Stress Management

Stress Management: Combating Arriving and Departing Pressures

Stress is from Fear.

Fear as a caution is a healthy home abode while fear as a pressure is and unhealthy home abode.

2 Corinthians 4:16-17

' Therefore we do not become discouraged (utterly spiritless, exhausted, and wearied out through fear). Though our outer man is [progressively] decaying and wasting away, yet our inner self is being [progressively] renewed day after day. For our light, momentary affliction (this slight distress of the passing hour) is ever more and more abundantly preparing and producing and achieving for us an everlasting weight of glory [beyond all measure, excessively surpassing all comparisons and all calculations, a vast and transcendent glory and blessedness never to cease!],'

2 Timothy 1:7 AMPC

[7]  For God did not give us a spirit of timidity (of cowardice, of craven and cringing and fawning fear), but [He has given us a spirit] of power and of love and of calm and well-balanced mind and discipline and self-control.

What are the 4 fear responses?

Fight, Flight, Freeze, and Fawn.

https://www.amahahealth.com/blog/an-overview-of-the-four-fear-responses/

https://en.m.wikipedia.org/wiki/Fight-or-flight_response

To be biologically bold during physical activity, it is advisable to try and overcome passive psychological-chemical fear before or after it's manifestations.

The incapacity and inability isn't the problem. The issue is fear. Once fear is overcome. The rest is easy peezy ability.

The fruit of knowledge of good and evil, forbidden fruit or fruit of unforgiveness e.g fig, egg, sugarcane. Is an allergic fruit whose pharmacologic action and passion depend on its reaction with physiology of the individual or geographical home abode location of the individual.

With reference to, Pastor Bolaji Idowu.

Harvester Church.

How to apply your faith for a change

Faith: 

There is more than meet the eyes is about faith.

Faith is about try and trying until result is achieved.

Next time something is getting late in my life jump up and say God you are showing up big in my situation and that is my reality.

John 11:22-39

' And even now I know that whatever You ask from God, He will grant it to You. Jesus said to her, Your brother shall rise again. Martha replied, I know that he will rise again in the resurrection at the last day. Jesus said to her, I am [Myself] the Resurrection and the Life. Whoever believes in (adheres to, trusts in, and relies on) Me, although he may die, yet he shall live; And whoever continues to live and believes in (has faith in, cleaves to, and relies on) Me shall never [actually] die at all. Do you believe this? She said to Him, Yes, Lord, I have believed [I do believe] that You are the Christ (the Messiah, the Anointed One), the Son of God, [even He] Who was to come into the world. [It is for Your coming that the world has waited.] After she had said this, she went back and called her sister Mary, privately whispering to her, The Teacher is close at hand and is asking for you. When she heard this, she sprang up quickly and went to Him. Now Jesus had not yet entered the village, but was still at the same spot where Martha had met Him. When the Jews who were sitting with her in the house and consoling her saw how hastily Mary had arisen and gone out, they followed her, supposing that she was going to the tomb to pour out her grief there. When Mary came to the place where Jesus was and saw Him, she dropped down at His feet, saying to Him, Lord, if You had been here, my brother would not have died. When Jesus saw her sobbing, and the Jews who came with her [also] sobbing, He was deeply moved in spirit and troubled. [He chafed in spirit and sighed and was disturbed.] And He said, Where have you laid him? They said to Him, Lord, come and see. Jesus wept. The Jews said, See how [tenderly] He loved him! But some of them said, Could not He Who opened a blind man's eyes have prevented this man from dying? Now Jesus, again sighing repeatedly and deeply disquieted, approached the tomb. It was a cave (a hole in the rock), and a boulder lay against [the entrance to close] it. Jesus said, Take away the stone. Martha, the sister of the dead man, exclaimed, But Lord, by this time he [is decaying and] throws off an offensive odor, for he has been dead four days!'

