I used to think “self care” was a luxury for women who had more time or fewer responsibilities. But that was before burnout hit me like a tidal wave at 53. I was a Christian woman doing “all the right things”: serving my family, giving my best at work, volunteering at church. I poured myself out daily… until I had nothing left to give.
Christian women’s self care wasn’t on my radar—because somewhere along the way, I’d believed that taking care of myself was selfish. That caring for others was more godly. But Scripture and my healing journey taught me otherwise.
It turns out, true self care for Christian women isn’t about indulgence. It’s about stewardship. It’s about honoring the body, mind, and spirit God entrusted to us so we can serve Him faithfully in every season—including the one where everything feels like too much.
In this post, I’ll share how Christian women’s self care helped me heal from burnout, reclaim my energy, and reconnect with God in a deeper, more sustainable way. You’ll learn what Scripture says about rest, what science says about midlife burnout, and practical ways to begin healing—starting with just 10 minutes a day.
Whether you’re 45 or 65, exhausted from caregiving, ministry, or managing everyone else’s needs, this is your invitation to stop striving and start stewarding. Because burnout doesn’t honor God—but healing does.
The Midlife Burnout I Didn’t See Coming
Burnout doesn’t always look like a breakdown. For me, it looked like crying in the shower because I couldn’t remember what day it was. Snapping at my husband over a dinner he made. Dreading Sunday mornings because even church felt like one more place I had to perform.
I was 53, still working part-time at our Christian school, supporting grown kids, and helping care for my aging mother. I told myself I was fine. I prayed. I read my Bible. I pressed on.
Until I couldn’t.
The fatigue was bone-deep. I wasn’t just tired—I was empty. I couldn’t concentrate. I lost interest in things I used to love. I was in pain constantly—hips, knees, even my jaw. I thought I was backsliding spiritually, but really? My soul was just exhausted. My body had been whispering for years—now it was screaming.
The wake-up moment came during a women’s ministry event. I looked around the room, surrounded by women I’d encouraged, mentored, and served, and thought, “I’m not even sure who I am anymore.”
That night, I journaled something I hadn’t dared to write before:
“I think I’m burned out. And I think God wants to heal me—but I have to let Him.”
What followed was a slow, sacred unraveling. I stopped trying to fix myself and started asking what it meant to be well—not just spiritually, but emotionally, mentally, physically.
That question led me to a truth I’d missed my entire Christian life:
Christian women’s self care isn’t unspiritual. It’s essential.
Foundations for Faith-Rooted Self Care
The Bible doesn’t use the phrase “self care,” but the principles are woven throughout Scripture.
1. Your Body Is a Temple
“Do you not know that your body is a temple of the Holy Spirit…? Therefore honor God with your bodies.” —1 Corinthians 6:19-20
This verse wasn’t written just for fitness fanatics. It’s a call to steward the bodies God gave us—even the menopausal, aching, tired ones. When I began treating rest, hydration, and movement as acts of reverence, everything shifted.
2. Jesus Modeled Rest
“But Jesus often withdrew to lonely places and prayed.” —Luke 5:16
If the Son of God needed solitude, stillness, and restoration, so do we. Jesus didn’t view rest as weakness. He modeled it as wisdom.
3. The Sabbath Is Still a Gift
“The Sabbath was made for man, not man for the Sabbath.” —Mark 2:27
Sabbath rest isn’t just about church attendance. It’s about rhythms of recovery—physically, emotionally, spiritually. One of the most radical self care decisions I made? Protecting one day a week to rest without guilt.
4. Love Your Neighbor—As Yourself
“Love your neighbor as yourself.” —Matthew 22:39
We quote this verse often, but skip over the “as yourself” part. You can’t pour from an empty cup. Loving yourself well—through rest, nourishment, boundaries—is what empowers you to love others sacrificially.
