10 Simple Ways to Reduce Stress

1. Worship and give thanks

Robert Emmons, a leading gratitude researcher, studied the link between gratitude and well-being. His research shows that gratitude effectively increases happiness and reduces depression. 

According to Scripture, worship is the prescribed pathway into God’s presence. Psalm 22:3 tells us, “God inhabits the praises of his people.” And Psalm 16:11 says, “In His presence is fullness of joy.” 

Every time we worship, God changes our perspective. This perspective adjustment happens because praise carries us to the presence of God and helps us see our problems in light of His power and greatness. 

Try starting your day with a worship song and then spend a few minutes expressing thanks to God for who He is and all the blessings in your life. Starting your day with gratitude and worship helps “set the tone” for the rest of the day.

 
2. Implement time blocking

You may know time blocking as a way to become more productive. But the best way to time block is to put the most important things on your calendar first. If you are married, do you have a regular time set aside to connect or go on a date? Do you have time set aside to cultivate your Spiritual life or health? 

A lot of stress comes from feeling like our lives are out of balance. When we know our top priorities are already blocked off, it helps us ease our minds. It also creates boundaries around work when we know when to shift into times of rest, replenishment, or connection with others. 

3. Forgive 

Unforgiveness and bitterness can become a heavy burden to carry around. Forgiveness doesn’t mean we excuse unjust behavior. Rather, we trust God for justice. Colossians 3:13 says, “Bear with each other and forgive one another if any of you has a grievance against someone. Forgive as the Lord forgave you.”

Nelson Mandela said, “Resentment is like drinking poison and then hoping it will kill your enemies.” Once you realize that unforgiveness is only hurting you, you can hand it over to God and step into a greater level of peace. To forgive is a posture and surrender of the heart. Sometimes it helps to speak it out loud, “I set my will to forgive ______. God, I give it to you. Whenever it pops back up again, give me the strength to surrender it once more.” 

4. Analyze your commitments

Is your schedule jam-packed with commitments that feel more like obligations? Analyze what you are saying yes to (and inwardly dreading). Take some time to pray over your commitments and ask God to show you what He’s called you to. Sometimes we put things on our plate because of people pleasing or even striving to please God (when He’s already pleased). Check your motivations for your commitments and make sure that what you commit to is what you are called to. 

5. Pray 

According to a 2009 study, members of a group that prayed had lower rates of depression and anxiety and were more optimistic compared to the control group (which had no prayer sessions). Philippians 4:6 reminds us, “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.” 

6. Minimize screen time

After extensive research for his book Stolen Focus, Johann Hari made this conclusion about media, “The algorithms reward fury and penalize mercy.” It can be exhausting for our souls to consume so much chaos in the digital age. Between the news, social media, and election season—an overwhelmed brain and spirit could benefit greatly from a digital detox (or at least minimizing screen time). 

Some practical tips: 

• Turn off the notifications on your phone. Here’s a how-to article.
• Change your screen to grayscale mode to reduce screen addiction. 
• Wear blue light-blocking glasses when using media in the evening to sleep better. 
• Put your phone in another room while you sleep so you don’t reach for it first thing in the morning. 

7. Spend time with the right people 

A life-giving community is important. Find people you can laugh with and who can encourage you in your walk with God. One easy way is to join a small group. Draw boundaries with people who pull you away in your relationship with God or who drain your energy with negativity. 

8. Protect and prioritize your day off

Leviticus 25:4 says, “But in the seventh year the land is to have a year of sabbath rest, a sabbath to the LORD.” God values rest so much that He even wanted the dirt to have a break. Everything God created needs rest and restoration. When we violate this principle of rhythm long enough, we pay the price in our body, soul, emotions, and relationships. Lance Witt says it this way, “You can’t live at warp speed without it warping your soul.” To dive deeper into this topic of Sabbath and rest, watch Pastor Todd’s message, How to Avoid Burnout.

9. Exercise

When you exercise, your body releases endorphins, which are hormones that fight stress. It doesn’t have to be anything intense, but find a way to move your body that you enjoy. It could be walking, running, biking, the gym, tennis, or a group class. Stick to a regular routine and find someone who can hold you accountable. 

10. Get more sleep 

Studies have shown that even partial sleep deprivation has a significant effect on mood.* Consider setting a sleep schedule, cutting down on caffeine in the afternoon, and having one day a week that you can get extra sleep. Consider meditating on these Bible verses before bed: 

• “When you lie down, you will not be afraid, when you lie down, your sleep will be sweet.” Proverbs 3:24
  
• “I lay down and slept, yet I woke up in safety, for the LORD was watching over me.” Psalm 3:5
  
• “Be still, and know that I am God.” Psalm 46:10
  

*Dinges, D. et al., Cumulative Sleepiness, Mood Disturbance, and Psychomotor Vigilance Decrements During a Week of Sleep Restricted to 4 – 5 Hours Per Night, Sleep. 1997 Apr; 20 (4): 267–277.

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