BIBLICAL STRESS MANAGEMENT ECOURSEcONTENTSWhat is Stress?How Does the Body Respond to Stress?What are the Symptoms of Stress?Why Biblical Principles & Medical Techniques?Pray Breathe deeplyGet savedExercise regularlyTrust in Jesus VisualizeTransform YourselfMeditateWorkEat HealthilyBe patientSleep adequatelyObey GodGet a massage1WHAT IS STRESS?Stress is the body’s physiological response to any stimuli that requires a change in its physical, mental or emotional functioning. There are many sources of stress. These include personal issues like illnesses, disabilities, unemployment, financial disasters, relationship problems, negative thoughts, worries, traumatic physical or sexual assaults or any other situation that disrupts or changes a person’s life. Positive events such as getting a baby or a new job can also be a source of stress. The source of stress can also be something devastating that has happened to someone dear to you such as their death, illness or addiction. Stress in itself is not bad when it is under your control. Moderate doses of short term stress can help you think more creatively and perform more efficiently. It is when it gets out of your control that it begins to adversely affect your health, relationships and work performance. 2HOW DOES THE BODYRESPOND TO STRESS?Whatever the source of the stress, whether it is physical or mental, personal or social, real or imaginary, the human body responds in a uniform manner knows as the General Adaptation Syndrome which consists of 3 stages. The first stage is the alarm reaction in which the nervous system is activated resulting in the release of the stress hormones adrenaline and noradrenaline from the adrenals. The heart then begins to beat faster and the blood pressure rises in order to increase the blood supply to the brain, arm and leg muscles. This also enables swift decision making and their rapid execution. The respiration rate also rises to increase the oxygen supply to these organs. Body stores of glucose and fats are released into the blood stream to provide energy. Perspiration also increases to cool the body in this state of emergency as it prepares to fight the stressor or flee from the stressful situation. The second stage is the resistance stage in which the adrenal glands continue producing stress hormones to enable the body to continue fighting or resisting the stressor long after the effects of the fight or flight response have worn off. The third stage is the exhaustion stage. This occurs when the stressful situation is prolonged or if one stressful event is quickly followed by another before the body is fully able to relax and recover from the first one. The resultant prolonged bombardment of the various body organs by the circulating stress hormones results in physical and mental exhaustion and dis-ease or stress related illnesses in the body.3WHAT ARE THE SYMPTOMS OF STRESS?(How Do I Know I Am Stressed?)Physical symptoms of stress include muscle aches, chest pains, palpitations, shortness of breath, constipation, diarrhea, appetite changes, weight gain or weight loss, tics and tremors, physical exhaustion and sleeping difficulties such us inability to fall asleep or waking up tired.Mental symptoms of stress include poor concentration, difficulties making simple decisions, forgetfulness and mental exhaustion.Emotional symptoms of stress include feeling moody, tearful, anxious, and depressed or that you cannot cope. Behavioral symptoms are usually noticed by your family, friends and workmates who may complain your behavior has changed as you have become irritable, impatient, and very aggressive and have frequent angry outbursts. They may also report that you neglect your personal hygiene or appearance and have withdrawn socially. In addition to this, chronic or longstanding stress causes or worsens many stress related diseases such as hypertension, diabetes, coronary heart disease, irritable bowel syndrome, peptic ulcers, migraine headaches, neck pains and backaches. It also contributes to panic attacks, anxiety, depression, chronic fatigue syndrome, eczema exacerbations, menstrual period irregularities, decreased libido and suppresses the immune system. 4WHY USE BIBLICAL PRINCIPLES WITH MEDICAL TECHNIQUES?As stressful situations are inevitable in life, one needs an effective method to manage stress in order to avoid developing the numerous physical, mental, emotional and behavioral symptoms of stress. For a stress management method to be effective, it must address and resolve the root cause of the stress and not just medicate the symptoms of the stress. Medically proven techniques such as those discussed in this book which include abdominal breathing, Christian meditation, Christian visualization and physical exercise are very effective in helping you cope with a stressful situation but they may not be able to address the root cause of the stress. Combining medical techniques with problem solving strategies may also not address the root cause of the stress in some stressful situations. Examples of such situations include the death of someone you love dearly such as a spouse or a child, being afflicted with an incurable illness or it may be having to live with the physical and mental consequences of something terrible that was done to you. In these and other similar situations where the root cause of the stress cannot be tackled by anything that this earth has to offer, one needs help from above to effectively deal with the stressful situation and this help can only be obtained from the Bible. This is because The Word of God is living and powerful … piercing even to the division of soul and spirit (Hebrews 4:12) where it can bring back to life those parts that died when you buried your loved ones. It can heal wounds and memories in places where bandages and even intravenous medications cannot reach and make you whole. It is also able to sustain you in each and every situation that you may encounter in this life for Man shall not live by bread alone; but man lives by every word that proceeds from the mouth of the Lord. (Deuteronomy 8:3) Therefore, the Biblical principles discussed in this book which include Seek the Lord or Prayer, Let Jesus in or Salvation, Trust in the Lord or Faith, Transform yourself or Scriptural mental transformation, Position yourself or Work, Wait on the Lord or Patience and Obey God or Obedience are drawn from the Word of God so that they can sustain you even in those stressful situations without an earthly solution. Therefore, by combing Biblical principles with medical techniques, you will be able to manage any stressful situation that you may encounter in this life. This combination will also enable you to rapidly break the vicious cycle in which stress results in stress related illnesses which in turn increase the stress in your already stressful situation. Managing Stress with the Word of God will therefore guide you through this very effective holistic approach to managing stress. It begins with the spiritual aspect (Chapter 3 to 5), then it moves on to the mental aspect (Step 6) and finally to the physical aspect (Step 7 to 10). 