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Six Ways to Help Manage Stress and Eustress

by Julia M. Bruce, MSPC, Mental Health Coach,
CEO, Wellspring Christian Ministries

Like Jesus, we need to make sure we are taking time to retreat to a place to be alone, spending time in prayer. Jesus understood the limitations of our physical endurance. This is why he told his disciples to come away and rest. So, give yourself permission to retreat, recharge, and rest…even when life is both stressful and when experiencing eustress.

Each year schedule time away in your calendar for a spiritual retreat, whether that means going away or spending quiet time at home. Make a planned time away with a personal Bible Study that will renew your mind, strengthen your soul, and prepare you to keep on ministering. Then during the rest of the year, here are six ways to help you manage stress and eustress

Exercise to burn off excess eustress

Exercise is another way you can burn off some excess adrenaline when you are caught up in eustress. That might be a trip to the gym or exercising to a cardio online workout or DVD. It could be going to play a game of basketball or tennis with friends. Any type of exercises that will get your heart pumping and your body sweating can help get rid of the adrenaline so that you can then begin to relax.

Manage eustress by taking time to calm down before going to bed

Eustress is exciting, but it is also exhausting. Although when you are in the height of eustress, you may not feel the exhaustion because of the adrenaline pumping through your body. So even if you do not feel tired, you need to make sure you are getting enough rest. You should plan for at least seven to eight hours of sleep each night. However, this can be difficult when you’re excited so you might need to spend 30 minutes before going to bed doing something that will help you calm down.

Practical ways to calm down before bed when eustress is high

You might try listening to some calming music or taking a hot shower or bath. Aromatherapy is helpful for some people and you can light a candle or use some oils in a diffuser. Another suggestion is using an audio Bible app with a timer and listen to the Bible as you are going to sleep. There are also various sleep apps you can download and utilize, such as Abide, a Christian app.

Take a moment write down some of the things you do to relax. Then go back and number them on a scale of 0 to 5 how effective each one is for you. (Zero is not effective and five is most effective). The more stress or eustress you are experiencing, the more effective you will want your relaxing activity to be.

Using meditation to manage eustress

Another way to manage eustress is to meditate. According to Merriam-Webster’s online dictionary, the word meditate means, “to engage in contemplation or reflection.” (Merriam-Webster) Simply put, it means that we take time to think carefully and deeply about something. The world has lots to say about meditation, but so does the Word of God and that is the meditation we want to focus on to help you manage stress and eustress. Joshua 1:8 says, “This book of instruction must not depart from your mouth; you are to recite it day and night so that you may carefully observe everything written in it. For then you will prosper and succeed in whatever you do.”

What the Bible says about meditating

Read the following verses in your Bible and circle the word “meditate” every time it appears.

  • Psalm 1:2. Instead, his delight is in the Lord’s instruction, and he meditates on it day and night.
  • Psalm 63:6. When I think of You as I lie on my bed, I meditate on You during the night watches.
  • Psalm 77:3. I think of God; I groan; and I meditate; my spirit becomes weak.
  • Psalm 77:6. At night I remember my music; I meditate in my heart and my spirit ponders.
  • Psalm 77:12. I will reflect on all You have done and meditate on Your actions.
  • Psalm 119:15. I will meditate on Your precepts and think about Your ways.
  • Psalm 119:27. Help me understand the meaning of Your precepts so that I can meditate on Your wonders.
  • Psalm 119:48. I will lift up my hands to Your commands, which I love, and will meditate on Your statutes.
  • Psalm 119:148. I am awake through each watch of the night to meditate on Your promise.
  • Psalm 143:5. I remember the days of old; I meditate on all You have done; and I reflect on the work of Your hands.

What did the Psalmist meditate on?

From these verses, on what did the Psalmist meditate? The Lord’s instruction, God, music, on God’s actions, God’s precepts and ways, God’s wonders, God’s commands, God’s promise, all that God had done, and the works of God’s hands. How can meditating on these things help you manage stress and eustress? It’s a matter of where you focus your mind. As we shift our thoughts and focus to God, our mind can calm and begin to rest.

From the list above, what are some of the things you can meditate and reflect on when you need to manage eustress? Can you think of other things to meditate on?

Journal your gratitude for some “down time” to manage eustress

Another way to take some “down time” and manage your stress and eustress is to keep a journal of the blessings that God has given you. You can create a journal that expresses your gratitude to God for how he has worked in your life, for how He has supplied for your needs, and for His eternal, unconditional and unfailing love for you. Be sure to journal your thankfulness about the little things as well as the big things.

