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Pastoral Care Inc.

REFRESH newsletter: November 10, 2022

Theme: Overcoming ... Anxiety

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      PCI REFRESH: Overcoming Anxiety

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Overcoming ... Anxiety

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Experiencing Anxiety? Don’t Ignore It!

by Jim Fuller

Influential business expert Peter Drucker wrote that being a pastor is one of the world’s four hardest jobs (the other three: U.S. president, university president, hospital CEO).

The pressure of leadership. Preparing and delivering a sermon on deadline week in and week out. People’s high expectations. The impact on your family. Working nights and weekends. Conflicts within the church. Frequent disappointments and setbacks. The temptation to compare your church to the larger church down the street. The temptation to throw in the towel.

Yes, being a pastor is hard. In response to these overwhelming challenges, some pastors experience anxiety. Anxiety is “distress or uneasiness of mind caused by fear of danger or misfortune.” Of course, as Christians, we have nothing to fear. But as humans, we sometimes do. And yes, even pastors are humans.

People with anxiety may have symptoms that linger off and on for weeks or even months. Anxiety can manifest itself in one of more of the following ways: restlessness, fatigue, trouble concentrating, irritability, difficulty falling or staying asleep. Anxiety also can trigger panic attacks, marked by a rapid heart rate, excessive sweating, and trouble breathing.

Pastor, are you feeling increasingly anxious? Are you tense? Are you stressed out? Do you find yourself wrestling with worry? Do you go over and over in your mind about things that may or may not happen?

If you are dealing with anxiety, I urge you not to ignore the problem. I have been counseling pastors for many years. I know that most pastors find it difficult to admit their weaknesses or admit that they are struggling.

But anxiety is a condition that doesn’t go away by ignoring it. On the contrary, anxiety can have a harmful impact on your ministry, your relationships, and your family, if you don’t acknowledge the problem and deal with it directly.

Imagine that you are swimming in the ocean and a big wave rolls in, threatening to knock you down. What should you do? Your first thought might be to turn back to the beach, but that would probably be a mistake. That would leave you in the path of the wave and might result in you being pounded into the sand. A better response is to dive directly into the wave. You will come out on the other side of the breaker and out of harm’s way.

That is a good illustration of how to overcome anxiety. If you are feeling anxious or stressed, don’t ignore the problem, try to minimize it, or postpone dealing with it. A better solution is to face the problem head on and deal with it before it comes crashing down upon you.

Anxiety is highly treatable. The first step is to pray about it. The second step is to talk to someone. It helps to talk about it. Putting the problem into words forces you to deal you’re your anxiety rather than ignore it. Listening to what someone else has to say about is can also be very helpful.

If you are feeling anxious, reach out to someone you trust. Maybe another pastor. Maybe an old friend living in another city or state. You are also welcome to reach out to me. 

I am a licensed professional counselor.  I have talked to hundreds of pastors about the many challenges you face in ministry. I would be very happy to talk to you.

If you are experiencing anxiety or stress, give us a call. We are in the ministry together and together we can become stronger. Call or email Pastoral Care Inc.: 918-758-4147, jfuller@pastoralcareinc.org. We are here to help you! 

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Seven Tips to Reduce Your Stress Level

by Terry Hull

Pastors are so busy caring for others, they sometimes fail to care for themselves. If you are feeling anxiety as a pastor or church leader, here are some practical suggestions that can help.

There is nothing on this list that you haven’t heard before. As a matter of fact, you probably have recommended these things to others. So, use this list for self-inventory. Sure, you know that these are important things to do. But are you doing them?

1. Pray and meditate. Surveys have found that half of pastors admit that they are not spending enough time in prayer. Taking a few minutes to read and meditate through a passage of Scripture can make all the difference. God is the answer to every problem; we enter God’s presence through prayer and Scripture. This is the advice we give to our church members. It works for pastors, too!

2. Take frequent breaks. Pastors spend a lot of time studying, writing, and shuffling paperwork. It is important to take frequent breaks. Get out of the office. Take a walk. Exercise. Interact with others. It helps a lot to temporarily get your mind off the many things you are dealing with and then come back to them with fresh eyes and renewed energy.

3. Take a short trip. Taking short breaks throughout the day is important. It is also important to take longer breaks every now and then. Get away for a day or two. Relax and spend some time by yourself or with your family. Even Jesus needed to get away from time to time. We need to do the same. When was the last time you got away?

4. Make a list of small, realistic goals. The work of ministry is never done. There is always something more to do, always another soul to save. It is easy for a pastor to feel that he or she isn’t getting anywhere, and that success is out of reach. Having small, realistic goals will help you see that you are making real progress and achieving successes each day.

5. Seek help with financial concerns. Finances is a common cause of anxiety for pastors. Are you anxious about your church’s or your own personal finances? Share your concerns with someone who can help. You may not know many people who understand the unique pressures of the ministry, but you no doubt have many contacts who know about money and finances. Turn to them. Take advantage of their expertise. Many people in your life who would love to advise you, if you seek out their help.

6. Take care of your body. One sign of a workaholic is someone who is too busy to take care of their own physical needs. Pastors are not superhuman. Every human body requires good nutrition, lots of liquids, and plenty of sleep. You can’t do your best when you are sluggish or sick from eating unhealthy foods or being dehydrated. You can’t think straight when you are fatigued from sleep deprivation. Failing to provide your body with its most essential needs will lead directly to an increased anxiety level.

7. Seek professional counseling. The only thing shameful or embarrassing about turning to a professional counselor is failing to do so when you need it. If you have a problem with anxiety that keeps growing and won’t go away, talk to a counselor. Cognitive behavioral therapy -- “talk therapy” with a trained counselor for a limited number of sessions -- often produces great results.