Stress Management Rooted in Faith
We entered the new decade with promise and excitement that 2020 would be the year of “Perfect Vision”. It’s safe to say no one but the good Lord could foresee the COVID-19 pandemic on the horizon. At the onset of the pandemic, many of us found refuge in our busy lives slowing down and prepared for a short-term pause. As time went on a new reality of uncertainty, increased stress, grief, and a collective love-hate relationship with technology surfaced as every aspect of our lives were nurtured through a screen. It’s beginning to set in that the pause may last a while longer as we will need to adjust our expectations of what our summer months will entail. As we close out April, nationally recognized Stress Awareness Month, I want to encourage you to hold tight to your faith as it is a huge component for managing stress. Come with me as I share 4 ways to create a self-care plan that will balance the mental, physical, and spiritual.
1. Mindfulness
Mindfulness is a learned practice that involves slowing down, internalized connection, and tuning in with self. Research shows routine practices of mindfulness reduces stress, symptoms of anxiety, and depression. By assessing our current experiences, we first must gain insight to the things that might be causing more stress and less peace. First step, prioritize time to be alone with your thoughts. If you live alone, you may feel you have way too much time alone but my question to you would be how are you using it? If you live with others, you might find it challenging to get some alone time; but I guarantee you through communication and creativity it can be done. Once you are able to carve out your time for self-connection, mindfulness can be practiced in the form of meditation, deep-breathing, journaling, prayer, devotionals, positive self-talk and affirmations.
2. Sleep/Nutrition
Our brains are arguably one of the most complex and sophisticated organs in our bodies, however when it does not receive what it needs, it begins to power down. Think of your brain like your cell phone; it needs sleep and nutrients to recharge. When our stress levels increase, we often find ourselves having trouble falling asleep, staying asleep, forgetting to eat, without an appetite, or overloading on carbs and sweets to feel better. As a result, we lose the ability to focus, complete tasks, and we become physically weak. To manage stress through nutrition, it begins with your grocery store runs, Instacart and Doordash deliveries. Make choices that provide you with a variety of vitamins and nutrients and plan meal and snack times to avoid over or under eating. Likewise for sleep, schedules work well. Attempt to stick close to your usual sleep and wake times Monday-Friday, while rewarding yourself with a little more time on the weekends. If sleep has become particularly challenging for you, create a sleep routine to train your body that sleep is near. Late workouts, melatonin, reading, baths, and aromatherapy can all be effective in creating a sleep routine that leads to less stress.
3. Physical Activity
Exercise has been proven to release endorphins in our brains that help to increase energy and improve mood. Recently, we’ve been spending hours sedentary and hunched over computer screens which is decreasing our blood flow and trapping tension in our necks, shoulders, and backs. A for sure way to reduce stress in this time is to get our bodies moving. Take frequent breaks, walking around your home, get outside for a walk or job, log into Youtube or Pinterest for workout ideas, and stick to it! Your body needs to feel rejuvenated in a time where so much feels out of our control. Here’s that schedule word again, but definitely create an activity schedule that will help you stay on top of giving your body the movement it needs to stay sane.
4. Re-claim Your Vision
Last, but not least, reclaim your vision. This year is not lost and God’s promises are not void. As you physically focus on maintaining your mental health and reducing stress, reinvigorate yourself spiritually.There is power in being motivated by unwavering faith and assuredness in God’s word. He has not forsaken you, even in a pandemic. There is nothing too hard for him and what he declared WILL come to pass. Dust off your 2020 goal list and manage stress but fixating your focus on what you seek to manifest on the other side. Of course you will adjust your expectations and restructure realistically and take care of yourself mentally and emotionally; however also challenge yourself to make progress on a goals that make you feel good about your future rooted in hopefulness. We may have been forced to pause many things in life, but ask yourself what does God want me to see that I may have been overlooking?
Melissa is a Licensed Clinical Social Worker, therapist, and board member with Queens of Resilience.
