STRESS: A HIDDEN MONSTER AND A SILENT DESTROYER. Introduction.

STRESS: A HIDDEN MONSTER AND A

SILENT DESTROYER

Introduction

WHAT IS STRESS?

• Stress is the “wear and tear” our minds and bodies experience as we attempt to cope with our continually changing environment

• Stress is our body’s physical and emotional reaction to circumstances or events that frighten, irritate, confuse, endanger, or excite us and place demands on the body

I HATE YOU

What is a Stressor?

• A stressor is a chemical or biological agent, environmental condition, external stimulus or an event that causes stress to an organism. 

Types of Stress

• The purpose of our discussion today is to help us recognize and deal more effectively with the negative stressors in our lives

What creates stress?

• Stress can be caused by events that are pleasing as well as events that create crisis in our lives.

• Change causes stress—good change or bad change; For example, the birth of a baby, working toward a professional exam can create stress. trying to fulfil the requirements of one’s manager, getting married, or planning a birthday party for a family member.

• FUD—Fear, Uncertainty and Doubt.

• Expectations—ours or those around us.

• Attitude/Perception—how does our individual mental/physical health factor into what’s distressing us?

• Beliefs

• Overwork—particularly over long periods.

• Isolation—lack of information/communication.

• Duration—chronic stressors.

Sources of Stress

• The Environment

• Social

• Physiological

• Thoughts

• It is somewhat hard to categorize stressors into objective lists of those that cause positive stress and those that cause negative stress, because different people will have different perceptions and reactions to particular situations.

• However, by generalizing, we can compile a list of stressors that are typically experienced as positive or negative to most people, most of the time.

Examples of positive personal stressors

• Receiving a promotion at work

• Starting a new job

• Marriage or commitment ceremony

• Buying a home

• Having a child

• Moving

• Taking or planning a vacation

• Holiday seasons

• Retiring

• Taking educational classes or learning a new hobby

Examples of negative stressors

• Bankruptcy/money problems

• Unemployment

• Sleep problems

• Children’s problems at school

• Inadequate or substandard housing

• Excessive job demands

• Job insecurity

• Commuting and travel schedules

• Conflicts with team mates and supervisors

• Lack of training necessary to do a job

• Making presentations in front of colleagues or clients

• Unproductive and time-consuming meetings

• The death of a partner

• Filing for divorce

• Losing contact with loved ones

• The death of a family member

• Injury or illness (oneself or a family member)

• Being abused or neglected

• Separation from a spouse or committed relationship partner

• Conflict in interpersonal relationships

• Hospitalization (oneself or a family member)

Common internal sources of distress

• Fears (e.g., fears of flying, heights, public speaking, chatting with strangers)

• Repetitive thought patterns

• Worrying about future events (e.g., waiting for medical test results or job restructuring)

• Unrealistic or perfectionist expectations

• Habitual behaviour patterns that can lead to stress include:– Over scheduling

– Failing to be assertive

– Failing to set and maintain healthy boundaries

– Procrastination and/or failing to plan ahead

Effects of Stress

• Feeling stressed can have a multiplying effect.

• For example, losing patience with friends or family members, when what’s really stressing us is something at work.

• When we live with stress over time it can begin to feel normal. We may raise our tolerance, but eventually it will take its toll.

• If we recognize any of the following physical or mental symptoms of stress, try to identify their cause.

• Tight Muscles—usually in the neck, shoulders, or jaw; or other nervous habits.

• Headache—or gastrointestinal upset

• Sombre Mood—humourless, difficulty smiling, laughing or lightening up.

• Tiredness—lack of energy or enthusiasm.

• Sleep—difficulty sleeping, or difficultly going back to sleep.

• Temperament—irritable, easily angered, anti-social behaviour.

• Emotional—inappropriate outbursts.

• Anxiety—excessive, unable to move on.

• Appetite—some research indicates appetite increases in response to short term stress and decreases in response to stress over a long period.

• Skin conditions—chronic conditions like eczema and alopecia are aggravated by stress.

• Excess—increased use of caffeine, alcohol, tobacco, pain relievers or other drugs.

• Long term stress will eventually affect attitude, attendance and attrition at work.

• Unchecked, it can lead to an impaired immune system or other, even more serious health conditions like cardiovascular disease (stroke etc) or cancer

Stress Management

What Does the Bible Say About Coping With Stress?

• The Bible is God's instruction manual for life.

• It provides the answers and gives us comfort, peace and hope for a brighter tomorrow.

• Can the Bible really show us how to deal with our stress, regardless of our situation?

• Let's look at some specific biblical principles that can help us cope with stress.

Does God show us how to reduce stress?