Mindset:

John 11:39, 

' Jesus said, Take away the stone. Martha, the sister of the dead man, exclaimed, But Lord, by this time he [is decaying and] throws off an offensive odor, for he has been dead four days!'

The stone is like a mindset and limitation which is between Jesus Christ and the situation.

What mindset do I have to remove to allow Jesus change my situation?

A right mindset is I can do all things through Christ who strengthens me.

We have ideologies that protects the mindsets that hold us back.

To allow Jesus take control of my situation I have to remove the mindsets.

Psalm 24:7-10

' Lift up your heads, O you gates; and be lifted up, you age-abiding doors, that the King of glory may come in. Who is the King of glory? The Lord strong and mighty, the Lord mighty in battle. Lift up your heads, O you gates; yes, lift them up, you age-abiding doors, that the King of glory may come in. Who is [He then] this King of glory? The Lord of hosts, He is the King of glory. Selah [pause, and think of that]!'

Don't use your past to judge your future.

Take away the stone, there is a mindset preventing Jesus from reaching me.

Belief:

John 11:40,

' Jesus said to her, Did I not tell you and promise you that if you would believe and rely on Me, you would see the glory of God?'

It starts with me believing.

Faith makes the impossible possible by removing doubts and fears.

Faith says belief first and see the glory of God.

In the kingdom of God I have to belief to see.

I don't believe what I can see.

For me to believe God means though I can't see it but his word confirms it.

Belief means do what you can't do step aside and let God do what he can do.

Belief means to be fully convinced that what can't see is real I.e what God says is real.

The first step of faith does is to believe.

What is belief? To accept as true.

To see to belief is the lowest part of belief.

The bible belief says I have no evidence but if God says so I believe.

I have to believe in God to see. The reason why am not seeing is because I am not believing in God.

The problem is that I want to see before believing.

Hebrews 11:1

' NOW FAITH is the assurance (the confirmation, the title deed) of the things [we] hope for, being the proof of things [we] do not see and the conviction of their reality [faith perceiving as real fact what is not revealed to the senses].'

Romans 8:24-25

' For in [this] hope we were saved. But hope [the object of] which is seen is not hope. For how can one hope for what he already sees? But if we hope for what is still unseen by us, we wait for it with patience and composure.'

I need to master the art of seeing something and believing something else.

2 Corinthians 4:18

' Since we consider and look not to the things that are seen but to the things that are unseen; for the things that are visible are temporal (brief and fleeting), but the things that are invisible are deathless and everlasting.'

I believe to see, Faith helps me to see.

2 Corinthians 5:6-7

' So then, we are always full of good and hopeful and confident courage; we know that while we are at home in the body, we are abroad from the home with the Lord [that is promised us]. For we walk by faith [we regulate our lives and conduct ourselves by our conviction or belief respecting man's relationship to God and divine things, with trust and holy fervor; thus we walk] not by sight or appearance.'

Fear:

Fear sees. I am afraid because mentally I am seeing something. Fear paints picture. The same way fear sees, faith sees. Faith and fear are two opposite forces. Fear sees evil happening thru the Devil, faith sees good happening thru God.

I respond to fear because I see fear a respond to faith because I see faith.

Faith sees by resting and seeing that God has done it.

John 11:40

' Jesus said to her, Did I not tell you and promise you that if you would believe and rely on Me, you would see the glory of God?'

Unbelief:

Mark 6:2-5

' And on the Sabbath He began to teach in the synagogue; and many who listened to Him were utterly astonished, saying, Where did this Man acquire all this? What is the wisdom [the broad and full intelligence which has been] given to Him? What mighty works and exhibitions of power are wrought by His hands! Is not this the Carpenter, the son of Mary and the brother of James and Joses and Judas and Simon? And are not His sisters here among us? And they took offense at Him and were hurt [that is, they disapproved of Him, and it hindered them from acknowledging His authority] and they were caused to stumble and fall. But Jesus said to them, A prophet is not without honor (deference, reverence) except in his [own] country and among [his] relatives and in his [own] house. And He was not able to do even one work of power there, except that He laid His hands on a few sickly people [and] cured them.'