5. Strength Is Not the Same as Striving
“She is clothed with strength and dignity; she can laugh at the days to come.” —Proverbs 31:25
Biblical strength is about dignity, not depletion. It’s the kind that allows you to laugh at the future—not because you’ve hustled your way to perfection, but because you trust the One who holds your tomorrow.
Why Burnout Hits Harder After 45
By the time we reach our mid-40s and beyond, many of us feel like we’re juggling too much and running on too little. It’s not just emotional exhaustion—it’s hormonal, spiritual, and deeply physical.
And it’s not your imagination.
When Midlife Becomes a Pressure Cooker
Physiologically, our bodies are shifting. Estrogen and progesterone begin their gradual decline during perimenopause and menopause, which directly affects:
- Sleep quality
- Mood regulation (hello, anxiety and irritability)
- Cognitive clarity (brain fog is real)
- Energy and stamina
- Joint and muscle recovery
And while these changes are happening inside our bodies, the outside pressures don’t let up. In fact, they usually increase.
We’re often caring for both aging parents and adult children. We’re active in our churches and ministries. Many of us are still working—either full-time or part-time—while also managing our homes, marriages, and health challenges.
It’s no surprise that many women of faith find themselves quietly burning out.
Signs of Burnout in Midlife (According to Mayo Clinic & Research)
- Chronic fatigue that doesn’t improve with rest
- Insomnia or shallow sleep
- Increased irritability or mood swings
- Difficulty concentrating or remembering details
- Muscle tension and joint discomfort
- Loss of motivation—especially for things we used to enjoy
- Emotional numbness or spiritual dryness
Does any of that sound familiar?
Why Christian Women Often Burn Out Faster
As women of faith, we’ve often internalized a subtle but dangerous lie: that self-sacrifice equals spirituality—and that rest or self-care is selfish.
We pour ourselves into caregiving, ministry, and service… but forget that Jesus Himself withdrew to rest. We forget that even Martha needed to sit at Jesus’ feet, not just serve at the table.
And because the church often celebrates “doing,” many of us push beyond our God-given limits until our bodies force us to stop.
But healing doesn’t require a plane ticket or a weeklong retreat.
Gentle Rhythms Are the Way Back
Research continues to affirm what God designed: that consistent, restorative practices have the power to heal stress-strained bodies and souls.
Science confirms that:
- 10 minutes of walking lowers cortisol
- Breath prayer and stillness restore nervous system balance
- Stretching improves circulation and mood
- Journaling and worship music boost emotional resilience
- Hydration and anti-inflammatory foods ease pain and fatigue
When I began incorporating just a few of these practices each day—paired with Scripture and prayer—my energy didn’t return overnight. But over time, it rebuilt quietly, deeply, and faithfully.
You don’t need to “fix yourself.” You need space to be gently renewed.
My Faith-Based Self Care Strategies
Here’s what healing looked like for me—not all at once, but one grace-filled step at a time. Each of these practices became a lifeline as I learned to treat my wellness not as a worldly trend, but as a sacred act of stewardship.
1. 10-Minute Morning Routine
Before burnout, I used to wake up and rush—mentally already behind before my feet hit the floor. Now, I protect the first ten minutes of my day like holy ground.
Here’s the rhythm that gently re-centered me:
- 3 minutes of deep breathing + gratitude prayer: I’d sit on the edge of my bed, eyes closed, hands open. I’d take long, slow breaths and whisper simple thanks: “Thank You for rest. For breath. For another morning.” This calmed my racing mind and softened my body before the day began.
- 4 minutes of gentle stretching or walking in place: Nothing fancy. Neck rolls. Shoulder circles. A few squats or slow steps in my living room. This reminded my body that it wasn’t something to fight—it was something to partner with.
- 3 minutes of Scripture aloud: I’d read one Psalm or Proverb—out loud. God’s Word became a melody in my home, not just information on a page. Sometimes I’d repeat a verse until it settled in my spirit: “She is clothed with strength and dignity…”
These 10 minutes didn’t solve everything—but they changed everything. I was no longer reacting to the day—I was rooted in grace from the start.