5PRAY (Biblical Tip #1)The first thing that you should do when you are faced by any stressful situation is to pray and ask God what you should do about it. Seek His direction first and Do not be wise in your own eyes. (Proverbs 3:7) Even in an emergency, cry out to Him for He says, Call to Me, and I will answer you, and show you great and mighty things, which you do not know (Jeremiah 33:3)and these fresh insights will help you make more constructive decisions. As you pray for your stressful situation, you have to pray with the confidence that God is listening to you and He will answer your prayers. Pray confident of His help because the Bible assures us that We do not have a High Priest who cannot sympathize with our weaknesses, but was in all points tempted as we are, yet without sin. Let us therefore come boldly to the throne of grace, that we may obtain mercy and find grace to help in time of need. (Hebrews 4: 15-16) Therefore, even if you are the only one praying for yourself and even if you have made many big mistakes, you can still pray with confidence and God will listen because He is merciful and He will help you in your hour of need.In addition, remember that He cares for you and you do not have to develop migraines from carrying mental burdens that are too heavy for you because all you have to do is to Cast your burden on the Lord, and He shall sustain you. (Psalm 55: 22)Cast all the problems arising out of your stressful situation to the Lord in prayer. Cast all the people who are stressing you to Him so that He can deal with them. Cast your entire stormy stressful situation and all its attendant frustrations and uncertainties to Him and promise yourself that once you have released your burdens you will never pick them up again. After casting all your stressors to the Lord, you can now ask in faith for whatever you need to resolve your stressful situation for He tells us, Ask, and it will be given to you (Matthew 7:7) To receive what you are asking for, you have to believe that you will receive it for His Word urges us to Ask in faith, with no doubting, for he who doubts is like a wave of the sea driven and tossed by the wind. For let not that man suppose that he will receive anything from the Lord; he is a double-minded man, unstable in all his ways. (James 1:6-8) Since Faith is the substance of things hoped for, the evidence of things not seen (Hebrews 11:1), asking in faith entails being able to see yourself with your mind’s eye receiving the things that you are asking the Lord to give you.If you are asking for healing, you have to see the laboratory tests returning as normal, the cancerous mass becoming undetectable and the doctors telling you that you have been cured. Finally, thank Him for the blessings that He has already bestowed on you and for the blessings that you are expecting to receive in faith.6ABDOMINAL BREATHING(Medical Tip #1)Abdominal breathing or diaphragmatic breathing or deep breathing is one of the fastest and easiest way to counter act the body’s stress response. Abdominal breathing has been found to be effective in reducing muscle tension and heart rates which increase when someone is stresses. It has also been found to be beneficial in the management of stress related headaches, fatigue and panic attacks. Abdominal breathing is a very simple relaxation technique as all you have to do is to loosen your clothing, lie down in a quiet and place your hand on your abdomen. Take a deep breath through your nose until you feel your abdomen rising, hold your breath for a few seconds and then exhale completely until your abdomen falls. Repeat several times and you will begin to feel relaxed. If you are not able to lie down, you can also breathe deeply while standing up or sitting down as it is also a discrete relaxation technique that can be practiced at anytime and in any place whenever and wherever stress strikes whether in the office or at home or in a traffic jam or in the middle of an argument. ACTION PLAN1. Schedule a time in your daily diary when you will escape to your solitary place or space to be alone with God to pray.2. Write down all the things that are stressing you from the most distressing to the least distressing. Let this be your prayer list and pray over each item asking God to direct you and tell you what you should do about each one of them.3. Buy a note book and label it GOD IS FAITHFUL. Everyday write down three blessings that you are grateful for. These may include your life, your health, your family, your job, preaching that ministered to your specific need or timely help you received from a stranger.4. Take at least 7 deep breaths every time you feel stressed.LET US PRAYHear my prayer, O Lord, and listen to my supplications. In your faithfulness answer me, for (name your stressful situation) has oppressed me. It has crushed my life to the ground. I am in deep despair and my heart within me is distressed.Answer me speedily, O Lord for my spirit fails! Do not hide your face from me. Remind me each morning of your constant love for in You do I trust. Cause me to know the way in which I should walk for I lift up my soul to You.Deliver me, O Lord, from (name your stressful situation) for in You I take shelter. Teach me to do Your will, for You are my God. Guide me on a safe pathRescue me, O Lord, for your name’s sake! For your righteousness sake bring my soul out of trouble. In your mercy save me from (name your stressful situation) and destroy all that trouble my soul for I am Your servant. (Adapted from Psalm 143)7GET SAVED(Biblical Tip #2)To successfully manage any stressful situation, you have to let Jesus into your heart and into your life so that He can calm your inner stormy emotions and show you how to manage your outer stormy stressful situation. Jesus has taken the