Reducing Stress

I'm sorry this post is a little late. Things have been a bit crazy for me lately, but God is good. With all I'm going through, I thought this post about dealing with stress was a good one to share again. I hope it's helpful for you too. =)

Tips for Dealing With Stress

Stress is a pretty hot topic these days, as it should be. It seems people have never been more stressed-out than they are now. In spite of modern "conveniences," for many people life has gotten more complicated, more frenzied, and more demanding. 

However, living with ongoing stress causes all kinds of health problems (such as heart disease, digestive problems, depression, autoimmune diseases, etc.). 

So what can we do to reduce stress? Here are a few tips:

Physically:

1) Lymphatic Massage

This specific kind of massage is excellent for de-stressing the body. It's a relaxing massage that also stimulates the body's natural healing processes. My massage therapist recommends having a lymphatic massage at least twice a month, or every week if possible.

2) Exercise

 Research clearly shows that regular exercise is necessary and beneficial for almost everyone.

(If you have a severe adrenal or thyroid condition, then it's often better not to exercise until the condition improves. For many months I didn't attempt exercise because it would have made my condition worse. Be sure to listen to your body and to your health provider so you know it's safe for you to begin exercising.) 

The kind of exercise that is best depends on each individual's condition and specific needs. For many people walking is the best exercise. Others can handle a more strenuous program. It's important to figure out what is best for where you are right now and then start!

Consistent exercise reduces stress in the body and boosts health in many other ways as well. 

3) Deep Breathing

 Most people don't breathe well. Taking a few minutes 2-3 times a day to practice deep breathing can help reduce stress in your body. 

You can do this standing (take a big breath in while raising your arms over your head, then slowly exhale while you lower your arms). Or you can do it while lying on your back (inhale deeply, filling first your diaphragm then your lungs with air, then exhale slowly). 

Also, when you're confronted with a stressful situation, form a habit of stopping to take a deep breath in and then releasing slowly. This will calm the stress reaction and help you think more clearly about how to respond.

4) Laughter

Laughing actually shifts the body from a stress response to a relaxed state. (It has many other great benefits, including increasing endorphins, boosting the immune system, and giving your heart a workout). 

Dr. Don Colbert recommends 20 seconds of belly laughter 10 times a day. So find some comedy videos, read a joke book, or just laugh for no reason! You'll be glad you did. =) 

These four things are great for physically reducing stress in our bodies. 

Spiritually/Emotionally:

5) Prayer partner 

 Ask someone you know to be a weekly prayer partner. You can meet with them face to face or over the phone. Sharing your needs and requests with another person and then praying together can do wonders to reduce stress. 

God says to be anxious for nothing, but in all things with prayer, petition, and thanksgiving to present our requests to Him. And He promises that His supernatural peace will guard our hearts and minds (Phil. 4:6-7). 

Even though we can do this on our own, I've found that having a prayer partner to share my requests and prayers with helps me tremendously.

6) Worship time

 If you haven't already, start a habit of spending at least 10 minutes a day simply worshiping God. 

It's great to sing along to praise music throughout the day. But it's even more vital to set aside a specific time with no agenda, no multi-tasking, and no distractions. Then you can focus on God - how great He is, how much He loves you, His faithfulness, etc. 

So get comfy on the couch, stand in your backyard, or hide in your closet if necessary, and spend some time singing praise to God and worshiping Him.

If you try this for a week, I think you'll be amazed at how much it brings down your stress level. As you focus intentionally on God, the cares and stress of this life gradually fade to their proper perspective. 

These two habits have wonderful potential to lower stress and enhance your spiritual/emotional health.

Practically:

7) Simplify

 - Your schedule

Most people are way too busy, resulting in feeling stressed out all the time. Pray over your schedule and see what activities or commitments you can cancel. Let God guide you in His plan for investing your time, then happily let go of the rest. =) 

 - Your environment 

We all have more stuff than we need. Take some time to find things you can give away, sell or throw away (or make a habit of reducing excess clutter little by little). Worrying about "stuff" causes unnecessary stress. Research shows that often people with fewer possessions are happier than those with much. So keep your "stuff" simple.