2. Scripture as a Self Care Anchor
I stopped using Scripture only to “correct” myself or push harder. Instead, I started letting it comfort me, guide me, and remind me I’m already loved.
Here are a few verses that became part of my daily rhythm:
- Isaiah 40:31 – “Those who hope in the Lord will renew their strength.” When I felt weak, this reminded me that strength isn’t earned—it’s renewed through hope.
- Matthew 11:28 – “Come to me, all you who are weary and burdened, and I will give you rest.” This verse gave me permission to stop striving and receive rest as a gift from Jesus, not as something I had to earn.
- Romans 8:1 – “Therefore, there is now no condemnation for those who are in Christ Jesus.” On the days I skipped workouts, ate emotionally, or just struggled, this verse reminded me that shame wasn’t welcome. Grace was.
I kept these verses on sticky notes—on the mirror, the fridge, and even on my phone lock screen.
3. Gentle Movement
Gone are the days when I believed real workouts had to leave me dripping with sweat and sore for days. Midlife taught me that movement should heal, not hurt.
I replaced intensity with intention:
- Chair yoga helped me release tension without getting on the floor.
- Resistance bands became my go-to for strength without strain.
- PowerPlate sessions (just 10 minutes!) gently awakened muscles without taxing my joints.
- Walking with worship music—my favorite. I’d lace up my shoes, press play on my “Hope & Healing” playlist, and walk with Jesus down the street.
My new motto?
“No pain, no gain” has been replaced with “No peace, no point.”
If the movement doesn’t bring peace, I skip it.
4. Meal Planning as Stewardship
In my burned-out state, I often skipped meals or ate whatever was convenient—even if it made me feel worse. I had to rebuild my relationship with food as a form of worship, not punishment.
I embraced gratitude-based eating:
- Before each meal, I asked: “How will this fuel the life God’s called me to today?”
- I shifted from calorie-counting to inflammation-awareness—choosing foods that supported my hormones, joints, and digestion: leafy greens, lean proteins, colorful veggies, omega-3s.
- I slowed down. I started praying before meals again—not just to check the box, but to truly thank God for His provision.
No food shame. No guilt. Just honoring the body God gave me.
5. Sabbath Recovery Days
I used to do laundry between services and catch up on emails Sunday afternoon. Rest felt like something I’d “get to” eventually. But when burnout hit, I realized: Sabbath is a commandment, not a suggestion.
Now, I treat Sundays as sacred:
- No chores. No errands.
- I attend church not as a to-do item, but as a soul refueling station.
- I nap guilt-free. I walk with my grandson. I journal and play worship music.
- I remind myself that rest isn’t laziness—it’s faith in action.
Observing Sabbath restored more than my body. It restored my trust in God’s provision. It said: “I can rest, because He never stops working.”
6. Saying “No” as a Spiritual Practice
This one was hard.
As a people-pleasing, ministry-minded Christian woman, “yes” was my default. But burnout taught me the holiness of limits.
Now, I ask three questions before committing to anything:
- Does this align with my God-given calling right now?
- Will this restore me—or deplete me?
- Am I trying to be the Savior—or am I trusting the Savior?
If the answer leads to peace, I say yes. If it leads to resentment, exhaustion, or ego… I say no—with love.
Sometimes obedience looks like serving others.
Sometimes obedience looks like going to bed at 8 PM and saying, “Not today.”
Overcoming Obstacles Christian Women Face in Practicing Self Care
I wish I could say this new rhythm was easy—but even after burnout, I struggled to prioritize my own care. Why?
Because most Christian women over 45 have internalized messages that make self care feel… wrong.
Let’s unpack a few:
1. “It’s Selfish to Focus on Myself”
This lie runs deep. But Jesus said to love our neighbors as ourselves. That implies we must love and care for ourselves too. Caring for your temple is an act of humility and honor, not vanity.