first step for He says, Behold, I stand at the door and knock. If anyone hears My voice and opens the door, I will come in to him and dine with him, and he with Me. (Revelation 3:20)Therefore, invite Him into your heart today. Even if your entire life is in a mess because you dabbled in the occult, abused drugs, flirted with immorality and broke all the commandments, Jesus still wants to come into your life and that is why He stands at our soiled doors knocking. He already knows what type of chaos you are living in so do not be afraid or ashamed of your mess For God did not send His Son into the world to condemn the world, but that the world through Him might be saved. He who believes in Him is not condemned; but he who does not believe is condemned already. (John 3:17-18) Opening the door of your heart to Jesus or getting saved is very simple. All you have to do is to turn away from your sins and then You confess with your mouth the Lord Jesus and believe in your heart that God has raised Him from the dead, you will be saved. For with the heart one believes unto righteousness, and with the mouth confession is made unto salvation. (Romans 10:9-10) Acknowledge that Jesus is Lord and then lay your entire life before Him so that the healing can begin. Let Him see what the stress has done to you. Unveil the wounds on your mind and body that you have been hiding. Do not fear to bare it all for Him for He looks with love and listens with compassion. What you are unable to express in words, He is able to read from your heart. Show it all to Him for He wants to share in all your suffering for He has accepted you and He loves you just as you are, right where you are. So let Him in and let Him be the Friend who will walk with you through it all for He is the only One who can see it all and solve it all.Let Jesus take control and be Lord over your all. Surrender to Him unconditionally because He loves you with an unconditional love. Relinquish your plans and let Him show you what He has planned for you and how you should manage your stressful situation. Follow His leading and you will find a peaceful rest even in the middle of the stressful situation as you take up His yoke or the instructions for living that He sets for us to follow.Learn how He expects you to live by reading the Bible for All Scripture is given by inspiration of God, and is profitable for doctrine, for reproof, for correction, for instruction in righteousness, that the man of God may be complete, thoroughly equipped for every good work. (2 Timothy 3:16-17) But know that reading the Word is not enough, for you have to Be doers of the word, and not hearers only, deceiving yourselves. (James 1:22) 8EXERCISE REGULARLY(Medical Tip #2)Physical exercise is a very effective relaxation technique. Therefore, begin by stretching every morning and evening for at least while paying special attention to the muscles groups which get tense when you are stressed. These may be your neck, shoulder or back muscles. Combine this with regular aerobic exercises such as brisk walking, jogging, playing basketball, swimming, walking up stairs or gardening for 30 minute sessions 4 times a week. This is because aerobic exercises result in the reduction of circulating stress hormones produced by the body during a stressful event and which contribute to the development of stress related diseases. Strength training or weight bearing exercises are also helpful for managing stress as they demand total concentration. This is because when you are working on a particular muscle group, you focus your total concentration on that muscle and thus your attention is removed from your stressors. As you train, do not strength train the same muscle groups for two consecutive days. Instead alternate them by working on the upper body muscles on one day and then on the lower body muscles the next day. If you have been dormant and you would like to begin exercising regularly, first consult your doctor so that you can be cleared medically. ACTION PLAN1. Confess with your mouth the Lord Jesus and believe in your heart that God has raised Him from the dead, you will be saved. (Romans 10:9)2. Read at least one chapter of the Bible every day. 3. Each week begin doing one new thing that the Bible says you should do as you strengthen your walk with the Lord. You can begin with the first commandment (Deuteronomy 5:6-21) and work your way down to the tenth. 4. Begin exercising by stretching for 5 minutes every morning and evening. Incorporate an aerobic activity that you enjoy into your daily schedule and gradually build it up to a total of 2 hours spread out over the week. Finally you can add on some weight bearing exercises under the supervision of a qualified trainer.. LET US PRAYHave mercy upon me O God, because of your loving-kindness Because of Your many tender mercies, wash away all my sins and cleanse me from my evil ways for I admit that I have sinned and my sins are always before me. Wash me and I shall be whiter than snow.Create in me a pure heart O God and renew a faithful and loyal spirit within me. Do not remove me from Your presence and do not take away from me Your Holy Spirit.Reestablish in me the joy of Your salvation and support me by your generous Spirit. (Adapted from Psalm 51)9TRUST JESUS(Biblical Tip #3)After you have let Jesus into your life, if you want to be at peace all the time, you have to trust Him all the time. Decide here and now that you are going to trust Him completely so that you are always on an even keel. Resolve to trust Him all the time so that you are not happy and hopeful one day and then hapless and hopeless the next. Do not let past painful experiences make you transfer your mistrust of humans to God. Do not trust Him half-heartedly because of the heartache you experienced after you trusted people who turned out to be deceitful for God is not a man, that He should lie. (Numbers 23:19) Even if you have never been let down by people know that It is better to trust in the Lord than to put confidence in man (Psalm 118:8) for no matter how bad or humiliating the situation may get, He will be with you and He will not bail out on you when you are hardest hit by problems. Understand also, that no one else is more deserving of your unfaltering trust and utter dependence for not only does He promise you that He will never leave you nor forsake you (Hebrews 13:5) but He can also calm the wind or make you walk on the waves.As you get in the habit