Stress relief, hope from hopelessness a practical guide

Practical strategies to deal with stress

1. Speaker: Randy Nims HOPE from HOPELESSNESS In a WORLD filled with UNCERTAINTY you can find HOPE

2. Stress Management - Causes of Stress A lot of things can cause stress. You may feel stress when you go on a job interview, take a test, or run a race. These kinds of short-term stress are normal. Long-term (chronic) stress is caused by stressful situations or events that last over a long period of time, like problems at work or conflicts in your family. Over time, chronic stress can lead to severe health problems.

3. Stress Management - Causes of Stress Personal problems that can cause stress: Your health, especially if you have a chronic illness such as heart disease, diabetes, or arthritis. Emotional problems, such as anger you can't express, depression, grief, guilt, or low self- esteem. Your relationships, such as having problems with your relationships or feeling a lack of friendships or support in your life.

4. Personal problems that can cause stress: Major life changes, such as dealing with the death of a parent or spouse, losing your job, getting married, or moving to a new city Stress in your family, such as having a child, teen, or other family member who is under stress, or being a caregiver to a family member who is elderly or who has health problems Stress Management - Causes of Stress

5. Personal problems that can cause stress: Conflicts with your beliefs and values. For example, you may value family life, but you may not be able to spend as much time with your family as you want. Stress Management - Causes of Stress

6. Social and job issues that can cause stress Your surroundings. Living in an area where overcrowding, crime, pollution, or noise is a problem can create chronic stress . Your social situation. Not having enough money to cover your expenses, feeling lonely, or facing discrimination based on your race, gender, age, or sexual orientation can add stress to your life. Stress Management - Causes of Stress

7. Social and job issues that can cause stress Your job. Being unhappy with your work or finding your job too demanding can lead to chronic stress. Learn how to manage job stress . Unemployment. Losing your job or not being able to find work can also add to your stress level. Stress Management - Causes of Stress

8. How stress affects the body Common symptoms of stress include : A fast heartbeat. A headache. A stiff neck and/or tight shoulders. Back pain. Fast breathing. Sweating, and sweaty palms. An upset stomach, nausea, or diarrhea. Stress Management – Affects of Stress

9. Over time, stress can affect your : Immune system. Constant stress can make you more likely to get sick more often. And if you have a chronic illness such as AIDS, stress can make your symptoms worse . Heart. Stress is linked to high blood pressure, abnormal heartbeat (arrhythmia), blood clots, and hardening of the arteries (atherosclerosis). It's also linked to coronary artery disease, heart attack, and heart failure. Stress Management – Affects of Stress

10. Over time, stress can affect your : Muscles. Constant tension from stress can lead to neck, shoulder, and low back pain. Stress may make rheumatoid arthritis worse . Stomach. If you have stomach problems, such as gastroesophageal reflux disease (GERD), peptic ulcer disease, or irritable bowel syndrome, stress can make your symptoms worse. Stress Management – Affects of Stress

11. Stress Management – Affects of Stress Over time, stress can affect your : Reproductive organs. Stress is linked to low fertility, erection problems, problems during pregnancy, and painful menstrual periods . Lungs. Stress can make symptoms of asthma and chronic obstructive pulmonary disease (COPD) worse . Skin. Skin problems such as acne and psoriasis are made worse by stress.

12. Stress Management – Affects of Stress You might notice signs of stress in the way you think, act, and feel. You may : Feel cranky and unable to deal with even small problems. Feel frustrated, lose your temper more often, and yell at others for no reason. Feel jumpy or tired all the time. Find it hard to focus on tasks. Worry too much about small things. Feel that you are missing out on things because you can't act quickly. Imagine that bad things are happening or about to happen.

13. Write. It may help to write about things that are bothering you. Write for 10 to 15 minutes a day about stressful events and how they made you feel. Or think about tracking your stress. This helps you find out what is causing your stress and how much stress you feel. After you know, you can find better ways to cope.

14. Let your feelings out. Talk, laugh, cry, and express anger when you need to. Talking with friends, family, a counselor, or a member of the clergy about your feelings is a healthy way to relieve stress.

