slo Prayer
Stressed Out: 14 Day Devotional on the Bible App
Interested In Going to Counseling? Reach out to lifeline@adabible.org for some recommendations!