of trusting Jesus with all your challenges, you will find that it is a very liberating step in managing stress for it sets your mind free from the oppression of worry and enables you to relax. This is because when your mind is not focused on your problems but it is focused on Jesus whom you are trusting to help you solve them, you are able to relax because you will be at peace for His Word promises that You will keep him in perfect peace, whose mind is stayed on You, because he trusts in You. (Isaiah 26:3) Therefore, trust Jesus and you will be able to be at peace even if the problems are still present in your life. You will be at peace whether the disease has left your body or not because you trust that God will take care of you either way. You will be at peace whether your finances have recovered or they are still ailing because you trust that He will take care of you regardless of your financial situation. You will be at peace in the middle of your stressful situation and you will be able to testify that you are Hard pressed on every side, yet not crushed; … perplexed, but not in despair; persecuted, but not forsaken; struck down, but not destroyed (2 Corinthians 4: 8-9) because you trust Him. Therefore, trust Jesus even when you don’t understand why you are going through your stressful situation. Entrust it to Him, Acknowledge Him, and He shall direct your paths. (Proverbs 3:6) Let go of your need to understand the WHY and just say to Him, Cause me to know the WAY in which I should walk, for I lift up my soul to You. (Psalm 143:8) Then focus on finding out what God wants you to do at that particular time and then do it as you continue trusting Him. After you have done it, ask Him what you should do next then focus on doing it. In this way you will be able to move forward through your stressful situation even though you are blinded by pain and tears. 10CHRISTIAN VISUALIZATION(Medical Tip #3)Visualization or guided imagery is another effective stress management technique. It is also an enjoyable one since it involves imagining yourself out of the stressful situation. Therefore, every day, imagine yourself stress free by using all your senses that is sight, sound, smell, touch and taste. You can use Scriptures for visualization such as Psalm 23The LORD is my shepherd; I shall not want. He makes me to lie down in green pastures; He leads me beside the still waters. He restores my soul; He leads me in the paths of righteousness for His name’s sake. Yea, though I walk through the valley of the shadow of death, I will fear no evil; For You are with me; Your rod and Your staff, they comfort me. You prepare a table before me in the presence of my enemies; You anoint my head with oil; My cup runs over. Surely goodness and mercy shall follow me all the days of my life; And I will dwell in the house of the LORD Forever. Therefore, to use Psalm 23 for visualization, a. see yourself lying on a picnic blanket in a lush green lawn b. hear the calm stream rippling gently nearby and the birds chirping in the backgroundc. smell the oil He has used to anoint your head d. touch the deluxe picnic hamper He has set before youe. taste the delicacies He has prepared for you f. feel the Lord comforting you and your soul being restored as fear and anxiety leave and goodness and mercy begin following you.ACTION PLAN1. If you have worrisome challenges deal with them in the following way each morning after praying for guidance.a. Write down all your worries in order of priority. b. Beginning with the most pressing one, think and write down all of its possible solutionsc. Set a commitment date when you will undertake each of the solutions to your worrisome challenge. For examplea. Worrisome challenges in order of priority: Disease worsening, losing my job, inability to pay the rentb. Solutions for the disease worsening challenge: Consult a doctor, eat nutritiously, take a multivitamin, pray for myself, be prayed for by my Pastor c. Commitment date for the disease worsening challenge: Pray for myself – immediate Eat healthy foods – from supper tonight Take a multivitamin – from tomorrow morning Prayers by my Pastor – request him on Sunday Consult a doctor – book an appointment for Monday2. Visualize your stress free life for 10 minutes each dayLET US PRAYI trust in You O Lord, let me never be ashamed.Deliver me and protect me from (name your stressful situation) for you are my strength.I will rejoice in Your mercy for You know all my problems and how much I have suffered. I place all my trust in You and my life is in Your hand. Save me from (name your stressful situation) Do not let me be ashamed for I have placed all my trust in You.(Adapted from Psalm 31)11TRANSFORM YOURSELF (Biblical Tip #4)Your thoughts are so powerful that they can trigger the body’s stress reaction just as well as a real event. These thoughts do not even have to be true for them to do so.Therefore, monitor your thoughts to ensure that you Do not be conformed to this world, but be transformed by the renewing of your mind, that you may prove what is that good and acceptable and perfect will of God. (Romans 12:2) This means do not conform your thinking to the negativity of your stressful situation or let the negativity of your stressful situation determine how you will think. Instead transform yourself by renewing your mind and this is best done using the Sword of the Spirit, which is the word of God. (Ephesians 6:17). Thus, remove all negative thoughts from your mind by meditating on positive Scriptures. For example if thoughts of your inadequacy cross your mind, slay them with The people who know their God shall be strong, and carry out great exploits. (Daniel 11:32)Scatter thoughts of incapability with I can do all things through Christ who strengthens me. (Philippians 4:13)Drown thoughts of impossibility with With God all things are possible. (Matthew 19:26)Repel thoughts of failure with In all these things we are more than conquerors. (Romans 8:37)Floor fear with God has not given us a spirit of fear, but of power and of love and a sound mind. (Fight temptation with God is faithful, who will not allow you to be tempted beyond what you are able, but with the temptation, will also make the way of escape, that you may be able to bear it. (1 Corinthians 10:13) Therefore, irrespective of your specific stressful situation, identify your most predominant negative thoughts and then go through your Bible to find positive Scriptures which