4 Simple Ways To Beat Stress & Avoid Burnout

Slowing down is a matter of survival. I learned this the hard way on a Saturday afternoon in 2013.

I was doing what I always did on Saturday–running around like a crazy person, dropping kids off at sports, texting church members about upcoming events, and fielding calls about an upcoming baptism at my house.

While I was driving that day I felt my chest constrict and I was having trouble breathing. “This can’t be happening,” I thought. “I don’t have time for a heart attack!” Reluctantly, I headed to the hospital. In the E.R. they ran all the usual tests, echocardiogram, chest x-ray, and so on. They found nothing.

“Everything looks good” the doctor said. “It’s probably an anxiety attack. Are you under a lot of stress?” When I told him I was a pastor and a police chaplain he flashed me a concerned smile and suggested that I see my doctor to talk about stress reduction.

Since then I’ve changed a lot about the way I work. Besides hiring an assistant, seeing a therapist about once a month, and taking a small dose of anti-anxiety medication, here’s the most important thing I do now.

I slow down.

 

If you have been feeling stressed here’s four simple steps you can take, along with the acronym “SLOW” to help you remember.

1 – SILENCE

Don’t be afraid of silence. It’s hard to be quiet in our culture. If I had time driving or waiting in line I would make a phone call or text. Now, I just allow myself to be quiet. Call it prayer or meditation, if you wish, but I’ve learned that my mind comes alive in the silence.

2 – LISTEN

Like silence this is difficult. Listening is an art form. I don’t mean listening to music or a podcast. I’m talking about slowing down enough to hear what people around you are really saying. This is not listening for problem solving, but listening for understanding and empathy. Also, in the quiet moments of silence you can listen for what God is saying to you too.

3 – OBSERVE

I had lost the ability to see and notice the beauty of the world around me. Taking time to notice things helps you remain in the present. Yes, life can be ugly, but there’s a lot that is appealing too. Make a decision to observe what’s good for your head and heart. That means avoiding the news for a while and going to an art gallery or taking a walk on the beach at sunset.

4 – WAIT

Learn to wait. We are so impatient! Next time you’re in line for something at the post office or tax collector’s office don’t whip out your phone, don’t text, don’t put in your earbuds. Try waiting patiently…quietly. This is a trick that I have to make time slow down. It’s a ninja-like skill to wait without distracting yourself with an electronic device. Waiting forces you to slow down and when you do it’s easier to observe and listen.

Since 2013 I’ve relapsed a couple of times. I’ve allowed myself to become over-involved, over-extended and generally worn out. Whenever that happens I come back to this acronym and put it in place again. It always helps.

So tell me, how do you deal with stress, busyness, and potential burnout? Consider leaving a comment and let me know!