15. Do something you enjoy. You may feel that you're too busy to do these things. But making time to do something you enjoy can help you relax. It might also help you get more done in other areas of your life. Try: A hobby, such as gardening. A creative activity, such as writing, crafts, or art. Playing with and caring for pets. V olunteer work.

16. Exercise. Regular exercise is one of the best ways to manage stress. Walking is a great way to get started. Even everyday activities such as housecleaning or yard work can reduce stress. Stretching can also relieve muscle tension.

17. Stress Management - Ways to Avoid Stress Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it . Manage your time Time management is a way to find the time for more of the things you want and need to do. It helps you decide which things are urgent and which can wait. Managing your time can make your life easier, less stressful, and more meaningful.

18. Stress is a part of life, and you can't always avoid it. But you can try to avoid situations that can cause it, and you can control how you respond to it . Look at your lifestyle The choices you make about the way you live affect your stress level. Your lifestyle may not cause stress on its own, but it can prevent your body from recovering from it. Stress Management - Ways to Avoid Stress

19. Try to: Find a balance between personal, work, and family needs. This isn't easy. Start by looking at how you spend your time. Maybe there are things that you don't need to do at all. Finding a balance can be especially hard during the holidays . Have a sense of purpose in life. Many people find meaning through connections with family or friends, jobs, their spirituality, or volunteer work . Stress Management - Ways to Avoid Stress

20. Try to: Get enough sleep. Your body recovers from the stresses of the day while you are sleeping. If your worries keep you from sleeping, keep a notepad or your cell phone by your bed to record what you are worried about-to help you let it go while you sleep. For example, if you are worried you might forget to run an errand the next day, make a note so that you can stop worrying about forgetting. Stress Management - Ways to Avoid Stress

21. Try to: Adopt healthy habits. Eat a healthy diet, limit how much alcohol you drink, and don't smoke. Staying healthy is your best defense against stress . Exercise. Even moderate exercise, such as taking a daily walk, can reduce stress. Stress Management - Ways to Avoid Stress

22. Try to: Get support: Support in your life from family, friends, church, and your community has a big impact on how you experience stress. Having support in your life can help you stay healthy . Change your thinking: Stressful events can make you feel bad about yourself. You might start focusing on only the bad and not the good in a situation. Stress Management - Ways to Avoid Stress

23. Green leafy vegetables It's tempting to reach for a cheeseburger when stressed, but go green at lunch instead. "Green leafy vegetables like spinach contain folate , which produces dopamine, a pleasure-inducing brain chemical, helping you keep calm," says Heather Mangieri , RDN, a spokesperson for the Academy of Nutrition and Dietetics. A 2012 study in the Journal of Affective Disorders of 2,800 middle- aged …

24. Green leafy vegetables … and elderly people and found those who consumed the most folate had a lower risk of depression symptoms than those who took in the least. And, a 2013 study from the University of Otago found that college students tended to feel calmer, happier, and more energetic on days they ate more fruits and veggies.

25. Blueberries "When you're stressed, there's a battle being fought inside you," Mangieri says. "The antioxidants and phytonutrients found in berries fight in your defense, helping improve your body's response to stress and fight stress-related free radicals." Research has also shown that blueberry eaters experience a boost in natural killer cells, "a type of white blood cell that plays a vital role in immunity, critical for countering stress," says Cynthia Sass, MPH, RD, Health's contributing nutrition editor.

26. Seeds Flaxseed, pumpkin seeds, and sunflower seeds are all great sources of magnesium (as are leafy greens, yogurt, nuts, and fish). Loading up on the mineral may help regulate emotions. "Magnesium has been shown to help alleviate depression, fatigue, and irritability," Sass says. "Bonus: When you're feeling especially irritable during that time of the month, the mineral also helps to fight PMS symptoms, including cramps and water retention."

27. Avocado In a 2014 study by Loma Linda University (which, full disclosure, was sponsored by the Hass Avocado Board), researchers had participants add half an avocado to their lunches, which reduced their desire to eat more by 40% for the three hours following the midday meal. That full feeling will make you less inclined to reach for unhealthy snacks when stress kicks in.