• Philippians 4:8Finally, brethren, whatever things are true, whatever things are noble, whatever things are just, whatever things are pure, whatever things are lovely, whatever things are of good report, if there is any virtue and if there is anything praiseworthy—meditate on these things.

• When negative experiences and situations are coming at us, and when it seems overwhelming, then stop, take a deep breath and simply take time to focus on something lovely and good. Overcoming stress starts with the ability to control our thoughts. We need to focus on the positive, uplifting things of God.

Can God help if my problems seem overwhelming?

• Mark 10:27But Jesus looked at them and said, "With men it is impossible, but not with God; for with God all things are possible.“

• Even if we can't change something, God can. Do we believe that? Have we ever thought about asking God to help us change a situation that is causing us stress?

How can I find comfort in dealing with the trouble and stress in my life?

• 2 Corinthians 1:3-4Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort, who comforts us in all our tribulation, that we may be able to comfort those who are in any trouble, with the comfort with which we ourselves are comforted by God.

• God promises to comfort us in our times of stress. How about trying to be a comfort to someone else who may be going through greater difficulties than we are? Giving comfort or helping someone in another way usually brings satisfaction and joy to the giver. There is more happiness in giving than in receiving" (Acts 20:35). Part of coping with stress is learning to put it in the right perspective.

Can I expect my life to be more peaceful if I ask God for help?

• Colossians 3:15And let the peace of God rule in your hearts, to which also you were called in one body; and be thankful.

• God's plan is to bring peace to a troubled world at the return of Jesus Christ. We can have that peace now if we follow His plan for peace. It involves a lifestyle change and a change in our hearts. Peace is part of the fruit of God's Holy Spirit (Galatians 5:22).

Is there hope even if I feel like I've reached my limit in a very serious, stressful situation?

• 1 Corinthians 10:13 (Good News Translation)Every test that you have experienced is the kind that normally comes to people. But God keeps his promise, and he will not allow you to be tested beyond your power to remain firm; at the time you are put to the test, he will give you the strength to endure it, and so provide you with a way out.

• Consider biblical examples of people facing severe trials. Whatever the trial, when they asked God for help, He provided the strength and help for them to bear it. Jesus Christ Himself was "in agony" and "His sweat became like great drops of blood falling down to the ground" as He prayed before His crucifixion (Luke 22:44). God strengthened Him, and God will strengthen us as well when we ask.

Why do I have to put up with so much stress in my life? Why doesn't God just take it away when I ask

Him?

• 1 Peter 4:12-13 Beloved, do not think it strange concerning the fiery trial which is to try you, as though some strange thing happened to you; but rejoice to the extent that you partake of Christ's sufferings, that when His glory is revealed, you may also be glad with exceeding joy.

• James 1:2-4 My brethren, count it all joy when you fall into various trials, knowing that the testing of your faith produces patience. But let patience have its perfect work, that you may be perfect and complete, lacking nothing.

• We need to believe there is a reason for our trials and that God is in control. God is not far off and unconcerned. He really is working in our lives to transform us from what we are into what He wants us to become. We need to accept trials and tests and understand what they are doing for us.

What is the ultimate purpose of my stressful trials?

• 1 Timothy 2:3-4For this is good and acceptable in the sight of God our Saviour, who desires all men to be saved and to come to the knowledge of the truth.

• 1 Peter 5:10But may the God of all grace, who called us to His eternal glory by Christ Jesus, after you have suffered a while, perfect, establish, strengthen, and settle you.

• We go through stressful trials for a reason: God is working with us! He was working with Joseph when he was at the bottom of a well and when he was in an Egyptian prison. Joseph had a reason to be stressed out. When Daniel was in the lion's den, he, too, had a reason to be stressed out. When Shadrach, Meshach and Abed-Nego were facing their fiery trial, they also had a reason to be stressed out. But they kept going and obeying God. They faced their doubts and fears. They didn't collapse in self-pity and wonder why God was allowing this to happen to them. When we come to realize that there is a divine purpose for our trials, then the stress of dealing with them should diminish.

Can I have confidence that God understands my stress?

• Romans 8:35, 38-39Who shall separate us from the love of Christ? Shall tribulation, or distress, or persecution, or famine, or nakedness, or peril, or sword?...

• Hebrews 4:15For 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.

• Whatever trial we're going through, it should not separate us from the love of God. He understands! Jesus Christ knows what it's like to be human. He loves us. Lets ask God to help us learn the lesson He has for us. Lets ask God to help us build His character through our trials. There is nothing wrong with letting God know we're having trouble and we need His help. He wants us to trust Him―to rely on Him for help.

