Stress Management.
Self-Care - Exercise
We are currently talking about the importance of self-care in stress management. In human beings, an interpretation of an event or circumstance, which is understood to be a threat can be referred to as stress. It is a normal emotion. Managing stress is important in order to avoid becoming over stressed. This is where self-care comes in. Last week I talked about diet and how it is related to stress. Today I will talk about the importance of exercise in your self-care program.
Exercise can improve your health and longevity by strengthening your immunity to colds, the flu and other minor illnesses, helping you to enjoy a healthier and longer life. Research suggests those who get more exercise may become less affected by the stress they face. So, in addition to all the other benefits, exercise may supply some immunity toward future stress as well as a way to cope with current stress. Exercise can decrease stress hormones and increase your body's ‘feel-good’ chemicals, thus improving your mood naturally.
The Apostle Paul acknowledged that there is some benefit in physical training, “For physical training is of some value…” 1 Timothy 4:8.
Here are some suggestions for physical exercise that can help you manage stress and improve your physical fitness. This can contribute to spiritual, emotional and physical wellness.
It is suggested that you take 5 to 10 minutes before and after each program to stretch your muscles.
· Walking is one of the best fitness activities. People who take brisk half-hour walks every day reach a good level of fitness.
· Swimming.
· Jogging.
· Cycling.
· Sports.
Cardiovascular exercise 4 – 5 times a week for between 30 – 45 minutes each session from the above activities, is very effective in getting rid of the stress chemicals such as, cortisol and adrenaline that are produced in times of adversity and stress.
Why not join a health club or a community centre that offers fitness activities.
Before beginning any fitness program you should consult with your Doctor.
Your comments, questions or observations on this topic are welcomed. Can you suggest any exercise that you have found to be helpful in managing stress?
Tuesday, December 15, 2009
Tuesday, December 8, 2009
Spiritual and Emotional Wellness
Self-Care
One of the greatest threats to spiritual and emotional wellness as well as physical health , is stress. Self -Care is necessary to avoid becoming a casuality of stress. Today's topic on spiritual and emotional wellness is Self-Care. It is about what we eat and how it can be associated with stress.
I recently read an article in the Globe and Mail about a lady who experienced, loss of sleep, loss of appetite, anxiety attacks and a rash around her neck and on her hands from the stress of losing her job.
Stress affects us all, some to a greater degree than others and for different reasons. You maybe affected by stress more than you think. It can affect you spiritually, emotionally and physically. You need to identify stress and learn to manage it. There are some simple things that you can do in managing stress. I will share them with you over a short series of articles on the subject beginning with food and eating habits.
1. Food and Eating Habits.
We need energy to complete daily tasks. Energy comes from the food we eat; therefore a balanced diet based on the Canadian Food Guide is important. However when we are under stress we consume energy more quickly and our ability to function properly is impaired. A common response to stress by some people is to turn to fast food; the quick sugar fix offers them comfort at the expense of their emotional and physical well-being. So, before rushing off to the nearest fast food establishment or to the refrigerator for processed food, cake, chocolate and pop, ask yourself do I really need this or is it a psychological need for comfort?
Foods that are healthy for the body are also the foods that release chemicals in the brain, which help you to be calm, such as good diet of fruit, whole grains and protein that are also helpful in reducing tiredness.
Some experts say eating smaller portions of food more frequently is healthier than consuming two or three large meals a day. You should also include an intake of up too two litres of water in your daily diet.
If you are finding that your energy level isn’t sufficient for you to accomplish your necessary tasks during the day, you should check out your stress level and examine your diet.
By the way, the article I referred to at the beginning, I read it while at “Diary Queen”. Before I am judged a hypocrite, allow me to explain. It was my day off and treating yourself once in a while is also good for stress reduction and I also walked five kilometres in the rain after to burn off the unnecessary calories. Exercise is also helpful in stress management. We will deal with that in a future article. Remember, scripture tells us “ your body is the temple of the Holy Spirit”. It is important for you to take care of yourself.
