What Is the Best Way to Manage Stress?

Be still, and know that I am God. 
I will be exalted among the nations,
I will be exalted in the earth!
		Psalm 46:10 (NIV)

It’s no surprise to find out chronic stress overwhelms us. Eighty percent of Americans are worried and stressed about the war in Ukraine according to the NBC poll on stress in America.

In addition, rising costs of everyday items and inflation concern 87% of participants. Over 70% of parents worry about the pandemic effect on children. These large numbers of stressed people strain the already overloaded mental health system.

We desperately need stress management techniques. So, what is the best way to manage stress?

Difference between good and bad stress

Short-term stress can be beneficial to build resilience and encourage growth. It challenges us and allows us to face our fears and grow. However, chronic stress is not conducive to wellness.

Negative health consequences of chronic stress

Chronic stress causes headaches, poor gut health, heartburn, acid reflux, a decrease in immunity, increased blood pressure, and increased risk of heart disease, type 2 diabetes and more.

How to reduce chronic stress

Dr. Daniel Amen lists ways to combat chronic stress in his book, You Happier: The 7 Neuroscience Secrets of Feeling Good ¹. Here are a few: focus on your breathing, take a walk, or do something creative like painting or gardening. Other strategies from the Daniel Plan study and his blog are learning to say no, finding meaning and purpose in life, diaphragmatic breathing, avoiding automatic negative thoughts, and focusing on our overall routines of health such as quality sleep. ²

However, number one on Dr. Amen’s list to manage stress is daily prayer and meditation. I won’t bore you with a lot of research and statistics to prove prayer reduces stress. If you want proof, just try it and see!

Prayer and meditation for stress management

How do we carve out a few minutes a day to quiet our minds, meditate on scripture, and spend time in the presence of God?

A daily quiet time of prayer is a habit. Set an alarm for a certain time of day that fits into your schedule. Try habit stacking by associating prayer with another activity in your day. Or find a friend or mentor to keep you accountable.

When I began attending church and reading the Bible again, my small group implemented a buddy system for beginning a daily quiet time with God. We set our own time of day for it, but we emailed our buddy the scripture we read and any revelations from God. At first, I struggled, but having accountability helped me develop the habit.

Tools for prayer and meditation for stress management

Prayer releases control of our circumstances to God to relieve worry and anxiety. Here are some tools to help us use prayer and meditation for stress management.

First, talk to God, then be still and listen. I always remember this saying—prayer is talking to God and meditation is listening to what God says to us.

For instance, read a daily devotional book, or sign up for a verse of the day email from the YouVersion Bible app, or another website you like. Read the scripture several times, out loud if you can. Thank God for His blessings and ask Him where to focus your time and attention today.

Another example is to have a conversation with God by praying the Psalms.

Shauna Niequist, New York Times bestselling author, suggests breath prayers. Inhale, and think of something you want to internalize, such as peace or joy. Exhale and think of something you want to rid yourself of, like anger or anxiety.  ³   

Try focusing on the breath and scripture with this method. Reflect on the beginning of a scripture while inhaling and recall the second part while exhaling.

For example, use Psalm 46:10. Inhale on “be still.” Exhale on “Know that I am God.”

Final thoughts

Do you have a daily time for prayer and meditation for stress management? If not, what steps will you take to start one?

What are some of your favorite scriptures to use the breath prayers method? Let me know in the comments!

For more scripture ideas, download my gift to you, “12 Scriptures for Challenging Times.”

References

1. Amen, D. G. You, happier: The 7 neuroscience secrets of feeling good based on your brain type. Carol Stream, IL: Tyndale Refresh, 2022, p 301.
2. Amen, Daniel, and Dee Eastman. The Daniel Plan: Focus, Essential Four. Grand Rapids, MI: Zondervan, 2015, p 64-66.
3. Young, Sarah. “When Life Gets Stressful, Look For the Blessings: Mark Wahlberg, Roma Downey, Shauna Niequist.” Jesus Calling Podcast, 14 April 2022. https://www.jesuscalling.com/podcast/when-life-gets-stressful-look-for-the-blessings-mark-wahlberg-roma-downey-shauna-niequist/

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