28. Cashews When researchers gave zinc supplements to people who were diagnosed with both anxiety symptoms (irritability, lack of ability to concentrate) and deficient zinc levels over a course of eight weeks, the patients saw a 31% decrease in anxiety, according to Nutrition and Metabolic Insights. This is likely because zinc affects the levels of a nerve chemical that influences mood. But, cashews are also rich in omega-3s and protein, so they're a smart snack no matter what.

29. 1 Samuel 9:1-2 There was a man of Benjamin whose name was Kish, a man of wealth. He had a son whose name was Saul, a handsome young man. There was not a man among the people of Israel more handsome than he; he stood head and shoulders above everyone else .

30. But when talking with Samuel he said … Verse 21 “ I am only a Benjaminite , from the least of the tribes of Israel, and my family is the humblest of all the families of the tribe of Benjamin .” But Samuel makes known to him the word of God … 1 Samuel 10:9 As he turned away to leave Samuel, God gave him another heart.

31. How did Saul become so distressed? Why did Saul nosedive into jealousy, anxiety , paranoia , and depression? Was it genetic?

32. How did Saul become so distressed? Saul’s military talent was evident when he received God’s support and, according to the narrative, re-assembled the Israelite tribes to crush the Ammonites. Saul fought many battles – against the Moabites, the Edomites , and the Philistines. Early on he seemed q uite successful and e motionally stable …

33. How did Saul become so distressed? 1 Samuel 9:6 Samuel told Saul that “the spirit of the Lord will possess yo u .” Did the spirit of God boost Saul’s kingly self-confidence and enable the real royal personality of Saul to manifest, replacing all his insecurities in such a way that he led Israel to victory against the Ammonites and the Philistines?

34. How did Saul become so distressed? Whatever was happening was affecting Saul’s ability to rule. He was becoming very pre -occupied with David’s increasing fame which severely depressed him. 1 Samuel 18: 8, 29 “Saul was v ery angry” toward David. At t he same time Saul was “afraid o f David.”

35. How did Saul become so distressed? 1 Samuel 9:6 Samuel told Saul that “the spirit of the Lord will possess yo u .” 1 Samuel 16:14 Now the spirit of the Lord departed from Saul.

36. How did Saul become so distressed? If God was the reason for Saul’s boost in self-confidence a nd it was God who enabled Saul to accomplish all he did, then could the r ealization t hat God was withdrawn lead to the decline of Saul’s health?

37. How did Saul become so distressed? So his counselors advised him to seek for the services of a skillful musician , in the hope that the soothing notes of a sweet instrument might calm his troubled spirit, and turn his thoughts away from his grief . One problem …

38. How did Saul become so distressed? So his counselors advised him to seek for the services of a skillful musician , in the hope that the soothing notes of a sweet instrument might calm his troubled spirit, and turn his thoughts away from his grief . It was only temporary relief

39. How did Saul become so distressed? 1 John 1:9 “If we confess our sins, He is faithful and just to forgive us our sins and to cleanse us from all unrighteousness” What was Saul’s cure?

40. Proverbs 3:5-6 “ Trust in the LORD with all your heart, And lean not on your own understanding; In all your ways acknowledge Him, And He shall direct your paths. ” Psalm 42:5, 43:2 “ Why are you cast down, O my soul? And why are you disquieted within me? Hope in God, for I shall yet praise Him For the help of His countenance. …For You are the God of my strength…”

41. 2 Corinthians 4:8-9, 16-18 “ We are hard pressed on every side, yet not crushed; we are perplexed, but not in despair; persecuted, but not forsaken; struck down, but not destroyed… Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. For our light and momentary troubles are achieving for us an eternal glory that far outweighs them all. So we fix our eyes not on what is seen, but on what is unseen. For what is seen is temporary, but what is unseen is eternal ”

42. Galatians 2:20 “ I have been crucified with Christ; it is no longer I who live, but Christ lives in me; and the life which I now live in the flesh I live by faith in the Son of God, who loved me and gave Himself for me. ”