Faith doesn't work sometimes because there is unbelief.

Mark 6:6

' And He marveled because of their unbelief (their lack of faith in Him). And He went about among the surrounding villages and continued teaching.'

Jesus couldn't do mighty healing because of the people's unbelief.

Jesus saw unbelief in them.

I have both faith and unbelief, but unbelief always cancels faith because unbelief is negative.

No matter how big my faith is, if I have unbelief in a problem, it will cancel my faith.

Faith is not working because unbelief is cancelling my faith in God.

If I listen to teaching unbelief will go

....Faith comes by hearing....  and teaching is the drug of unbelief.

Romans 10:17

' So faith comes by hearing [what is told], and what is heard comes by the preaching [of the message that came from the lips] of Christ (the Messiah Himself).'

Where does unbelief emanate,

Mark 7:13

' Thus you are nullifying and making void and of no effect [the authority of] the Word of God through your tradition, which you [in turn] hand on. And many things of this kind you are doing.'

Traditions are religious things we have heard from young that cancels the word of God.

Wrong teaching leads to wrong believing, wrong believing leads to wrong results.

From young we have been taught in seeing before believing.

These mindsets of of tradition and religion is cancelling the word of God.

We make the word non powerful because of unbelief.

Job 22:29

' When they make [you] low, you will say, [There is] a lifting up; and the humble person He lifts up and saves.'

My mindset is cancelling my faith.

Stronghold:

What is the unbelief or mentality that is cancelling my faith?

Strongholds are thought paterns and mindsets that are laying hold on us.

Mark 6:5-6

' And He was not able to do even one work of power there, except that He laid His hands on a few sickly people [and] cured them. And He marveled because of their unbelief (their lack of faith in Him). And He went about among the surrounding villages and continued teaching.'

The reasons why big things are nor happening is because of unbelief.

The drug of unbelief is teaching.

Romans 12:1-2

' I APPEAL to you therefore, brethren, and beg of you in view of [all] the mercies of God, to make a decisive dedication of your bodies [presenting all your members and faculties] as a living sacrifice, holy (devoted, consecrated) and well pleasing to God, which is your reasonable (rational, intelligent) service and spiritual worship. Do not be conformed to this world (this age), [fashioned after and adapted to its external, superficial customs], but be transformed (changed) by the [entire] renewal of your mind [by its new ideals and its new attitude], so that you may prove [for yourselves] what is the good and acceptable and perfect will of God, even the thing which is good and acceptable and perfect [in His sight for you].'

Stress management involves using techniques like exercise, a healthy diet, and good sleep to cope with stress. Other effective strategies include relaxation methods like meditation and deep breathing, social support from friends and family, and time management to focus on what you can control. You can also avoid unnecessary stressors, adapt to unavoidable ones, or accept things you cannot change. 

Lifestyle changes

• Exercise: Physical activity, like a brisk walk, can improve your mood and help release frustration. 

• Healthy diet: Eat plenty of fresh fruits and vegetables, and cut back on sugar, caffeine, and fatty foods. 

• Sleep: Establish a good sleep routine by creating a soothing environment and unwinding before bed. 

• Avoid unhealthy habits: Reduce or eliminate smoking and limit alcohol, as they can worsen stress in the long run. 

In-the-moment techniques

• Breathing exercises: Take deep breaths to help your mind and body regain control. 

• Mindfulness and meditation: Focus on the present moment to reduce anxiety. 

• Take breaks: Step away from stressful situations or information, such as by taking a short break from social media or news. 

• Laugh more: Find opportunities to laugh, as it can act as a stress reliever. 

Mindset and planning

• Talk to others: Share your feelings with a trusted friend, family member, or therapist. 

• Organize and plan: Manage your time well, set realistic goals, and break large tasks into smaller, more manageable parts. 

