You are a woman of faith, yet you have stress like everyone else. It is something with which we all have to deal. However, not all stress is considered terrible. Eustress is the type of stress that motivates you and keeps you going for the task at hand. Examples include the stress you feel before giving a speech or a feeling you get in anticipation of a first date.

It is the distress that I see negatively impacting the health of many of my patients in the hospital. When this type of stress goes unmanaged, it can wreak havoc on your body. It raises the stress hormone (cortisol) level for a prolonged period, resulting in increased inflammation and a weakened immune system. This type of stress can even mimic a heart attack. 

It is essential to recognize our triune nature. We have a mind, body, and spirit. Stress impacts each area of your health as they are all interconnected. It is vitally important to have a holistic wellness plan that addresses all spheres of health and manages the unhealthy effects of chronic stress.

Your prescription for Stress Reduction

Reduce Stress by putting Yourself First

We often find ourselves feeling guilty when thinking of our needs before others. As women, we wear so many hats. Self-sacrifice seems to be in our DNA. Many of the women that I speak to experience more stress at the idea of taking care of themselves. What needs to be understood is that you can not give from an empty vessel. The emotional and physical drain that comes with a lack of self-care will render you of no benefit to those that you care for and love.

Self-care is not selfish. It is essential. Remember that God is love. You are created in his image, and therefore you are love. We need to start seeing ourselves as God sees us and take care of ourselves accordingly.

Set your day off to a good start by devoting the first thirty minutes to yourself. It may mean getting up earlier than you usually do. Use this time to do you! It would be an excellent time for morning exercise or meditation and prayer.

Reduce Stress by Exercising

Exercising, we know, has so many health benefits and acts as a natural antidepressant. It is recommended that you get 150 minutes of moderate exercise per week. Be sure to check with your doctor before starting something new. You have to find out what works best for you. I love the outdoors, so it’s walking, hiking, and running for me. I’m also getting my vitamin D.

Don’t forget your resistance training as well. You can use light weights or resistance bands. This type of training is necessary because you lose muscle mass and bone density as you age. Research shows that it helps with our mental health in reducing stress as well.

Reduce Stress by Meditating

Research has shown that meditation changes the brain chemistry and can change the physical structure. The amygdala is a small area of the brain associated with anxiety (a first cousin of stress) that shrinks over time with consistent meditation. Having this type of routine equips you to handle the stress of the day, both the expected and unexpected. There are different ways to meditate. For me, I like to focus on my breath. Try this by closing your eyes after getting into a comfortable upright position. Pay close attention to the movement of air and to the feel of it moving through your nostrils as your chest and abdomen expand. Feel the air as it moves in the opposite direction as you exhale. When a random thought causes your mind to drift, gently nudge yourself back to your breath. Try this for 10 minutes every day for the next seven. Write about how you feel in your journal after each session.

Reduce stress by Praying

 

Reduce Stress with Your Eating

Eating foods rich in antioxidants helps reduce the negative impact of chronic stress and inflammation. These include your fruits such as blackberries, red grapes, raspberries, strawberries, and cranberries, to name a few. Try to get a couple of servings daily.
Your foods rich in Omega 3 fatty acids also help. Examples include fatty fish such as salmon, halibut, herring, cod, and tuna.
Time for a snack? Have a hand full of walnuts instead of the bag of chips.
I like the half-a plate method of meal planning, which means half of your calories at your main meals will come from vegetables. Fill up half your plate with green veggies rich in omega 3 fatty acids such as kale, brussel sprouts, broccoli, and spinach. One quarter will be your healthy protein, and the other your healthy carbohydrates (sweet potato, brown rice, beans, whole wheat pasta).

Know When to Unplug 

There are two categories of stress; internal vs. external. The pandemic is an example of the latter. We are inundated with varying opinions about how to stay safe and healthy. As you stay informed while operating in faith over fear, choose to protect your senses from what is stressful and unhelpful during this challenging time. Speak to your doctor about your questions and concerns while limiting what you see and hear via the news and social media.

 Practice Deep Breathing

Most people are shallow breathers. When you feel tense and stressed out, pause and begin to take several slow deep breaths. Remember, we used our breath when meditating and in a controlled setting without distraction. Now breathing is being used as medicine. Put your hand on your abdomen and feel it rise as you breathe in and as you exhale. Deep breathing will enhance the exchange of carbon dioxide for oxygen; it will cause muscle relaxation (including the smooth muscles of your blood vessels, which will help control your blood pressure). Deep breathing exercises also improve your lung capacity.

Get Restorative Sleep

Feeling stressed can make getting proper rest problematic, which adds to the stress and creates a vicious cycle. It’s essential to take the necessary steps to get the rest that you need. I have a separate post on tips to help facilitate this. 

One medical condition worth discussing is obstructive sleep apnea which is a condition where breathing stops while sleeping. Over time, these episodes result in low oxygen levels, causing changes in the lungs and eventually heart failure (the right side). Suppose you know that you snore and have excessive daytime tiredness. If so, it is time to be evaluated by your primary care doctor. 

Set Boundaries

Your interpersonal interactions (both personal and professional) can be a major source of stress. The drama that frequently occurs can be aborted when you recognize the role that you may be playing, and you decide to put in your immediate resignation! For example, you may find yourself being the hero on the proverbial drama triangle. You will feel the drama when someone behaves like the victim and wants you to rescue them from the villain. Protect your peace by choosing not to engage or entertain specific conversations and requests for unrealistic actions. Learning to say that critical two-letter word (you KNOW it’s “NO”) is vital.

Get Help When Needed

Many of the women that I coach come to realize that total health starts with the mind. It begins with processing uncomfortable emotions surrounding major life transitions and often unresolved issues from the past. It is a journey to learn how to do this processing and is something that I teach in my book Healthy Living for Women.

When you have a stressful situation that you are dealing with, you will need to reduce the negative impact on your emotional and physical health. Devise your specific action plan. Sometimes you have to eliminate the source of stress, and at other times, you may need to change your mindset about it. It’s not always easy to figure out the best approach without some guidance due to blind spots that come with the emotional pain. Seeking advice is vital in these particular situations.

Please let me know what you think about stress and your health in the comment section.

Doc Indie