nullify the negative thoughts. Write your Scriptures in a note book and carry it with you so that you can meditate on the positive Scriptures whenever the negative thoughts strike or even speak them out aloud. Memorize these Bible verses so that you can free your mind from all negativity and then free your body from your stressful situation. In addition, understand that you must have faith or believe the Scriptures that you are meditating on. Note that this is especially true when dealing with fearful thoughts since faith is the antidote for fear.Therefore, if you begin to feel afraid of your stressors or stressful situation, say to yourself, The Lord is my helper; I will not fear (Hebrews 13: 6) and let these be the Scriptures that you will keep repeating to yourself until fear releases its grip on your mind. And, as you meditate on them, be certain in your heart that God is going to help you and the fears will dissipate.12CHRISTIAN MEDITATION(Medical Tip #4)Meditation is another very effective relaxation technique as it lowers the heart rate, respiratory rate and muscle tension which are all increased during the body's stress reaction. Therefore, choose a Scripture that speaks to your stressful situation and meditate on it every day. For example, meditate on I can do all things through Christ who strengthens me (Philippians 4:13)if your problems are intimidating you.After choosing the Scripture, lie down in a quiet place and give it your complete attention. Ponder it until you feel its truth percolating your being. If your mind wanders to your problems, gently bring it back to your Scripture. You can meditate at any time but do it consistently since its benefits are cumulative. These benefits are medical, physical and spiritual for Blessed is the man who … his delight is in the law of the Lord, and in His law he meditates day and night. He shall be like a tree planted by the rivers of water, that brings forth its fruit in its season, whose leaf also shall not wither and whatever he does shall prosper. (Psalm 1:1-3)Therefore, consistently meditate on the Word so that you are well grounded in it like a deeply rooted tree planted by rivers and you will be continually nourished by it. Your flowers or projects will bud and blossom to bring forth fruit at your God appointed season and your leaf or hope will never wither no matter how stressful your situation may get for you will always have a Word to refresh and rejuvenate you. ACTION PLAN1. Write down all the negative thoughts, feelings and temptations that beset you. Go through your Bible and write down the Scriptures that you will use to counter them. Copy your Scriptures on a paper and carry them with you wherever you go so that you can meditate on them and repeat them to yourself as often as necessary.2. Pray every morning, Let the words of my mouth and the meditation of my heart be acceptable in Your sight, O Lord, my strength and my Redeemer. (Psalm 19:14)LET US PRAYI praise You with my whole heart;I worship toward Your holy temple and praise Your name for Your loving-kindness.I praise You for Your faithfulness.I praise you for Your truth for You have magnified Your word above Your name.Today I cry out to You, please answer me and make me bold with strength in my soul.Thank you for though You are high above, you look kindly on us here below.I live in the midst of stress, please revive me. I walk and work in the midst of trouble, please save my life. Stretch out Your hand against the wrath of my enemies and save me with Your right hand.O Lord, please perfect that which concerns me.Vindicate me and do not forsake me for Your love endures forever.(Adapted from Psalm 138)13WORK(Biblical Tip #5)After you have transformed your mind with the Word of God, you now have to do the physical work required for you to resolve your stressful situation by taking up your position just as King Jehoshaphat and the people of Judah did. After praying, God said, “Do not be afraid nor dismayed because of this great multitude, for the battle is not yours, but God’s. Tomorrow go down against them. …Position yourselves, stand still and see the salvation of the Lord, who is with you.” (2 Chronicles 20: 15-17)Therefore, position yourself also by putting yourself in the most advantageous place in your situation so that you can make the best use of whatever resources you still have left. If you have a physical illness, position yourself for healing as you pray for yourself, go to healing services, consult a doctor, take your medications and eat healthily. If your blog is not doing well, position it for financial success as you pray for it, post articles every day, remit your tithes faithfully, improve your pricing, products and services as you ethically promote it online. After you have positioned yourself, you have to continue doing your best even if people are still harassing you and problems stressing you. To be able to stand and hold your position even under harsh conditions, you have to put on the whole armor of God. Therefore, My brethren, be strong in the Lord and in the power of His might. Put on the whole armor of God, that you may be able to stand against the wiles of the devil. For we do not wrestle against flesh and blood, but against principalities, against powers, against the rulers of the darkness of this age, against spiritual hosts of wickedness in the heavenly places. Therefore take up the whole armor of God, that you may be able to withstand in the evil day, and having done all, to stand. Stand therefore, having girded your waist with truth, having put on the breastplate of righteousness, and having shod your feet with the preparation of the gospel of peace; above all, taking the shield of faith with which you will be able to quench all the fiery darts of the wicked one. And take the helmet of salvation, and the sword of the Spirit which is the Word of God; praying always with all prayer and supplication in the Spirit, being watchful to this end with all perseverance and supplication for all the saints. (Ephesians 6:10-18)Therefore, ensure that you have let the Lord Jesus into your heart and confess Him as your Savior (helmet of salvation). Make sure that you are firmly rooted in the Word of God by reading it (Gospel of peace boots), living it and speaking it (the sword of the spirit). Be truthful (belt of truth), live right (breastplate of righteousness) and pray at all times. Most importantly, believe God and hold firmly onto your faith (shield of faith) all the time and you will be able to defeat ALL the attacks of the enemy. 