When stress is too high and for too long the normal benefits of small amounts of daily stress that help us to care for our personal safety swells into an overwhelming storm of stress that has harmful effects on our bodies, minds and spirits.
The Gospel assures us that no amount of worry will add to our lifespan and that, in fact, we have no need to be anxious. (But don't tell that to an anxious person because they can't hear you in the midst of their stress storm!) When we are in a less anxious place we can take in this teaching:
Jesus said to his disciples, ‘Therefore I tell you, do not worry about your life, what you will eat, or about your body, what you will wear. For life is more than food, and the body more than clothing. Consider the ravens: they neither sow nor reap, they have neither storehouse nor barn, and yet God feeds them. Of how much more value are you than the birds! And can any of you by worrying add a single hour to your span of life? If then you are not able to do so small a thing as that, why do you worry about the rest? Consider the lilies, how they grow: they neither toil nor spin; yet I tell you, even Solomon in all his glory was not clothed like one of these. But if God so clothes the grass of the field, which is alive today and tomorrow is thrown into the oven, how much more will he clothe you—you of little faith! And do not keep striving for what you are to eat and what you are to drink, and do not keep worrying. (Luke 12:22-29)
Take a moment to assess your stress level. If you feel it is too high, take measures to reduce it for your overall and long term well-being. In this blog I recommend three ways to reduce your stress level beginning today.
1. Stop watching so much news. I urge those who are feeling highly anxious about the situations in the world to lessen the amount of time spent watching news reports and increase time spent in nature and with enjoyable activities. 15-20 minutes of news at some point during the active part of one's day (not in the early morning or within 2 hours of going to sleep) is generally sufficient to see the major headlines and have a sense of where things stand on any given day. Skip the news altogether from Saturday evening through Sunday. Focus instead on spiritual matters - spend the time you would have devoted to the news to reading from the Bible or a spiritually themed book or in meditation (see #3). I believe that you will find this a satisfying endeavor if you come at it with a sense of curiosity as to what the spirit would like to say to you through whatever text you have chosen to spend time with or in the silence you have allowed into your life.
2. Stop mouth breathing. Observe your breathing; if you catch yourself mouth-breathing switch to nose breathing each time which changes the nervous system response from sympathetic to parasympathetic, from fight or flight to calm and non-anxious. Many people absent-mindedly mouth breath all day which triggers the body to be alert and ready to flee or fight. Through the day check to see if you are "rabbit breathing" with lots of short, shallow breaths through the mouth or are you calmly breathing long, deeper breaths through the nose? We generally don't pay much attention to our breathing but it can make a huge difference in managing stress. In the spiritual life breathing is central to connecting to the divine. It is central to many of the world's religious prayer practices. Cultivating disciplined breathing habits is a life-changer on every level.
3. Meditate daily. Spend 15 minutes in the morning and/or evening sitting quietly with eyes closed, nose breathing, focusing only on your breath as it comes in and goes out. As your mind wanders, gently come back to your breath. Breath in. Breath out. Repeat. Repeat. Repeat. The research on the benefits of mediation is endless and conclusive. There is virtually nothing even close to meditation that helps to alleviate both short and long term stress and cope with day to day anxiety as it crops up. If you have decided to take a news-free Sabbath, use the time you would have spent in front of the computer or TV sitting in meditation instead.
Bonus: Get a massage. We hold stress in the tissues of our body; massage releases that stored energy and has long-term calming effects. This is well-documented. Getting massages regularly can be extremely helpful for those who experience chronic stress.
These suggestions can only be helpful in as much as they are practiced. Adopting new practices takes time and repetition. But shortly they can become part of the fabric of our lives and we are better able to cope with life's challenges as they appear. Over time these practices can play a significant role in becoming strongly rooted in the serenity of the Spirit and able to readily identify an increasingly familiar calming stillness that is ever-present and ever-accessible at the core of our being.
Note: This article and the suggested practices are not intended to diagnose or treat any specific physical, mental or emotional condition. If you feel stress is causing you to experience a serious physical condition please contact your medical provider.
Thank you for reading my blog and walking with me in the path of spiritual grace; for your willingness to spend this time with me as together we learn how to see and be Christ in the world. Rowena +
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