 - Your media intake

Today we're bombarded with media 24/7. With smart phones we're never "unplugged" from news, email, Facebook, blogs, etc. But this deluge of media actually adds stress. Take a realistic look at how much media you consume daily. Then find ways to cut back and allow yourself time off to breathe and enjoy some of life's simple pleasures. =) 

It takes effort to simplify and keep life simple, but the rewards of a more focused, less-stressed life and truly worth it! 

I hope these tips are helpful. What ideas would you like to add for dealing with stress?

 

Use Your Words

I've been thinking again about the power of our words. Words can be life-giving, or not. Thankfully we can use words in a positive way for our health, for our life, and for encouraging others.

Today I want to repost something I wrote a few years ago. I hope it's helpful, and I hope you are encouraged to speak words that bring life to you and to others! =) God bless.

I Hear What I Say

Several years ago a health professional told me to start saying "positive affirmations" every day, like:

"Every day, in every way, I'm getting better and better." 

I didn't see how that could possibly be true, and somehow it felt wrong to say it. So I never did. Even though that probably wasn't the best statement for me to use, it was a good idea to change the words I spoke. Eventually I discovered the powerful effect our words have on us, and I started to use them in a positive way.

The reality is that our brains hear what our mouths say. Every time we say something negative (even if it feels true) about physical symptoms or emotions of frustration, discouragement, etc...it only reinforces that negative idea in the brain and in the body. 

I had to learn to stop saying words that didn't contribute to good health, and instead practice saying words that promote healing and strengthening in my body.

I think the most powerful statements we can tell ourselves are the ones that begin with "I am...." 

- I am fearfully and wonderfully made.

- I am perfectly designed for a unique purpose.

- I am strong and healthy in every season. (This is one I've been using a lot lately.) 

- I am courageous and fearless! 

- I am calm and capable in any situation.

- I am happy, thankful and full of life! 

Other good statements to use begin with "I can" or "I love" -

- I can do this! I can handle this. I can enjoy this." (fill in whatever "this" is for you)

- I love my family! I love my house! I love my life! =)

Believe me, I know at first it can seem awkward to say things that may not "feel" true. But remember that words are a gift from God - to help us change! Our brains control everything in our bodies. If we want change in the body, we need to have change in the brain. And changing our words is probably the best way to make changes in our brains. 

When we tell ourselves positive truths, we are choosing to focus on those things over the negative things.

I'm not saying that you can tell yourself "I'm healthy" and all health challenges suddenly disappear. 

I am saying that negative words do NOT help in the healing process, but positive words DO. 

Think about the things you usually say to yourself, or that you say about yourself to others. Are those words reinforcing negativity in the brain? If so, consider what statements you can use to replace the negative ones.

Start with statements you're comfortable with, even if it's something like:

"I'm pressing on. I'm moving forward. I'm making progress."

Choose a statement with a positive direction for you and start using it.

Then gradually add in other statements and stretch yourself a little more.

- If you want to be thankful, even though you may not feel thankful, then start saying "I love to be thankful." Your brain will hear that new message and begin to change your attitude. 

- When you feel tempted to discouragement, say, "I can be happy!" 

- When you feel challenged, say, "I am capable in this situation."  

Think of it like a game and try to always find a positive statement for any challenging moment.

I can testify that changing our words is an essential step to take in the healing process. Our brains need to hear us say things that support health and well-being - because I hear what I say, and so do you!

So I'll get you started, ok? =)

You are wonderfully created by God for a unique purpose! 

You are loved more than you can imagine!

You are strong and courageous! 

And you can use positive words as a tool for healing! =)

Yes and amen.

Your turn! =) Please share in the comments one positive statement you will tell yourself this week.