14EAT HEALTHILY(Medical Tip #5)When you are going through a stressful period, you need to support your body nutritionally by eating a balanced diet every day. This diet should be rich in fish, fresh fruits, fresh vegetables and whole grain foods such as whole wheat bread and brown rice. In addition, ensure all your meals contain protein rich foods such as fish, eggs, beans and yoghurt. These protein rich foods ensure slow and sustained release of glucose into the bloodstream and thus maintain steadier blood sugar levels. Avoid meals composed mainly of sugary and processed foods as they result in a rapid rise and then a drop in the blood sugar level. This rapid drop may be accompanied by symptoms such as irritability and mood swings which you may already be experiencing as a result of your stressful situation and thus they will be worsened.Eliminate or restrict your caffeine intake from all sources such as coffee, tea, chocolate, soft drinks as well as some pain and cold medications. Caffeine can worsen the nervousness, anxiety, palpitations and sleeplessness you may already be experiencing as a result of your stressful situation.Finally, ensure that you eat your meals in a peaceful and relaxed environment for Better is a dry morsel with quietness, than a house full of feasting with strife. (Proverbs 17:1)ACTION PLAN1. To help you position yourself in the best way possible in your stressful situation answer the following questionsa. Am I praying without ceasing for my stressful situation?b. Have I consulted specialist to help me deal with my stressful situation? These can be doctors, counselors, the job vacancies section of the newspapers or even workshops.c. Have I done what the specialists recommend? This can include taking medication, stopping smoking, being less argumentative with your spouse, taking your child to a drug rehabilitation center, updating your skills or improving your products’ packaging. 2. Copy Ephesians 6:10-18 and hang it where you can see it every morning to remind you to put on your armor of God before you head out to position yourself. 3. Improve your diet by adding one healthy food to your diet each week coupled with removing one unhealthy foodstuff until you have replaced all of the unwholesome foods you had been ingesting with healthy foods that you enjoy eating. LET US PRAYWhere will my help come from?My help will come from the Lord, Who made heaven and earth.He will not allow my foot to be moved; He who keeps me will not sleep.Behold, He who keeps (insert your name here) shall neither sleep nor slumber.The Lord is my keeper; The Lord is my shade at my right hand.The sun shall not harm me during the day, nor the moon at night.The Lord shall protect me from all evil, He shall preserve my soul.The Lord shall guard my going out and my coming in from this time forth, and even forevermore. (Adapted from Psalm 121)15BE PATIENT(Biblical Tip #6)After you have positioned yourself and you are standing working very hard from your strategic position, you have to Wait on the Lord; be of good courage, and he shall strengthen your heart. (Psalm 27:14)You have to wait for Him to provide you with whatever you have been praying for whether it is deliverance, healing or a breakthrough at His appointed time. Since His timing may be totally different from yours, you have to learn to Rest in the Lord, and wait patiently for Him. (Psalm 37: 7) To wait patiently for the Lord, you have to surrender your urgency and let go of the need to have your situation resolve when you want it to by acknowledging that God knows best and that He is always on time. Once you do this, you will not be restless and impatient and you will be able to wait patiently even if you do not see any tangible progress because you believe Him when He says, They shall not be ashamed who wait for Me. (Isaiah 49: 23) If you wake up feeling that the storm is taking too long to resolve, resist the temptation to hurry and row before He has showed you the direction for the results will be disastrous as He has His reasons for what may appear as a delay to you. On the days when the wait is harder to bear, pray for patience, perseverance, peace or whatever you need to hold on to the end of that one day. Do not wonder how you will face tomorrow, next week or next month. Just pray as He taught “Give us this day our daily bread” (Matthew 6:11) and not “Give us this day bread for today and tomorrow” For tomorrow will worry about its own things. Sufficient for the day is its own trouble. (Matthew 6:34). In addition, go through your GOD IS FAITHFUL notebook and remind yourself of all the good things God has done for you and let them serve as proof that He is still able to do great things for you today right there in the middle of your stormy stressful situation. For example, tell yourself that if God gave you that big blessing last year, then He can still bless you again and restore your marriage, rebuild your finances, heal your body and resolve whatever stressful situation you may be facing today for He is still the same great God. Let the great things that God has done for you in the past console you and encourage you to keep waiting patiently for Him to do other great things in your life today and tomorrow. Therefore, read your GOD IS FAITHFUL notebook every time you feel discouraged until His miraculous works are etched into your mind. Carry them in your heart like David who carried the evidence of God’s faithfulness with him wherever he went such that when he was faced with the unexpected challenge of fighting Goliath, he was able to testify before all that The Lord, who delivered me from the paw of the lion and from the paw of the bear, He will deliver me from the hand of this Philistine. (1 Samuel 17:37) If you do this, and carry the evidence of God’s faithfulness and goodness in your heart, it does not matter how stormy your situation may get, for your days will not be consumed by futility nor your years by fear of the enemy.16GET ADEQUATE SLEEP(Medial Tip #6)Since sleep is necessary for resting the mind and rejuvenating the body, see to it that you get 7 to 10 hours of sleep every night. During the day, if possible, you can also indulge in an afternoon power nap of not more than 15 minutes and you will wake up refreshed.If you find that you do not have enough hours to sleep at night, pare down your activities and cut out