Emotional Resilience for Missionaries

Practice-ready skills to manage stress, anxiety, homesickness, and companion challenges—linked to official Church resources and designed to help you prepare with faith and confidence.

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Start with Core Skills Printable Checklists Official Resources

Not an official Church site. Links go to churchofjesuschrist.org.

At a glance

  • ✔️ Skills you can practice today: breathing, grounding, thought tools, routines, and boundaries
  • 🔗 Direct links: Adjusting to Missionary Life, Emotional Resilience for Self-Reliance, mental health topics
  • 🛡️ YM focus: leadership stress, priesthood service, purpose under pressure
  • 🛡️ YW focus: transitions, temple prep timing, safety and voice
  • 🖨️ Print-ready: check the boxes and bring to interviews/mission prep
Core Skills Common Challenges Practice Checklists For Parents & Leaders Official Resources FAQ

Emergency & When to Get Help

If you or someone you love is at risk of harm, seek help immediately. In the U.S., call or text 988 for the Suicide & Crisis Lifeline. For missionaries, contact your mission president and mission medical as directed in your call packet. Parents and leaders should follow local guidelines and Church policies.

Core Skills You Can Practice Now

Simple practices you can learn in minutes and repeat daily. Small and simple things bring great results.

1) Breathing & Grounding (2–3 minutes)

  • • Breathe 4–4–6 (inhale 4, hold 4, exhale 6) × 5 cycles.
  • • 5-4-3-2-1 grounding: five things you see, four you feel, three you hear, two you smell, one you taste.
  • • Pair with a short prayer: “Help me feel calm and act with love.”

2) Thought Tools (reframe, label, choose)

  • • Label the thought: “I’m having the thought that… (e.g., I can’t do this).”
  • • Reframe to truth + hope: “This is hard, and with the Lord I can take the next step.”
  • • Choose one doable action in the next 10 minutes.

3) Routine & Sleep

  • • Consistent bedtime/wake time; reduce screens 60 minutes before bed.
  • • Prepare tomorrow tonight: clothes, study plan, appointments.
  • • Add a 5-minute gratitude + scripture review.

4) Boundaries & Technology

  • • Use devices with purpose; set times you’ll be offline.
  • • Follow Missionary Standards; invite your companion to agree on tech rules.
  • • Replace doom-scrolling with a walk, journal, or service.

5) YM Focus: Pressure → Purpose

  • • Connect priesthood service to people by name; pray for them specifically.
  • • Share leadership loads; ask for help early.

5) YW Focus: Safety & Voice

  • • Practice clear, kind “I” statements with companions/leaders.
  • • Review travel and apartment safety basics; know emergency contacts.

Common Mission Challenges & What Helps

Use these as conversation starters with parents, leaders, or companions.

Stress & Overwhelm

  • • Shorten the horizon: focus on the next faithful 30 minutes.
  • • Use breathing + a one-line prayer; then act.
  • • Review Adjusting to Missionary Life (stress chapter).

Anxiety & Worry

  • • Schedule a daily “worry window” (10–15 min) and write, then move on.
  • • Pair concerns with scriptures about trust and small steps.
  • • See Emotional Resilience (Self-Reliance).

Homesickness & Loneliness

  • • Keep a small daily connection ritual (family email/photo on P-day timing as allowed).
  • • Serve someone nearby; purpose shrinks loneliness.
  • • Review missionary schedule and plan joyful micro-breaks.

Companion Friction

  • • “Same team” mindset; pray together before tough talks.
  • • Use “I notice / I feel / I need” statements.
  • • Involve leaders early if safety or rules are at risk.

Practice Checklists (Print-Friendly)

Check off items as you practice. Bring to interviews or mission prep class.

Daily Resilience Habits

When I Feel Stressed

Healthy Companionship

My Support Plan

For Parents & Leaders

Simple ways to coach resilience without taking over.

Coach Process, Not Outcomes

  • • Ask, “What’s the next doable step?”
  • • Normalize feelings; praise effort, not perfection.
  • • Practice skills together (breathing, thought tools, routines).

Official Church Resources

Bookmark these and use them often.

Adjusting to Missionary Life

Official guide for stress, sleep, companions, and more.

Self-Reliance: Emotional Resilience

Course materials and activities for individuals and groups.

Missionary Standards

Principles for technology, safety, conduct, and health.

Preach My Gospel (2023)

Clarifies purpose, planning, teaching, and personal growth.

Mental Health Topics

Articles and helps from Church resources.

Families & Individuals

Home-centered helps for study and well-being.

FAQ & Notes

Is this official?

No. MissionChecklist.com is an independent resource that links to official Church materials at churchofjesuschrist.org.

What if a link changes?

All links were verified as of publication. If something moves, use the site search at churchofjesuschrist.org and update your bookmark.

Can I print this?

Yes. This page is designed to print cleanly. Press Cmd/Ctrl + P for a checklist handout.