Written by Dr. Jennifer Londgren

Lutheran teachers, you have a lot on your plates right now. Whether it is managing the educational needs of your own children or the stress and anxiety of students, parents, and congregation members in your care, dealing with those things along with your own personal emotional reactions can feel like too much. Developing outlets and ways to cope is essential. I believe that Christians who develop strategies to take care of themselves are better able to serve others.

Taking care of ourselves is not something we should “get around to doing at some point.” It is necessary for our health and wellbeing. As a Christian, university professor, mental health clinician, wife, and mother of three, I understand how important it is to create harmony between my roles. I have a set of self-care strategies and tools that I apply to myself and teach to my students, clients, interns, and even my friends.

These are my top anxiety management strategies.

1. Be kind to yourself: The first thing that I recommend doing is to take time and check in with yourself. How are you are feeling? What is on your mind? Reflect on how you feel and name your emotion. Many times, people feel emotions about their emotions (guilty about being angry, depressed about being anxious, or anxious about being anxious).Feelings are not wrong or bad; they are information for us. They are guides that lead us to take care of ourselves. If you are feeling overwhelmed, stressed, and tired, take a break. Don’t beat yourself up for not being productive. You have permission to rest if you need to.
2. Reframe your anxiety: When you view anxiety as information your body is giving you, it doesn’t feel as scary. If you label anxiety as excitement instead of fear, it produces a different response in your brain. Many people try repressing their feelings or distracting themselves to avoid facing how they feel. Take time to sit in the feeling instead of running from it. Notice where you feel it (head, stomach, heart) and be curious about it instead of critical. Let it come and go like a wave, and know it will always go away.
3. Gratitude: Gratitude is one of the most healing emotions we can experience. The Bible constantly talks about giving thanks, and science backs up its importance. It is neurobiologically impossible to feel gratitude and anxiety in your brain at the same time. Develop a gratitude practice every day. Each morning, thank God for specific qualities you treasure in your family members. Text someone, sharing what you specifically appreciate about them. Tell your spouse what you appreciate about them rather than sharing “areas of growth.”
4. Guard your mind: We live in a world of constant bombardment: social media, news headlines, email. Social media use is directly correlated with higher levels of unhappiness and depression. Set limits on your social media use. Be a critical consumer of what you are looking at. Do not look at your phone first thing in the morning. Set an intention to start your day with a devotion, prayer, meditation, stretching, looking at a picture that inspires you or a picture of your loved ones. Guard your mind like your life depends on it.
5. Breathe: Any act of intentional breathing communicates to your body that you are safe. This is the fastest, easiest, and cheapest way to regulate your body. Pair breathing with a soothing statement: “I can handle hard things” or “This moment will pass.” Every day I put my hand on my heart and say, “I am exactly where I need to be” while breathing in for four seconds and breathing out for four seconds several times. Every day as I walk to my classroom to teach, I breathe and say, “Let the words of my mouth and the meditation of my heart be acceptable in your sight, O LORD, my Rock and my Redeemer.” I enter my classroom feeling excited, calm, and at peace even as I am looking at a room full of masked students who are on their phones.
6. Find support: Oxytocin is one of my favorite hormones. Is it weird that I have a favorite hormone? This amazing chemical is released in our brain when we bond and connect with others, have a deep conversation, or do something kind for someone else. It has the nickname the “cuddle hormone.” God gave us this so that we would support each other as a community. It feels good to. Interestingly enough, this is also a stress hormone. It is released in our brain when we are feeling stressed, and it compels us to share our stress with others. Share how you are feeling with others. Be vulnerable with how you are doing. Find support. If you are afraid to burden others with your problems, consider seeking professional help. Christian Family Solutions is an amazing resource for Christians who may want to talk with a counselor. It is Christ-centered counseling that is completely confidential.

When you are feeling burned out and overwhelmed, remember that you are not alone. Use COVID-19 as one of the greatest learning opportunities of your life. View it as a chance to learn how to cope when you feel out of control and a great reminder that God is really in charge. Find ways to take care of your body and mind so you will be able to serve others more effectively. When Christians are well-minded, they can focus on God’s work. Remember that we have access to the peace that surpasses all understanding through faith in Christ Jesus.

For more information on this topic, contact Jennifer Londgren at Jennifer.londgren@mnsu.edu or visit Christianfamilysolutions.org.

Dr. Jennifer Londgren serves as a licensed marriage and family therapist for Christian Family Solutions and is a nationally certified counselor. She also serves as a professor in the Health Science Department at Minnesota State University-Mankato MN.