When was the last time you felt really relaxed? It’s easy for stress to build up without you realizing what is happening. After a while, you might think that feeling irritable, sad, or restless is just your natural state.
Meanwhile, chronic tension affects your body too. It can weaken your immune system and increase your risk for many health issues, including heart disease and diabetes.
Stressful events will happen, but you can control how they affect you. Try these steps for building your resilience and creating a calmer environment.
Increasing Your Resilience:
- Slow down. You’ll probably accomplish more if you stop rushing around. Cut your to do list down to a realistic size. Schedule breaks throughout the day. Jesus invites those who are weary to find their rest in Him. Matthew 11:28 (NIV) says “Come to me, all who are weary and burdened, and I will give your rest.” Jeremiah 2:25 (MSG) says “Slow down. Take a deep breath. What’s the hurry?”
- Breathe deeply. Your feelings are closely tied to your breath. Lie down on your back and place one hand on your abdomen. Your body will naturally start to breathe more fully from your diaphragm rather than taking shallow breaths from your chest.
- Laugh it up. Humor drives away tension. Look for the funny side of difficult situations. Cheer up after a hard day by calling a friend who cracks you up or watching a funny movie. In the scriptures, Proverbs 17:22 (NIV) says, “A cheerful heart is good medicine, but a crushed spirit dries up the bones.” Therefore, laughter is good for you.”
- Eat healthy. Sticking to a balanced diet will make your body more effective at tolerating stress. Get most of your calories from natural whole foods. Cut down on added sugar and salt. Lose excess weight gradually and safely. It is important to honor the body by would we put inside. In 1 Corinthians 6:19-20 (NIV) says: “Do you not know that your bodies are the temple of the Holy Spirit, who is in you, whom you have received from God? You are not your own, you were bought with a price. Therefore, honor God with your bodies.”
- Sleep well. Aim for 7 to 8 hours of sleep each night. Move your bedtime back an hour each night until you are able to wake up feeling refreshed. Maintain your new schedule even on holidays and weekends. We need to trust God for a peaceful sleep during the night. Scripture says in Proverbs 3:24 (NIV), “When you lie down, you will not be afraid; when you lie down your sleep will be sweet.”
- Work out. Exercise is a constructive way to handle disturbing news or conflicts at work. Buy resistance bands so you can do strength training movements at home. Attend a yoga class online or go for a walk. Physical exercise has some value added when dealing with stressful situations so use it. In 1 Timothy 4:8 (ESV) it says, “for while bodily training is of some value, godliness is of value in every way, as it holds promise for the present life and also for the life to come.”
- Create something. Creativity is another stress buster. Find a medium that you enjoy. You may want to paint with watercolors or sculpt metal. You may prefer writing poetry or folk dancing. Creative expressions can restore your mental and spiritual health. It is seen often in the book of Psalms as David often sings songs to God and it restored his soul. For in Psalm 103:1-5 says, “Bless the Lord, O my soul; And all that is within me, bless His holy name! bless the Lord , O my soul; and forget not all his benefits; who forgives all your iniquities, who heals all your diseases, Who redeems your life from destruction, who crowns you with loving-kindness, and tender mercies, Who satisfies your mouth with good things, So that your youth is renewed like the eagles.”
- Reach out. Build a network of mutually supportive relationships. Connect with family and friends on a regular basis. We have been commanded to love and minister to one another. 1 Peter 4:8-10 says, “And above all things have fervent love for one another, ‘for love will cover a multitude of sins.’ Be hospitable to one another without grumbling. As each one has received a gift, minister it to one another, as good stewards of the manifold of grace of God.”
- Advocate for yourself. Let others know how they can help you. Ask for what you need tactfully and directly. Especially, let God know what you need because He has encouraged us ask Him for what we need in prayer. Philippians 4:6 (NIV), says “Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God.”
Adjusting Your Environment:
- Clear away clutter. A tidy home and workspace will reduce your anxiety levels. Get rid of anything you seldom use. Donate it to charity or sell it online. Throw it away or store it out of sight if you’re unable to part with it right now. When we organize our external lives, it often brings us the internal peace that we need. 1 Corinthians 14:40 (NIV) says, “But everything should be done in a fitting and orderly way.”
- Add scent. Fragrance is invisible but powerful. Wear your favorite perfume. Practice aromatherapy with soothing essential oils like lavender and chamomile.
Fragrances can help to calm the brain and relieve your stress.
- Play music. Use sound to create the mood you want. Put together a playlist for different activities. You might relax with soft piano music or show tunes. Music can reduce your stress hormones so that you can get into a relaxed state.
- Enjoy silence. On the other hand, the lack of sound can also be soothing. Turn off your devices for a designated period each day, including mealtimes and before bed. Order a pair of noise cancelling headphones if you need to block out noisy neighbors and heavy traffic. Silence can also reduce your stress hormones and create a relaxing environment.
- Decorate naturally. Green spaces are energizing. Spend more time outdoors and bring nature into your home. Grow ferns and herbs. Cover your couch with a floral print throw.
- Create a refuge. Design a meditation room or space in your home. If you have trouble meditating, you can use it for reading or relaxation practices.
Dealing with stress is an ongoing process. Take time each day to think about what you can do to make your surroundings more peaceful to protect your health and wellbeing.
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