• Focus on control: Concentrate on the things you can control to feel more empowered. 

• Practice gratitude: Take time each day to think about the good things in your life. 

Long-term strategies

• Avoid unnecessary stress: Learn to say no and avoid situations that may be a source of stress. 

• Adapt to the stressor: Find ways to cope with unavoidable stressors. 

• Accept what you can't change: Focus your energy on the things you can influence. 

• Find a healthy coping mechanism: Replace unhealthy habits like substance use with positive ones like hobbies or exercise. 

Stress management involves a wide range of techniques and strategies to help you control your stress levels and improve your overall well-being.

While some stress is a normal part of life, chronic or overwhelming stress can negatively affect your physical and mental health. By actively managing it, you can increase your resilience to life's challenges.

Foundational strategies for managing stress

Identify the source of your stress

Before you can manage your stress, you must identify its root causes. Sources of stress vary by individual and can include: 

• Major life changes, such as moving, job changes, or bereavement.

• Persistent issues like financial worries or relationship problems.

• Your own habits like procrastination or an overly demanding schedule.

• Chronic health problems, for yourself or a loved one.

• Social factors, such as loneliness or discrimination.
  A stress journal can help you track and identify patterns in what makes you feel stressed. 

Practice the "4 A's" of stress management

When faced with a stressor, you can choose to either change the situation or change your reaction to it. The "4 A's" framework can help you decide how to respond: 

• Avoid unnecessary stress by learning to say "no," steering clear of people who cause you stress, and taking control of your environment.

• Alter the situation by communicating your feelings openly and being willing to compromise.

• Adapt to the stressor by reframing problems in a more positive light, looking at the bigger picture, and adjusting your expectations.

• Accept the things you cannot change, such as the death of a loved one or an economic downturn. 

Healthy lifestyle techniques

• Move your body. Regular physical activity is a powerful stress reliever. Even a short walk can boost your mood by releasing endorphins. Rhythmic activities like walking, swimming, or cycling are especially effective.

• Get enough sleep. Adequate, high-quality sleep is essential for physical and mental rejuvenation. For better sleep, stick to a regular schedule, limit screen time before bed, and create a calm, dark sleeping environment.

• Eat a balanced diet. A healthy diet rich in fruits, vegetables, and whole grains helps support your body during stressful periods. Limiting caffeine and sugar can help prevent mood and energy crashes.

• Avoid unhealthy habits. Using alcohol, nicotine, or other substances to cope provides only temporary relief and can make problems worse in the long run.

• Connect with others. Spending time with supportive friends, family, or colleagues can help you feel understood and provide a valuable distraction. Face-to-face interaction can even trigger a hormone cascade that counteracts the "fight-or-flight" stress response.

• Make time for yourself. Intentionally scheduling "me time" for hobbies, relaxation, or fun activities is a necessity, not a luxury. It allows you to recharge and be better equipped to handle stress. 

Relaxation and mindfulness techniques

• Practice deep breathing. Controlled breathing exercises, such as inhaling slowly for four counts and exhaling for eight, can calm the nervous system and lower your heart rate.

• Try meditation or mindfulness. These practices train you to focus on the present moment in a non-judgmental way, reducing anxiety and improving overall well-being. Apps and guided meditations can help you get started.

• Use progressive muscle relaxation. This technique involves systematically tensing and relaxing different muscle groups, helping you recognize and release physical tension in your body.

• Keep a journal. Writing down your thoughts and feelings can be a healthy outlet for pent-up emotions. You can also use a journal to practice gratitude by listing things you are thankful for each day.

• Laugh more. Laughter can lighten your mental load and trigger positive physical changes that help you de-stress. Watching a comedy or spending time with funny friends can help. 

When to seek professional help

If your stress is overwhelming, persistent, or interferes with your daily life, consider seeking professional help from a therapist or counselor. Cognitive Behavioral Therapy (CBT) and other talking therapies can help you find the source of your stress and learn new coping skills.