Truth: Stewardship is not selfishness. It’s preparation for deeper service.
2. “I Should Be Strong Enough Without Help”
We admire strength, but forget where it comes from.
“My grace is sufficient for you, for my power is made perfect in weakness.” —2 Corinthians 12:9
Admitting we’re weary doesn’t disqualify us—it qualifies us for grace.
Truth: God isn’t asking you to be invincible. He’s inviting you to be surrendered.
3. “Everyone Else Comes First”
That’s what we’ve done for decades—children, spouses, church, careers. But even Jesus withdrew from the crowds. He made space for His soul to breathe.
Truth: You are not responsible for everyone else’s wellbeing at the cost of your own.
4. “I Don’t Have Time”
This was my excuse for years. But burnout stole far more time than self care ever would have.
Truth: You have 10 minutes. And 10 minutes can change everything.
5. “I’m Too Far Gone”
Friend, if you’re breathing, you are not too far gone. You are right on time for grace. Your 45+ body is still worthy of gentle care. Your soul is still precious in God’s eyes.
Truth: Healing doesn’t come from hustle—it flows from hope.
The Spiritual Renewal I Didn’t Expect
The most unexpected part of my healing journey wasn’t how much better I felt physically—it was how deeply I felt restored spiritually. As I leaned into consistent, Christ-centered self care, something beautiful happened: I didn’t just recover from burnout—I reconnected with God in ways I hadn’t felt in years.
Slowing down gave me space to hear Him again. During gentle stretches in the morning or quiet walks in the evening, I began to notice His whispers in the stillness. Scripture came alive not because I was striving to check off a devotional plan, but because I was finally present enough to listen.
Surprisingly, I also began to feel joy in my body again. For so long, I had treated it like a project to fix or a burden to carry. But as I moved with intention and care—whether stretching with prayer, walking with worship music, or simply resting—I started to notice the goodness in what my body could still do. Each pain-free walk, every deep breath, even a full night of sleep felt like a small miracle. And that sense of wonder became its own form of worship.
Movement, too, became sacred. I found myself swaying to worship music in the kitchen, lifting my arms on a quiet walk, or lying in stillness on my living room floor—not to perform or accomplish anything, but simply to be in God’s presence. These weren’t “workouts”—they were worship offerings.
As I began treating my body as the temple it is, every other part of my life shifted. My prayer life deepened, no longer rushed or rote, but rich with vulnerability and peace. My relationships grew more honest and grace-filled. My energy, while not boundless, became steadier and more sustainable. And perhaps most profoundly, my witness became more authentic. When women began asking why I seemed more peaceful, I didn’t tell them it was because of “self care.” I told them the truth:
“I started treating my body like it belongs to God—because it does.”
And in doing so, I began living a life that felt whole again—not perfect, but deeply anchored in grace.
An Invitation to Gentle Healing
If you’ve been running on empty, friend… this is your invitation to stop.
Not to give up—but to give in.
Give in to God’s pace. His rest. His design for sustainable strength.
Christian women’s self care isn’t a trend. It’s not bubble baths and spa days (although it can be). It’s a return to the truth that your body, your soul, and your time matter to God.
You were created for good works—yes—but not at the cost of your health.
You can begin your healing today with just one small step:
- A 10-minute walk with worship music
- A deep breath and a whispered prayer
- A Scripture written on a sticky note on your mirror
- A single “no” that makes space for rest
Because healing isn’t found in grand gestures—it’s found in gentle, faithful ones.
Let’s close with a prayer:
Lord, I confess my tendency to overwork, overgive, and overlook my own needs. I receive Your invitation to rest. Help me steward this body and soul You’ve entrusted to me. Show me what it means to care for myself in ways that honor You. Fill me with Your peace as I begin again. In Jesus’ name, amen.
You are not selfish for resting.
You are not lazy for healing.
You are not too late to begin again.
This is holy ground.
