Reducing Your Stress

Prayer Helps Everything.

• Proverbs 3:5-6 MSG, Trust God from the bottom of your heart; don’t try to figure out everything on your own. Listen for God’s voice in everything you do, everywhere you go; he’s the one who will keep you on track.

• Prayer of Academic Thanksgiving  Lord God, Thank you for this opportunity to learn new skills and stretch my understanding. Thank you for guiding me through this time of study into the final exams. I lay before you all the hopes and fears I have about the outcome. May you place a peace within me now as I rest and await the results. Thank you that I am safely held in your love. Thank you that whatever happens in the future I will live in your goodness and walk with you always.     Author Unknown 

• James 1: 2-4

“Consider it pure joy, my brothers and sisters, whenever you face trials of many kinds, because you know that the testing of your faith produces perseverance. Let perseverance finish its work so that you may be mature and complete, not lacking anything.” 

The Good News: Look at stress as a blessing because it allows you to see your faith in God and learn perseverance to overcome challenges in the future.

• Luke 21:19

“Stand firm, and you will win life.” The Good News: Stand strong in the face of adversity and you will reap benefits.

• Psalm 119:143

“Trouble and distress have come upon me, but your commands give me delight.” The Good News: Do not fear anxiety and stress that you encounter, for your faith in God will see you through the challenging times.

• Philippians 4:6

"Do not be anxious about anything, but in everything by prayer and supplication with thanksgiving let your requests be made known to God." The Good News: If you use prayer as a means for comfort, God will provide you with peace of mind. Be sure to thank him once your worries subside.

• Matthew 11:28-30

"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." The Good News: The journey you are going through may be long and hard, but you will find rest in God's loving arms at the end.

• Psalm 55:22

"Cast your burden on the Lord, and he will sustain you; he will never permit the righteous to be moved. The Good News: Leave all of your worries and anxiety with the Lord. He will ease your burden and lighten your load of stress whenever you ask.

• Joshua 1:9

"Have I not commanded you? Be strong and courageous. Do not be frightened, and do not be dismayed, for the Lord your God is with you wherever you go." The Good News: With God's love behind you, there is no need to be frightened in the face of stress or fear. With his great power, you can do anything.

• 2 Thessalonians 3:16

"Now may the Lord of peace himself give you peace at all times in every way. The Lord be with you all." The Good News: You are never without the Lord or the Holy Spirit, who brings you peace each and every day. Even at your busiest and most difficult of times, God is watching over you.

• Psalm 34:4

"I sought the Lord, and he answered me and delivered me from all my fears." The Good News: If you seek out the Lord in times of trouble, he will answer — even if it's in ways you may not expect it.

• Psalm 23:4

"Even though I walk through the darkest valley, I will fear no evil, for you are with me; your rod and your staff, they comfort me." The Good News: Even in the darkest of times God will lead you to comfort and the light with his grace and guidance.

• Isaiah 41:10

"Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand." The Good News: The Bible tells you again and again that God will strengthen you, guide you, help you, and lead you to heaven with his love and grace. It doesn't matter how many times you fall or fear, he will accept you no matter what.

Showing Gratitude As A Way to Reduce Stress

Gratitude Journal: Keeping a gratitude journal, is another way for us to direct our brains to go to what’s going well and what we appreciate in our lives, so as to counter the negativity bias that our brains are wired for. Writing a journal in longhand can help us slow down and reflect more deeply on the things we’re grateful for. Perhaps journaling before going to sleep works for some students, but keeping a journal at the start of class for a few minutes, might be another way for students to get into this. And remember, like any practice, focusing on what you’re grateful for comes easier with time.   

Gratitude Practice Research shows that one way to take stress down a notch is to cultivate gratitude as a nurturing self-care practice. Practicing gratitude on a regular basis has been associated with enhanced optimism, better sleep, fewer physical ailments, and lower levels of anxiety and depression. Try it yourself!

• Think of something you are grateful for. It could be anything, large or small. Consider, for instance, feeling grateful for waking up in a comfortable bed, having hot water for your morning shower, or having a good cup of coffee to start your day. You might be grateful for the start of a new Term, being able to play a sport or participate in an extracurricular, the sun is out, your friends, or your faith. Whatever it is, direct your mind to go there.

•  Consider how it makes you feel. Take a few moments to sit with that feeling before moving on to the rest of your day. 

Taking charge of our thoughts in this way can shift our feelings in a positive direction. Those more positive feelings can lead to a shift in behavior—we might become more calm and thoughtful, and that can lead to improved outcomes. Just imagine being grateful for those outcomes … and feel your stress levels drop!

Gratitude Prompts:  If it’s hard for you to get started on a gratitude practice consider using gratitude prompts.  Some of the ones below can help you get started.

• I’m grateful for  [a person or persons in your life]

• I’m grateful for  [a pet, or animals in your life]

• I’m grateful for  [things in your home or in your building]

• I’m grateful for  [things in your yard, your street or the park]

• I’m grateful for  [things in your neighborhood]

• I’m grateful for  [things you enjoy doing]

You can focus on the senses:

• I’m grateful for  [something you can hear]

• I’m grateful for  [something you can see]

• I’m grateful for  [something you can touch/feel]

• I’m grateful for  [something you can smell]

• I’m grateful for  [something you can taste]

Five Point Scale for Stress Management