those that are not absolutely essential for your survival and those that increase stress in your life. If you have difficulties falling asleep at night, establish a relaxation routine to let you disengage and unwind from your stressful day. This can include stretching for a few minutes, taking a warm bath, reading the Bible, saying a prayer and then listening to soothing music as you drift off to sleep. You should also set regular sleeping and waking times and abide by them. If you have a tendency to ruminate over all your problems once you get into bed, meditate on the fact that Unless the Lord builds the house, they labor in vain who build it; Unless the Lord guards the city, the watchman stays awake in vain. It is vain for you to rise up early, to sit up late, to eat the bread of sorrows; for so He gives His beloved sleep. (Psalm 127: 1-2)ACTION PLAN1. Every day jot three things you are grateful for in your GOD IS FAITHFUL notebook and carry it with you to read and remind yourself how God has been good to you every time you feel you can’t take the stress anymore.2. Describe the following in your GOD IS FAITHFUL notebook:a. 10 situations when God freed you from other problematic situationsb. 10 situations in which God protected you when you were in dangerc. 10 situations in which God showed you the way when you were totally cluelessd. 10 situations in which God opened the windows of heaven and blessed you with the best e. 10 situations in which God parted your problems enabling you to live unhindered by them f. 10 situations in which God made rivers of abundance flow into your parched life 3. Schedule 7-10 hours of uninterrupted sleep each night.LET US PRAYHear my prayer O Lord and listen to my supplications. In Your faithfulness answer me and hear my prayer.I will remember the days of oldI will think about all Your works.I will ponder on the work of Your hands. I spread out my hands to You.My soul longs for You like a thirsty land. Answer me O Lord and deliver me from (name your stressful situation). I will wait on You O Lord, for You are my God. (Adapted from Psalm 143)17OBEY GOD(Biblical Tip #7)God instructs us to Obey My voice, and I will be your God, and you shall be My people. And walk in all the ways that I have commanded you, that it may be well with you. (Jeremiah 7: 23)Therefore, once you discern what He wants you to do, you must obey and do all that He commands so that your stressful situation may resolve properly. Understand that He requires total obedience so if He tells you to let go of something, then you have to let go of it completely and obey Him in totality because partial obedience is tantamount to disobedience. If He asks you to walk in a certain direction, you have to walk in that direction even if you do not know how you will get from point B to D because you cannot see C. You are to keep walking in that direction even if you are wondering like Isaac in Genesis 22:7-8 when he asked his father, “Look, the fire, and the wood, but where is the lamb for a burnt offering?” And Abraham said, “My son, God will provide for Himself the lamb for a burnt offering” Have the faith of Abraham and understand that you do not have to see everything just yet For we walk by faith, not by sight. (2 Corinthians 5:7) Therefore, set out in obedience in the direction that He has shown you one step at a time. Concentrate on getting from where you are to the next point B. Trust that when the time comes that you will need to see your point C, it will be provided and you will see it just as surely as Abraham saw the ram caught in the bush. Learn also from Peter’s experience that stepping out in obedience to God does not mean that your problems will cease instantly because when He obeyed Jesus and got out of the boat, the wind and the waves were still boisterous. But, he was still able to make progress because he focuses on Jesus. But once he moved his eyes from his Savior and begun to look at the raging sea, he noticed how boisterous the wind was and how rough the waves were and this made him afraid and he then begun to sink. For when Peter had come down out of the boat, he walked on the water to go to Jesus. But when he saw the wind was boisterous, he was afraid; and beginning to sink he cried out, saying, “Lord, save me!” And immediately Jesus stretched out His hand and caught him, and said to him, “O you of little faith, why did you doubt?” (Matthew 14:29-31) Therefore, as you walk in faith in the direction that the Lord has asked you to walk, do not focus your attention on the persisting problems and problematic people that may still be present in your stressful situation. Keep your focus on Jesus and concentrate on doing what He has asked you to do and you will find that you will make progress even though there are obstacles littering your path. Walk in faith and not in fear and you will triumph over your stressful situation. 18GET A MASSAGE(Medical Tip #7)A massage is very effective relaxation technique. This is due to the fact that emotional stress increases muscle tension and the manipulation that a muscle undergoes while it is being massaged helps reduces this tension in the muscle. And, once the tension is relieved, a person feels relaxed. In addition to this there are numerous therapeutic benefits of massage such as pain relief which also play a role in stress management if the pain is contributing to the stress the person is experiencing. Therefore, schedule regular professional massages and get the kinks ironed out of your body. A monthly massage for a person going through a lot of stress will improve their general well being. Or, you can also ask a loved one such us a spouse to massage the tense areas of your body.You can also experiment with self-massage and massage your scalp, temples, feet and other parts of your body that are within easy reach.Enhance your massage experience by using massage oils containing relaxing oils such as lavender and chamomile. ACTION PLAN1. Meditate on the following scripture: To obey is better than sacrifice, and to heed than the fat of rams. For rebellion is as the sin of witchcraft, and stubbornness is as iniquity and idolatry. (1 Samuel 15:22)2. Schedule a monthly professional massage or a weekly one from your spouse.3. Always remember:S Seek the LordT Trust in the LordRReplace negative thoughtsEEat healthilySStretch regularlySSleep adequatelyLET US PRAYHear my just cause, O Lord and attend to my cry,Give ear to my prayer which is not from deceitful lips.Uphold my steps in Your paths, that my footsteps may not slip.I have called upon you for You will hear me LordShow me Your marvelous loving-kindness by Your right hand, O You who save those who trust in You from those who rise up against them. Keep me as the apple of Your eye;Hide me under the shadow of Your wings, From the wicked who oppress and stress me, From the deadly enemies who surround me.Arise, O LordConfront them and cast them downDeliver my life from the wicked with Your sword and with Your hand.