Turning Stress into Peace• We all need techniques to manage stress. This need is intrinsic to the

human condition

• In Philippians 4:4-9 Paul teaches us how to turn pressure to our advantage. This passage is essential reading for any person under pressure:

– Rejoice in the Lord always. I will say it again: Rejoice! Let your gentleness be evident to all. The Lord is near. Do not be anxious about anything, but in everything, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.

– Finally, brothers, whatever is true, whatever is noble, whatever is right, whatever is pure, whatever is lovely, whatever is admirable – if anything is excellent or praiseworthy – think about such things. Whatever you have learned or received or heard from me, or seen in me – put it into practice. And the God of peace will be with you.

4 Lessons from this passage

• 1. Define perspective. Only when the perspective described in Philippians 3:1-4:6 is adopted does Paul’s “rejoice” (v. 4) ring true. Our present circumstances must be contextualized into the bigger story, which is God’s story.

• 2. Be gentle (v. 5). A person under the effects of stress is like a car in which the driver has one foot on the accelerator and the other on the brake. Again – be gentle. Gentleness does not imply becoming a doormat; Christ was gentle without being weak. Gentleness implies having great power under control.

• 3. Trust God. The words in verses 5-7 are worth memorizing or printing out and posting on our desktop or calendar. If there was a machine that could turn anxiety into peace, it would make its inventor a billionaire. Yet God has given us the recipe for doing just this.

• 4. Live ethically (vv. 8-9). How much stress is generated by fear of being found out? Ethical people experience less stress. Being truthful is, in many ways, its own reward. It makes sense if for no other reason than because of its stress-reducing properties.

In addition

Diet

• Strive for a healthy, adequate diet. Think of food as something to nourish your body.

• Assess your current diet, make reasonable, incremental improvements and repeat.

• If you drink caffeinated or alcoholic beverages, use moderation. The same goes for donuts and other sugary treats.

Water

• Drink plenty of water to keep your body hydrated.

• Many enclosed environments like offices, automobiles, and airplanes especially, are arid.

• The water will flush toxins, and get us up and moving for more bathroom breaks too

Exercise

• The benefits of exercise are well documented.

• A workout provides immediate stress relief through the release of pent up energy.

• Like meditation, it can also focus all our thoughts in the moment, relieving our mind from its stressors.

• Longer term, it improves our body’s ability to handle some of the negative effects of stress.

Sleep

• Like nutrition, ensure our mind and body get the rest they require.

• A proper night’s sleep, regularly, helps alleviate stress and helps us to be more creative, energetic and positive

Ergonomics

• Good posture and good ergonomics when working at a computer for extended periods, will help fend off fatigue, physical stress and potential injury.

• If possible, work at a raised workstation so one can switch between sitting and standing

Emotional Health

• When something stressful occurs, try to consider the long term perspective instead of reacting with a short term response.

• Take the high road. Cope with stress, with maturity and intelligence, rather than emotion. It will help you lessen the stressor’s effect on you

Acceptance

• Perfection is an ideal, not a reality. Aim to improve, not to be perfect. Accept where you are at this moment, unequivocally.

• Embrace your flaws as comfortably as your strengths. Then begin a realistic, incremental plan of improvement.

• Unconditional self-acceptance is a wonderful stress buster. Try it.

Self-Talk

• Watch your language. The way you talk to yourself is a great indicator of the pressure you put on yourself.

• When you present to a group, notice the difference between, “I hope to do well,” versus “I expect to do well.”

• If things go less than perfect, notice the difference between, “I need to practice more next time,” versus “I made a mess of that.”

• We are often our own harshest judge. Why not be your own best coach?

Seek Help

My Concluding Words

Manage Stress Like A

Skills are for me to use

Prepare and be in the Present

Operate like a top athlete

Rebound from adversity

Take time outs

Seek out support and coaches

Remember these words

Lessons From Champions

They know how to be composed and cool

They know how to handle pressure

• Slow down

• Loosen up

• Focus

• Chill out

• Take a time out

• Go with the flow

Champions know how to -

Manage Stress Like A Champ

• Deep breathing

• Relaxation exercises

• Praying

Champions practice -

Listen To Your Coach!

For us,

The COACH is

the BIBLE

4 S for stress management

• S – sense your limit

• S – simplify your life

• S – share the load

• S – seek the Lord

• The world seems to be increasingly stress-inducing. In order to manage that stress and channel it into a healthy lifestyle, we must take the offer of God’s sabbath rest seriously.

• We must reclaim the perspective that sees God as sovereign and in charge. We must take all our anxiety and cast it on him, because he cares for us more than we can imagine (1 Peter 5:7).

Remember to managestress like a

Thank you for Listening