Paul says in Philippians 4:4 “Rejoice in the Lord always. I say it again: rejoice!” Are you losing your joy? Feeling burned out? In need of renewal?

How can you get back on the path to renewal and joy?

1. Recognize the signs of burnout.

A sign of burnout is a constant feeling of tiredness–physical, mental, or emotional. You lack physical energy and feel emotionally spent and mentally drained.

You may begin to question why you are doing everything you do. You may start to withdraw from people, like a teen who hides in his/her room to avoid interacting with others. If you are optimistic, you become pessimistic. If you tend to be pessimistic, your pessimism worsens.

Everyone experiences negative emotions periodically, but it’s important to recognize when those feelings become worse and when prolonged feelings of pessimism begin to dictate your well-being. Failure to recognize burnout can lead to depression, even suicide.

2. Reverse the damage of burnout.

One can reverse damage from burnout by managing the process of recovery. We can do this by seeking support from others, including professionals when their help is necessary. If burnout is not dealt with properly, you might only take care of physical symptoms, leaving emotional and other aspects unresolved. Ignoring these other factors can have dire consequences to your well-being over time.

Susan Krauss Whitbourne, a therapist and a professor of Psychological and Brain Sciences at the University of Massachusetts Amherst, says, “You may not be able to change the situation that caused your stress, but you can change your reactions. Looking for the silver lining, seeing the humor in your predicament, or regarding the situation as a test of your faith are all ways that you can manage your emotions and get through even the most stressful hassle.”

Her recommendations are biblical. She calls us to look “for the silver lining” and “the humor in your predicament,” even regarding our situation as “a test of faith.” Similarly, Peter in 1 Peter 1:6 calls us to find joy despite the trials we face in life.

Reversing burnout requires change, especially in how we perceive predicaments we are experiencing. Remember–Our God is a God of change. Learn to look beyond how you perceive a situation. As we look for small reasons to laugh in stressful circumstances, or for anything positive in a life full of seeming negatives, or as we search for spiritual insights hidden beneath our burdens, we are gradually learning to manage and reverse the negative feelings that come from burnout.

In managing stress, learn to practice personal “self-care,” which helps us relax and look at stressors from a different perspective. A new outlook can help us to be more objective about our emotions and not just wait for them to pass. Physical exercise, spiritual disciplines, and proper rest and diet are important elements of self-care.

It’s important to discover what practices work for each of us. If soaking in the tub with soft music and candles helps you–go for it! If reading scripture or singing or praying to God helps–go for it!

Below are practices I have found helpful in reversing negative feelings.

Making Myself Feel Useful. A neat house brightens my life, and a smile of appreciation from my children or husband can bring joy to my spirit. So I find cleaning the house or cooking a special dinner for the family therapeutic.

Actively Listening to Myself. I like to ask myself why I feel the way I do and verbalize those feelings. These honest conversations with myself, these quiet times of listening to my soul, help bring clarity.

Praying Out Loud. Praying aloud to Jesus about hurt, pain, and struggles brings healing and freedom, especially when I consider how much Jesus suffered for my sins.

Worshipping God Alone. Worshipping God in solitude with praise songs delivers me from feeling powerless, exhausted, anxious, and tempted to take things into my own hands. Acknowledging to God that He is sovereign and powerful transforms how I view my situation and brings comfort and hope.

Meditating on God’s Word. Reading the Bible, reciting familiar verses, and believing in God’s promises remind me of His goodness and love and refresh my soul.

Resting. Watching a good movie or enjoying a meal at a favorite restaurant are just a couple of ways I have rested from everyday routines and allowed myself to be refreshed.

3. Build resilience against burnout.

Building resilience against burnout can keep us from falling into vicious cycles of burnout and recovery. Following are some simple stress management tips to cultivate resilience.

Start the day with a simple conversation with God. Spend time reading His Word and meditating on the verses He impresses on you. This habit can help you become spiritually “tough.”

Adopt a healthy diet and exercise routine. Healthy eating doesn’t have to be expensive, and consistent exercise doesn’t have to be rigorous. Just make goals that are achievable for you. In addition, make it a habit of resting and sleeping at regular times. Protecting your physical well-being has a positive impact on your ability to recover from trying circumstances.

Set boundaries for yourself and keep them. Everyone has limits and going beyond them repeatedly makes us more susceptible to burnout.

Make time to play. Don’t focus solely on work and family responsibilities. Having fun can help give balance to life and ward off stress.

Michael J. Formica, a counselor and author, says, “There is only the present moment. If you fill your cup with past regret and future anxiety, there is no room for anything else; you only end up robbing yourself of the joy found in every breath with which you are blessed. Empty your cup–if you are safe in the present moment nothing can hurt you unless you allow it.”

To avoid burnout, we must trust that God knows our need. He instituted the Sabbath for us to be still and rest in Him. Our Savior described Himself as the Living Water and Bread of Life to remind us to “drink” and “feed on” Him. He desires to give us an abundant life–a life in which we are being constantly renewed by the joy of His presence–not a life of burnout. Jesus promises, “If you remain in me and I in you, you will bear much fruit; apart from me you can do nothing.” (John 15:5) Let us heed His call so that we will not be robbed of our physical, mental, emotional, and spiritual health and be burned up by the cares of this world!