One of the greatest threats to spiritual and emotional wellness as well as physical health , is stress. Self -Care is necessary to avoid becoming a casuality of stress. Today's topic on spiritual and emotional wellness is Self-Care. It is about what we eat and how it can be associated with stress.
I recently read an article in the Globe and Mail about a lady who experienced, loss of sleep, loss of appetite, anxiety attacks and a rash around her neck and on her hands from the stress of losing her job.
Stress affects us all, some to a greater degree than others and for different reasons. You maybe affected by stress more than you think. It can affect you spiritually, emotionally and physically. You need to identify stress and learn to manage it. There are some simple things that you can do in managing stress. I will share them with you over a short series of articles on the subject beginning with food and eating habits.
1. Food and Eating Habits.
We need energy to complete daily tasks. Energy comes from the food we eat; therefore a balanced diet based on the Canadian Food Guide is important. However when we are under stress we consume energy more quickly and our ability to function properly is impaired. A common response to stress by some people is to turn to fast food; the quick sugar fix offers them comfort at the expense of their emotional and physical well-being. So, before rushing off to the nearest fast food establishment or to the refrigerator for processed food, cake, chocolate and pop, ask yourself do I really need this or is it a psychological need for comfort?
Foods that are healthy for the body are also the foods that release chemicals in the brain, which help you to be calm, such as good diet of fruit, whole grains and protein that are also helpful in reducing tiredness.
Some experts say eating smaller portions of food more frequently is healthier than consuming two or three large meals a day. You should also include an intake of up too two litres of water in your daily diet.
If you are finding that your energy level isn’t sufficient for you to accomplish your necessary tasks during the day, you should check out your stress level and examine your diet.
By the way, the article I referred to at the beginning, I read it while at “Diary Queen”. Before I am judged a hypocrite, allow me to explain. It was my day off and treating yourself once in a while is also good for stress reduction and I also walked five kilometres in the rain after to burn off the unnecessary calories. Exercise is also helpful in stress management. We will deal with that in a future article. Remember, scripture tells us “ your body is the temple of the Holy Spirit”. It is important for you to take care of yourself.
Tuesday, December 1, 2009
Spiritual and Emotional Wellness
Emotionally Healthy Spirituality.
Loving Well is the theme of the Christian life. To love well is to love God, ourselves, and others. In order to love well as Christians we must have an emotionally healthy spirituality. I have already stated, “transformation is produced by applying the Holy Spirit’s power to emotional healing. This power is released through Biblical meditation. The end result is Emotionally Healthy Spirituality.
Emotionally healthy spirituality is not just an abstract concept. It is something that can be seen in a life that is anchored in the love of God, free from the illusions of performance, possessions and popularity and balanced between doing and being.
To be emotionally healthy we need to get a glimpse of the Love of God and to know we are deeply loved by God. God loves us as sons and wants us to experience the full rights and privileges that come with it .We need to experience this infinite love in our heart, not just in our head.
The Key to emotionally healthy spirituality is to be anchored in the love of God
“ That Christ may dwell in your hearts by faith; that ye, being rooted and grounded in love, May be able to comprehend with all saints what is the breadth, and length, and depth, and height; And to know the love of Christ, which passeth knowledge, that ye might be filled with all the fulness of God. (Eph 3:17-19.)
Jesus is the prime example of what emotionally healthy spirituality is.
· He was anchored in the love of God. Matt. 3:17
· He was free from illusions of performance, possessions and popularity. Lk. 4:1-12
· He was balanced between doing and being. Jo. 6:15.
A secondary example is Mary of Bethany. ( Luke 10: 38-42.)
· Sitting at the feet of Jesus.
· Listening to His words.
· “Mary hath chosen that good part….”
Martha on the other hand was:
· “distracted- performance driven- much serving.
· “worried”.
· “troubled about many things”
· tried to use Jesus to have things done her way- she wanted to change others.(jealousy, self-pity, complaining, manipulative.)
· Martha was the one desperately in need of change.
Many of us like Martha need to slow down, sit at the feet of Jesus (Biblical meditation) and take a deep look inward to know our true self in Christ that we might know the Lord better and His purpose for our life. Only then can we experience emotionally healthy spirituality.
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