Pastors are often the first to encourage others toward healthy living—but the last to apply that same wisdom to themselves. Sermons about rest, hope, and God’s faithfulness come easily when speaking to a congregation, yet many pastors live under relentless pressure, silently wrestling with exhaustion, anxiety, or discouragement.
Self-care can feel like a foreign concept, especially in a culture where ministry is equated with self-sacrifice. But Scripture tells us, “Love your neighbor as yourself” (Mark 12:31). For better or for worst, we are called to love others and to take care of the temple God gave us, including our heart and mind. If we neglect our own soul, mind, and body, we risk burnout, impaired judgment, and even physical illness.
One practical, evidence-based tool that can help is reframing which is a concept from Dialectical Behavioral Therapy (DBT) that fits beautifully within a Christian worldview. We wanted to share about that with you.
What Is Reframing in DBT?
In DBT, reframing means looking at a situation from a different, more helpful perspective. It doesn’t deny reality or pain—it changes the interpretation of events so we can respond in healthier, more effective ways. Honestly, do some great research on this, it preaches really well.
For example, imagine you receive criticism after a sermon. Without reframing, your thoughts might spiral: “I’m a failure. I shouldn’t be in ministry.” Reframing might sound like: “That feedback was hard to hear, but it’s an opportunity to grow as a communicator.”
Reframing isn’t about “putting a positive spin” on everything—it’s about finding a truthful, balanced perspective that allows you to move forward without being crushed by negativity.
How Reframing Aligns with Christian Faith
The Bible has been teaching reframing for centuries, only it calls it renewing the mind. Romans 12:2 tells us:
Do not conform to the pattern of this world, but be transformed by the renewing of your mind.
Paul’s words remind us that transformation begins in our thought life. When we bring our thoughts into alignment with God’s truth, we can see our struggles in light of His promises.
- Old Testament Example: Joseph reframed his years of betrayal and suffering by saying to his brothers, “You intended to harm me, but God intended it for good” (Genesis 50:20).
- New Testament Example: The author of Hebrews reframed the agony Jesus experienced with the cross by focusing on “the joy set before Him” (Hebrews 12:2).
Reframing in the Christian sense means holding our circumstances up to the light of God’s Word and asking: What is true? What is eternal? How does God see this?
(Note: there is a lot of mysticism and other religions that can be tied to DBT and mindfulness that can be part of reframing. This is very much a Christian practice and we do not need to let it go because we are fearful it may look like we are practicing another religion.)
How Pastors Can Practice Faith-Based Reframing
- Catch the Thought Early
Notice when you’re stuck in unhelpful, self-defeating, or fear-based thinking. Awareness is the first step. - Ask the Right Questions
- What’s another way to see this situation?
- What would I say to a church member if they were thinking what I’m thinking?
- What does God’s Word say about this?
- Replace with Truth
Write down a biblical statement or verse that speaks to the situation. For example, replace “I can’t handle this” with “I can do all things through Christ who strengthens me” (Philippians 4:13). - Pray Your Reframe
Turn your new perspective into a prayer:
“Lord, thank You that even in this hard season, You are shaping me for Your purposes.”
Final Encouragement
Reframing isn’t about denying hardship—it’s about interpreting it through the lens of God’s sovereignty and love. As a pastor, your mind is one of your most vital tools for ministry. By practicing self-care through biblical reframing, you protect not only your own health but also the health of your congregation.
Remember: Caring for yourself is not selfish, it’s faithful stewardship.
