A growing body of research indicates an irrefutable link between physical, mental and emotional health. Nutrition and fitness boost mood and reduce the potential for depression and anxiety which is awesome. But sadly, mental health disorders can make it difficult for people to stick to healthy lifestyle habits.
One thing that takes a huge toll on our well-being is stress. We live in very stressful and uncertain times. Many people are isolated and suffering in silence. The busyness of life keeps us so overwhelmed that we aren’t taking care of ourselves. The good news is, there are things that you can do to destress and unwind at home.
Take a Walk outside
Research has shown that walking promotes the release of brain chemicals called endorphins that stimulate relaxation and improve our mood. Walking does not have to be done at a fast pace to have stress-relieving benefits. Even a stroll at a comfortable pace promotes relaxation.
According to the Mayo clinic, there are 4 main stress-busting benefits of exercise:
- It pumps up your endorphins. Physical activity boosts endorphins. Although this function is often referred to as a runner’s high, any aerobic activity, such as a rousing game of tennis or a nature hike, can contribute to this same feeling.
- It reduces negative effects of stress. Exercise provides stress relief for your body. This can also lead to positive effects in your body—including your cardiovascular, digestive and immune systems—by helping protect your body from harmful effects of stress.
- It’s meditation in motion. As you begin to regularly shed your daily tensions through movement and physical activity, you may find that this focus on a single task, and the resulting energy and optimism, can help you stay calm, clear and focused in everything you do.
- It improves your mood. Regular exercise can increase self-confidence, improve your mood, help you relax, and lower symptoms of mild depression and anxiety. Exercise can also improve your sleep, which is often disrupted by stress, depression and anxiety. All of these exercise benefits can ease your stress levels and give you a sense of command over your body and your life.
read scripture & pray
In two studies examining the role of Bible reading as a source of guidance, comfort and strength during stressful life events, it was found that Bible reading did indeed moderate the relationship between stress and hope.
And according to a survey given to the YouVersion Community, the U.S. Bible reading community is less stressed than the average American. Bobby Gruenewald, founder of YouVersion, stated “The Bible withstands the test of time because it speaks to the real struggles we face every day. For thousands of years, Scripture has helped people find peace despite the circumstances around them.”
Here are a few verses to meditate on when facing stress:
Deuteronomy 31:8– “It is the LORD who goes before you. He will be with you; he will not leave you or forsake you. Do not fear or be dismayed.”
Psalm 34:4– “I sought the LORD, and he answered me and delivered me from all my fears.”
Philippians 4: 19-20– “And my God will supply every need of yours according to his riches in glory in Christ Jesus. To our God and Father be glory forever and ever. Amen.”
Isaiah 49:10– “Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.”
Psalms 28:7– “The LORD is my strength and my shield; in him my heart trusts, and I am helped; my heart exults, and with my song I give thanks to him.”
Stress Prayer:
Dear God in Heaven, I remember your promises in Psalm 55:22. Cast your cares on the Lord and he will sustain you; he will never let the righteous be shaken. Your words are power and strength, You alone give me the hope to carry on. According to your words, I ask you to sustain me and provide all that I need.
Amen
spend 20 minutes reading a book
Reading helps relax your body by lowering your heart rate and easing the tension in your muscles. A 2009 study at the University of Sussex found that reading can reduce stress by up to 68%. It works better and faster than other relaxation methods, such as listening to music or drinking a hot cup of tea.
The best part about reading as stress relief is that there is no stress in choosing what to read or when. You can take a few minutes first thing in the morning or set aside some time during lunch. If you commute to work via train or bus, read a book rather than listening to music.
Some of my favorites:
- The Great Gatsby
- Sullivan’s Island
- 1984
- Redeeming Love
- Lord of the Flies
take a bath
I don’t have much time to take nice leisurely baths with 2 young kids, but if I am feeling super stressed, I will take the time. I enjoy adding bubbles to my bath and a drop or two of essential oil.
If you are feeling anxious, a bath can physically force your body to change how it processes that anxiety. Not only can immersive bathing help alleviate anxiety, but it’s also been suggested that taking a bath can positively impact the symptoms of depression.
The next time you are feeling stressed, try to sneak away from life for a bit and enjoy a relaxing bath.
Some Essential Oils for the bath:
- Serenity- Restful Blend
- Lavender- relaxing, calming
- Rosemary- pain relief
- Adaptiv- Calming Blend (my obsession!)
Please use only CPTG essential oils in the bath. Before I became an Essential Oil coach, I didn’t know what I was doing. I bought “pure” essential oil online, added it to the bath and ended up turning bright red and experienced a burning sensation all over my lower body. That scared me off of essential oils for several years. Quality matters!
journal your feelings
Believe it or not, writing your feelings down on paper can help relieve stress. Journaling can reduce stress by serving as an escape or emotional release of negative thoughts and feelings. When you have a problem and you’re stressed, keeping a journal can help you identify what’s causing that stress or anxiety. Once you’ve identified your stressors, you can work on a plan to resolve the problems and reduce your stress.
A 2011 study highlighted the positive impact journaling had on adolescents who struggled with worry and self-doubt before test taking. The study found that those who expressively wrote about their feelings in their journal outperformed the control group. This turned out to be especially true for the students who identified themselves to be anxious or suffering from test anxiety.
In conclusion, there are many natural ways to reduce stress. A few of them are walking, reading scripture & prayer, reading a book, taking a bath and journaling. You can try one of these or several. Whatever seems like it might be helpful for you.
If you are sleeping more than normal, consistently feel blue or have contemplated suicide, please seek attention from a professional. The National Suicide Hotline is available for anyone in need. Just call 1-800-273-8255.