(Adapted from Psalm 17)ABOUT THE AUTHORDr. Miriam Kinai is a born again medical doctor who received her Bachelor of Medicine and Surgery degree from the University of Nairobi, her Diploma in Dermatology from Australia and her Clinical Training in Mind Body Medicine from Harvard Medical School. She is also a certified aromatherapist, trained Christian counselor and the author of many books.MANAGING STRESS WITH THE WORD OF GODManaging Stress with the Word of God by Dr Miriam Kinai is an in depth teaching of the Biblical Principles and Medical Relaxation Techniques you need to manage stress effectively.Topics covered include:What is Stress?How Does the Body Respond to Stress?What are the Symptoms of Stress?Biblical Principles of managing stressMedical Relaxation Techniques of managing stressOther Stress Relief Activities.www.christianstressmanagement.comRULES OF RELAXATIONRules of Relaxation by Dr Miriam Kinai covers the A to Z of relaxation by teaching you 130 simple relaxation techniques to ensure that stress will never distress you. Topics covered include: Assert Yourself, Bask, Count your Blessings, Drink Herbal Teas, Enjoy Nature, Formulate Realistic Goals, Get a Massage, Humor Yourself, Identify Personal Stressors, Jaunt, Keep pets, Listen to Music, Muffle Noise Stress, Nab a Nap, Optimize Stress, Pamper Yourself, Quash Sin, Reason Rationally, Schedule News Fasts, Trust God, Use Cognitive Restructuring, Veto Worry, eXperiment with Aromatherapy, Yield to the Lord and Zap Job Stress.www.christianstressmanagement.comSWORD WORDSSWORD WORDS by Dr. Miriam Kinai teaches you how to fight the good fight (1 Timothy 6:12) using the SWORD of the Spirit which is the WORD of God (Ephesians 6:17). It demystifies the enemy’s strategies, explains the battle plan and elucidates tactical positioning and effective communication with your backup. SWORD WORDS also contains compiled SWORD WORDS or Scriptures to help you fight for your family, finances, health, marriage, ministry, peace of mind, self confidence and sleep. It also contains SWORD WORDS to fight addiction, condemnation, confusion, danger, death, despair, fear, a foul mouth, impatience, laziness, loneliness, opposition, pride, sadness, vengeance, and worry. www.christianstressmanagement.comRESOLVING CONFLICTS JUST LIKE JESUS CHRISTResolving Conflicts just like Jesus Christ by Dr Miriam Kinai uses Biblical examples from Jesus Christ to King Solomon to teach you how to resolve conflicts effectively and increase the peace in your home, the productivity of your ministry and the profitability of your business. Topics covered include Conflict Resolution Strategies (e.g. Pray Over It, Pay Attention, Proffer Something and Procure Something); Third Party Mediation Techniques (e.g. Set The Ground Rules, Select The Priorities, Suggest Possible Solutions and Step Through Impasses); Conflict Reduction and Prevention Strategies (e.g. Draw on Parables, Disagree Agreeably, Demarcate Your Boundaries and Depart From The Scoffer).www.christianstressmanagement.comMANAGING STRESS FOR TEENSManaging Stress for Teens by Dr. Miriam Kinai teaches teenagers Biblical principles, medical techniques and life skills to manage common teenage stressors. Topics covered include resisting alcohol, cigarettes, drugs and overcoming addiction. It edifies them to resist peer pressure and fight sexual temptation, fornication, pornography and homosexuality. It trains them to cope with family problems like abuse, problematic siblings and pressure from parents. It teaches them to manage worry, confusion, fear, despair, guilt, loneliness and shyness. It schools them to deal with bullying, teachers and preparing for exams.It clarifies Jesus and helps them answer ”Who am I?” and “Why am I here?”www.christianstressmanagement.comMANAGING ACNE NATURALLYManaging Acne Naturally by Dr. Miriam Kinai teaches you the natural remedies to treat acne. Topics covered include understanding your skin, “What is acne?”, “What causes acne?”, “What worsens acne?”, the long-term effects of acne, back acne, preventing acne, understanding product labels and burying acne myths. Natural acne therapies taught include aromatherapy, hydrotherapy, herbal therapy, juice therapy as well as good skin care habits to help reduce the frequency and severity of acne eruptions.. Dietary measures are also discussed as well as the role of nutritional supplements, physical exercise, stress management and other lifestyle modifications in the treatment of acne. www.christianstressmanagement.comNATURAL AND HOLISTIC DIABETES TREATMENTNatural and Holistic Diabetes Treatment by Dr. Miriam Kinai teaches you how to manage diabetes naturally using a diabetic diet, stretching, aerobic and weigh bearing exercises, aromatherapy, relaxation techniques for stress management, loosing excess weight as well as aromatherapy using lavender and tea tree essential oils, herbs and dietary supplements. It gives you practical example of these topics for instance by telling you the specific foods you should eat for your diabetic diet, walking you through the stress management plan, giving you aromatherapy recipes, telling you how to lose weight healthily and giving you the four steps to smoking cessation. www.christianstressmanagement.comHOW TO CREATE A CHRISTIAN SPA AT HOMEHow to Create a Christian Spa at Home by Dr. Miriam Kinai teaches you how to create a sanctuary in your home where you can relax physically, mentally and recharge spiritually. This book contains over thirty spa beauty and spa cuisine recipes that you can prepare at home. It teaches you how to prepare for a perfect home spa party. It also tells you how to perform twenty five Christian Home Spa Activities. These include taking aromatherapy baths, having facials, manicures and pedicures, getting massages or massaging yourself, journaling, stretching exercises, enjoying healthy home spa cuisine and meditating on the Word of God. www.christianstressmanagement.com