Enjoy nature to relax when eustress is high

Nature can also help us begin to relax. So, take time to take in the sunset or sit on the porch and admire the starry sky. Open the window and listen to the rain or the birds singing. Take a walk through a garden. Burry your toes in the sand at the beach and listen to the waves crash. There are many apps that have nature sounds and they can be helpful, but all your senses can become stimulated in the actual experience of being in the midst of nature. If nature helps to quiet and calm you, use the apps if you are not able to actually experience nature, but try to get out and enjoy the world God created for us.

Prayer walk to calm your mind and manage eustress

Prayer walks can also help to calm your mind and it can also be exercise. You can prayer walk anywhere. You can pray through your neighborhood, in the mall, around your church, at the kids’ school, along the beach shore, or wherever you feel God tugging at your heart to pray. As you listen to the Spirit’s leading as you pray, you mind will begin to quiet.

If we don’t take down time, eustress turns into distress

Eustress can be exhilarating and exciting. But without time to relax between these experiences, eustress can turn into distress. Our bodies need time between the exciting and fun things in life to rest in a relaxed state. We need time for our minds to process and moments to enjoy the exciting parts and then time to rest. Ecclesiastes 3:1-8 says there is a time for everything. We need to make sure we take time to both enjoy the exciting parts of life and take time to rest so that we can focus on the next thing in life. It is important for us to maintain a healthy balance of excitement and rest.

Self-care course and coaching

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Coming December 2021!

Pre-order for a 50% discount. You will get the complete set of downloadable self-care video-based course plus 10 group coaching sessions.

Pre-order now to receive a 50% discount! (Releasing December 2021)

You will get the complete downloadable self-care video-based course plus 10 group coaching sessions.

We know that ministry is hard! When you serve in ministry as staff or volunteer, you are on a spiritual battlefield 24/7. As you serve God, you fight for the Kingdom of God and our adversary is constantly attacking. He wants you to either lose your effectiveness in your ministry role or get you to quit. We must be sure we are reconnecting to the Vine (Jesus) so that we can refill, renew, and recharge. Then we can keep on pouring into others.

If you are feeling like you are losing the fight or struggling to stay in the fight, Jesus says to you, “Come away by yourselves to a desolate place and rest a while.” (Mark 6:31) Self-care is both Biblical and necessary, if you are going to stay in the fight and be effective in the Kingdom of God. Stress, burnout, and compassion fatigue are real weapons that the adversary uses against us.

Even if you do not serve in ministry, if you are a Christian, you too are in a spiritual battle. Every Christian fights the same adversary and our Biblical self-care principles are for every Christian.

What you get in this self-care course:

In Part 1 of this video-based course, you will learn about the spiritual dangers in ministry, discover if God is testing you or is Satan attacking you, understand that ministry is battlefield and how to be steadfast, immovable on the battlefield, learn how the devil uses his wiles and schemes against us, and remember how to use your Spiritual Armor. We will also breakdown stress, burnout, and compassion fatigue.

Part 2 is all about Preventing and Recovering from Burnout and Compassion Fatigue as we go through six areas that need self-care. In this part of the course we will provide you with practical ways that you can immediately begin practicing self-care. As you continue to serve God in whatever way He has called you, self-care is vital if you are not going to grow weary in doing good so you can reap at the proper time (Galatians 6:9).

Additionally, this packaged deal will provide 10 group coaching session where we will discuss the weekly assigned videos and do check-ins on where you are in each of the six areas of self-care that include: Spiritual, Sensory, Emotional, Social, Physical, and Intellectual.

Releasing in December 2021, this packaged deal will include the complete video-based course plus 10 group coaching sessions with the author, Julia Bruce. In the 10-week program you will complete weekly videos and assignments and then meet virtually for a group coaching session to help you apply self-care where you need it. 

But wait! That’s not all! Check out this Bonus to the self-care course and coaching program.

BONUS: While this course and group coaching is not releasing until December 2021, if you’re purchasing this material, we know you need help now. So, if you purchase before the release date, we’ll place you in our new private Facebook membership page for free through the end of 2021. In January, this group will require a monthly subscription of $19.99. But it will be yours free through the end of year when you purchase the pre-release of the course and group coaching sessions.  

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