E X E R C I S E S & D E V O T I O N S
Practices for reflection and support
Use these guided exercises to process stress, challenge painful thoughts, and bring honest feelings before God.
Resource Exercises
Changing Lies to Truth
Move from negative self-talk toward truthful statements about who Jesus says you are.
Move from negative self-talk toward truthful statements about who Jesus says you are.
Stress Scale
Name stressors on one side and available resources on the other, then look for what can be removed or strengthened.
Name stressors on one side and available resources on the other, then look for what can be removed or strengthened.
Journal Prompts
Use ten quiet minutes to write down thoughts, pains, joys, thanksgiving, lament, and hope.
Use ten quiet minutes to write down thoughts, pains, joys, thanksgiving, lament, and hope.
Changing Lies to Truth
This exercise helps connect a painful situation, the thoughts it creates, and the truth of who Jesus says you are.
- Write down the most recent negative situation you are dealing with.
- Write down the negative thoughts and feelings you are having about yourself because of that situation.
- Consider that those thoughts and feelings may not be truth, but lies.
- Write truthful statements about who Jesus says you are.
- Return to those truthful statements when the same lie rises again.
Change Lies
- I am a horrible parent.
- I do not know how to love.
- I am not loved or loveable.
- I am a loser.
To Truth
- I care for and about my child.
- I love my child and have shown love many times.
- Jesus says I am loved.
- I am not defined by this painful moment.
Stress Scale
On one side of the scale, list the things that stress you out. On the other side, list the resources available to you. Remove the stressors you can, and strengthen the resources you already have.
Stressors
- Long work hours or being overtired.
- Little time for exercise or connection.
- Money pressure, car trouble, illness, or conflict.
- Too much being asked of you at once.
Resources
- A supportive spouse, friend, small group, or pastor.
- A doctor, counsellor, or therapist.
- A strong faith and prayer support.
- Healthy routines, exercise, rest, and asking for help.
Journal Prompts for Depression
Set aside ten minutes each day to write down your thoughts, pains, joys, thanksgiving, and prayers.
HONEST LAMENT BEFORE GOD
01
What emotions am I carrying today that feel too heavy to hold?
What emotions am I carrying today that feel too heavy to hold?
03
If I could tell God one thing I feel I cannot tell anyone else, what would it be?
If I could tell God one thing I feel I cannot tell anyone else, what would it be?
02
Write a prayer of lament modeled after the Psalms, such as Psalm 13, 42, or 88.
Write a prayer of lament modeled after the Psalms, such as Psalm 13, 42, or 88.
IDENTITY IN CHRIST
01
How do I see myself right now, and how does that differ from how God sees me?
How do I see myself right now, and how does that differ from how God sees me?
03
Reflect on Romans 8:38-39. What does it mean that nothing can separate me from God's love?
Reflect on Romans 8:38-39. What does it mean that nothing can separate me from God's love?
02
Write down three truths about who I am in Christ. How do they contrast with the lies depression tells me?
Write down three truths about who I am in Christ. How do they contrast with the lies depression tells me?
REMEMBERING GOD'S FAITHFULNESS
01
Write about a time God carried me through difficulty before.
Write about a time God carried me through difficulty before.
03
Reflect on Lamentations 3:22-23. What might a new mercy look like for me today?
Reflect on Lamentations 3:22-23. What might a new mercy look like for me today?
02
How has God shown His presence in small or unexpected ways recently?
How has God shown His presence in small or unexpected ways recently?
HOPE AND HEALING
01
What would I like to ask God to heal in my heart right now?
What would I like to ask God to heal in my heart right now?
03
Meditate on Isaiah 41:10. How might God be saying, "I will uphold you," today?
Meditate on Isaiah 41:10. How might God be saying, "I will uphold you," today?
02
Write a letter to my future self, encouraging them to keep going with God's help.
Write a letter to my future self, encouraging them to keep going with God's help.
Journal Prompts for Anxiety
After journalling, close with a short prayer, such as: Lord, I give You my worries and receive Your peace. Amen.
REFLECTING ON GOD'S PRESENCE
01
What anxious thoughts am I carrying today, and how can I lay them before God in prayer?
What anxious thoughts am I carrying today, and how can I lay them before God in prayer?
03
Write out Psalm 46:1 in your own words. How does it apply to my current situation?
Write out Psalm 46:1 in your own words. How does it apply to my current situation?
02
When have I recently felt God's peace, even if only briefly?
When have I recently felt God's peace, even if only briefly?
PRAYERFUL PROCESSING
01
Turn one of your worries into a written prayer.
Turn one of your worries into a written prayer.
03
Write a letter to God about your fears, then imagine His loving and reassuring response.
Write a letter to God about your fears, then imagine His loving and reassuring response.
02
If Jesus were sitting with me right now, what comforting words might He speak into my anxiety?
If Jesus were sitting with me right now, what comforting words might He speak into my anxiety?
REFRAMING THOUGHTS WITH SCRIPTURE
01
Which Scripture verse brings me the most comfort when I am anxious?
Which Scripture verse brings me the most comfort when I am anxious?
03
When has God brought me through something difficult before, and how does that build faith for today?
When has God brought me through something difficult before, and how does that build faith for today?
02
Identify one anxious thought. What truth from God's Word can I use to counter it?
Identify one anxious thought. What truth from God's Word can I use to counter it?
GRATITUDE AND GROUNDING
01
List three small blessings from today.
List three small blessings from today.
03
How does my body feel when I am anxious? What calming practice can invite God's peace?
How does my body feel when I am anxious? What calming practice can invite God's peace?
02
Describe something in creation that calms me. How might it reflect God's peace?
Describe something in creation that calms me. How might it reflect God's peace?
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