I’m a Christian psychiatrist: here’s how I manage stress

Stress can result from any form of pressure, ranging from family, relationships, career, work, ministry, finance, loss, emigration, to even positive life changes such as becoming a parent. The interesting thing is that it is so individual, and the nature and magnitude of what angsts each of us differs. It is counterintuitive to think of such a potentially damaging concept as positive, yet it can be.

Good and bad stress

Pressure in moderate amounts can help to stretch us, gear us for optimal performance, and get the best out of us. When we face the pressures of life, our brains release stress hormones – adrenalin, noradrenalin, and cortisol – to prepare our bodies to fight back or flee. It is this release that produces the effects felt in the body such as: a dry mouth, sweaty palms, a racing heart, shallow, fast breathing, the shunting of blood to muscles, and focusing of the mind on the immediate threat.

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These neurochemicals are effective for short periods of time, but over prolonged periods are potentially damaging to every organ of the body.

Chronic stress can result in aches and pains, insomnia, generalised weakness, changes in appetite and sleep; and physical health conditions such as hypertension, heart disease, obesity, metabolic problems including diabetes and cancers and immune suppression. Mental health conditions such as depression, anxiety, dementia, psychosis and substance misuse and alcohol problems can also ensue.

Overcoming stress

No one of us is immune to the pressures of life, as Jesus teaches us in John 16:33. It is interesting that neuroscience aligns with scriptures on several strategies to combat stress effectively. On the main, stress management is about appreciation of personal stressors, re-appraisal of the stressor; and re-appraisal of the resources to overcome the situation.

Each of us, based on the way we are wired, reacts differently to situations. Identifying what causes you stress is key to mastering the situation. Simply writing these down can help you to be more self-aware and to curb stress. What past experiences, exposure or encounters make you vulnerable currently?

Re-phrasing stressors can be a potent way of managing them. Focusing on the silver lining rather than the clouds can be helpful.

A plan for managing stress

I like to look at stress management through the lens of what I describe as the Tripart Care ​‘7T model’. Tripart Care is an emotional wellbeing hub which I convene, and the ​‘7T model’ is my stress busting plan that looks at adopting a full-being approach as highlighted in 3 John 2 and 1 Thessalonians 5:23.

The 7T model is about managing your:

1. Trust (faith)
2. Thoughts
3. Temple (body)
4. Treasure (relationships)
5. Time
6. Trauma
7. Tasks (work, career, ministry)

Addressing each of these areas of our lives can help us to manage stress – here are some practical examples:

• Trust – this is about faith and other aspects of our Christian life that have been proven to be of benefit for mental well-being. All of the following practices have proven effects in stress management: faith in a power beyond us; gratitude for what is going well; journalling to clear our thinking; meditation (in this case on such scriptures that assure us of God’s ability to pull us through any situation); and the therapeutic benefits of music (worship).
• Temple – temple management is about taking care of our bodies when feeling stressed. Physical and mental health are closely linked. It has been found that when facing stress, we tend to eat poorly, sleep less and fail to exercise. Each of these are, however, key to the optimal performance of the body, and consequently, of the mind.
• Treasures – I use this word to talk about our relationships – social interaction and drawing encouragement and strength from the company of others has proven benefit for stress management.
• Time – time management is a key aspect of stress management particularly for Christian leaders and ministers. Responsibilities can leave one feeling burnout, stressed or exhausted. A simple strategy to sort out an unmanageable schedule is to separate tasks into four categories: ​“Do, Delegate, Delete, or Delay”. Tasks in the ​‘Do’ category are urgent and important; the ​‘Delegate’ category is for urgent, but non-important tasks; ​‘Delete’ is for non-urgent and unimportant tasks; and ​‘Delay’ is for non-urgent, but important tasks. Overcommitment is a recipe for stress.
• Thoughts – managing our thinking is key to stress management. Key scripture I find that aligns so well with science is Romans 12:1 – 2 and Philippians 4:8. Challenging my thinking guided by these principles have been helpful in calming me at times when my thinking is at risk of going on overdrive.

With a little more attention to these simple and other measures we can live healthier lives and stay on top of stress.

Scriptures referenced in this article:

• John 16:33: ​“I have told you these things, so that in me you may have peace. In this world you will have trouble. But take heart! I have overcome the world.”
• 3 John 2: ​“Dear friend, I pray that you may enjoy good health and that all may go well with you, even as your soul is getting along well.”
• Thessalonians 5:23: ​“May God himself, the God of peace, sanctify you through and through. May your whole spirit, soul and body be kept blameless at the coming of our Lord Jesus Christ.”
• Romans 12:1 – 2: ​“Therefore, I urge you, brothers and sisters, in view of God’s mercy, to offer your bodies as a living sacrifice, holy and pleasing to God — this is your true and proper worship. 2 Do not conform to the pattern of this world, but be transformed by the renewing of your mind. Then you will be able to test and approve what God’s will is — his good, pleasing and perfect will.”

Philippians 4:8: Finally, brothers and sisters, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable — if anything is excellent or praiseworthy — think about such things.