Techniques to Manage Stress: Expert Tips for Stress-Free Living

What Techniques to Manage Stress do Mental Health Experts Recommend?

April is National Stress Awareness Month. To most of us, having a month devoted to stress awareness seems moot. Our bodies have a way of letting us know we are stressed.

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For example, let's say you just finished a work report that is due tomorrow when your computer crashes. Your hypothalamus (the region of your brain that gives orders) immediately sends in the stress hormones. These stress hormones (adrenaline and cortisol) are also responsible for the body's "fight or flight" response. Your heartbeat quickens, your pulse quickens, your blood sugar spikes, and your muscles tense as you try to figure out what to do next. The “fight or flight” response is a gift from God when we are faced with life and death situations but this response is usually less than helpful when our computer crashes.

This stress response, if it continues to fire day after day, can cause significant harm to your body. People who are chronically stressed are more vulnerable to mental illnesses like depression and anxiety, as well as physical conditions like headaches, insomnia, high blood pressure and heart disease.

So, enter the people who decide what to focus on each month. They decided that April should be used as Stress Awareness Month and serves as a reminder to pay attention to our wellbeing.

Below are the best stress management techniques that Christian mental health therapists recommend to reduce stress. Each of the below techniques are designed to trigger the bodies relaxation response, a physiological change that can help lower your blood pressure, heart rate, breathing rate, oxygen consumption, and stress hormones.

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How to Relieve Stress According to Experts

Try Deep Breaths Prayers

Ashley Hudson, who is a Licensed Clinical Social Worker in Colorado, North Carolina and Texas recommends using deep breath prayer as an effective stress management tool! Breath Prayer is an ancient form of prayer and it is easily adaptable. Simply choose one or tow Bible verses to meditate on and inhale and then exhale through them. For example, Breathe in slowly and deeply as you whisper or think: “Be still…” Hold your breath and your consciousness of God's presence…And then exhale as you whisper or think: “…and know that I am God” (Psalm 46:10),”

Ashley says both the importance of deep breathing and the power of prayer are highlighted over and over again within the Bible and throughout psychological research. Additionally, deep breathing prayer releases ourselves to engage our bodies the way God wired us. You can learn more about Ashley by visiting - www.pearlinprocess.com

Try Keeping A Stress Journal

Liliana Tackett, is a Marriage and Family Therapist practice in WA, her favorite way of managing stress is to journal every day. She says when we journal, it's as if we are writing and talking to God. We can do so to share with Him about our day as if He were a good friend to listen to you. Also you can use journaling as a way to pray and express how thankful you are. You can read more about her thoughts about how journaling is the best way to manage stress here in this article on Medium. You can learn more about Liliana by visiting her website - https://lilianalmft.com

If you are looking for a journal, we recommend the Moments with You - A Five Year Digital Journal developed by Therapy For Christians. If you prefer paper journals, check out our recommendations via amazon below:

A.S.A.P. - Always Say A Prayer Journal Do Not Despise These Small Beginnings Jesus Is Not Just A Sunday Thing: (Blanked Lin Jesus Is My Superhero: Bible journal Let God Composition Notebook

Practice Christian Mindfulness

Lix Miller, licensed therapist, recommends the practice of Christian mindfulness as a powerful way to reduce stress because it fosters awareness that God does the ultimate work of transforming our stressful moments for our good.

Christian mindfulness practices such as meditation are proven to be effective stress management techniques. Mindfulness is the practice of paying attention and being in the present moment, attuned and aware. Neither fretting about the future, nor regretting the past. Noticing what is, right now. Being present, still, and listening is an often repeated theme in scripture. Cultivating these practices in Christian mindfulness is fundamentally grounded by our faith, and powerful to reduce stress, when applied to our lives." You can read more of Liz's thoughts on mindfulness in this article https://lizmillercounseling.com/2017/07/christian-mindfulness/ and learn more about her practice here: https://lizmillercounseling.com

Use Natural Relaxing Substances

Daniel Amen, is a psychiatrist who specializes in brain disorders, believes natural relaxing substances can be incredibly effective in reducing stress. For example, drink some spearmint or chamomile teas; put dried lavender in a vase near your bed; or use calming essential oil aromas such as clary sage, bergamot, or ylang-ylang are all great ways to help manage stress.

He also developed a supplement called BrainMD’s Everyday Stress Relief, which helps replenish your brain and body’s nutrients that can be depleted during times of increased stress. BrainMD’s Everyday Stress Relief includes herbal extracts clinically proven to have calming and anti-stress effects, helping to ease anxiousness without causing sleepiness. This formula also helps you cope with apprehension, tension, worry, and fatigue.

Prioritize a Healthy Diet

Corine Williams, author and licensed psychologist, recommends that you prioritize eating healthy meals and sleeping habits even when you are stressed. You have probably seen the meme that says one time in the Bible Elijah was so stressed he wanted to die. God then said “here is some food. Why don't you have a nap? So Elijah slept, ate, and decided things were not so bad.

Follow Elijah's example when you are stressed, make sure you are prioritizing sleep and eating healthy meals. You can check out this post on how to sleep better when you are stressed. If you need help with meal prep check out the below books via amazon:

Cook Once, Eat All Week: Gluten-Free, Meal Prep to Preserve Your Time & Sanity Stress-Free Family Meal Planning: Easy, Healthy Recipes for Busy Homes The Ultimate Meal-Prep Cookbook: One Grocery List. A Week of Meals.Damn Delicious Meal Prep: 115 Easy Recipes for Low-Calorie, High-Energy Living

You can learn more about Corine here: https://www.therapyforchristians.com/united-states/ewing/christian-mental-health-providers/corine-williams

Take A Walk

Life coach, Lanna Lewis, favorite way to cope with stress is to take a walk. Walking is a simple and effective way to manage chronic stress. Engaging in regular physical activity, such as walking, can help to reduce the levels of stress hormones in the body and promote feelings of relaxation and well-being.

Walking provides a break from the stressors of daily life, allowing the mind to clear and the body to release tension. Additionally, walking outdoors in nature has been shown to have particularly positive effects on mood and stress levels. By incorporating regular walks into one's routine (even just five to fifteen minutes), individuals can proactively manage their stress levels and improve their overall mental and physical health.

You can learn more about Lanna here: https://www.therapyforchristians.com/i2uwellness

Final Thoughts on Techniques to Relieve Stress

If you have tried the above mentioned strategies and are still experiencing significant stress and it is starting to impact your daily life, it may be time to seek mental health help. You can find a Christian therapy or life coach by searching our directory. Some signs that may indicate that you need professional assistance include:

You are constantly feeling overwhelmed, anxious or irritable
You have difficulty sleeping or experience frequent nightmares
You have changes in appetite, such as eating too much or too little
You have difficulty concentrating or remembering things
You are withdrawing from social activities and hobbies you previously enjoyed
You have physical symptoms, such as headaches, stomach problems or fatigue, that are not related to a physical illness
You have suicidal thoughts or feelings.

If you are experiencing any of these symptoms, it is important to seek help from a mental health professional, such as a psychologist or psychiatrist. They can help you develop coping strategies and provide support as you work through your stress. Additionally, they can identify any underlying mental health conditions, such as anxiety or depression, and provide appropriate treatment.

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Disclaimer: the information, including but not limited to, text, graphics, images and other material contained on this article are for informational purposes only. No material on this site is intended to be a substitute for professional medical advice, diagnosis or treatment. If you are looking for a Christian counselor near you, please check out our directory located here: Christians Therapist Near Me

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