1. Stress Management & Stress Reduction
AFCC Healthy Christian Ministry
April 19, 2017
Mins. Carson & Scott-Okafor

2. Overcoming Stress (Stress Management)
*7 ways to Overcome Stress -From Christianity Today/ignite your faith (for students)
Stress Management: 1. Admit when you're stressed. Are you overbooked? Over committed? Stretched to the max or limit? Tired? Short-tempered? Discouraged? Overwhelmed? Frustrated? You know you need help if you have the tendency to procrastinate or be late Make a list of the many things you are involved in-EVERYTHING.
Estimate the amount of time each week you spend in these activities, including prep time, transportation/commute time, cleaning up afterwards “Now this is what the LORD Almighty says: “Give careful thought to your ways. You have planted much, but harvested little. You eat, but never have enough. You drink, but never have your fill. You put on clothes, but are not warm. You earn wages, only to put them in a purse with holes in it.” This is what the LORD Almighty says: “Give careful thought to your ways. Go up into the mountains and bring down timber and build my house, so that I may take pleasure in it and be honored,” says the LORD. “You expected much, but see, it turned out to be little. What you brought home, I blew away. Why?” declares the LORD Almighty. “Because of my house, which remains a ruin, while each of you is busy with your own house.” Haggai 1:5-9 NIV

3. Stress Management
3. Discuss the list with a spiritually mature person you trust-letting them know WHY each item is important to you to help you determine your priorities, reviewing what is important to you vs what should be important to you Prioritize your list. Order from most important to least important. Cross out those things which need to be cut out of your life. Circle the things you want to keep no matter what. Evaluate the things left and resolve not to feel guilty if you don't do all of them Practice saying no. Then do it to avoid keeping from being over-committed. “And straightway Jesus constrained his disciples to get into a ship, and to go before him unto the other side, while he sent the multitudes away. And when he had sent the multitudes away, he went up into a mountain apart to pray: and when the evening was come, he was there alone.” Matthew 14:22-23 KJV

4. Stress Management
6. Think about your use of time. Learn how to manage your time well. Redeem the time wisely. “Therefore be careful how you walk, not as unwise men but as wise, making the most of your time, because the days are evil. So then do not be foolish, but understand what the will of the Lord is.” Ephesians 5:15-17 NASB Use a day timer or other planner/calendar system and then utilize your smart phone reminder systems One way to reshape our thinking is to see everyday activities through the lens of our relationship with Christ. For instance, when you look at your daily schedule, consider what He wants you to accomplish in light of His will for your life. If you foresee a difficult situation, ask the Lord to show you how to respond. If worry creeps in or your temper flares, pray immediately, asking God to help you behave in a way that honors Him. Also schedule some ‘self-care’ time into your day-including Relaxation Techniques.

5. Stress Management
7. Keep God First "The steadfast of mind You will keep in perfect peace, Because he trusts in You. Trust in the LORD forever, For in GOD the LORD, we have an everlasting Rock.” Isaiah 26:3-4 NASB “Thou wilt keep him in perfect peace, whose mind is stayed on thee: because he trusteth in thee. Trust ye in the Lord for ever: for in the Lord Jehovah is everlasting strength:” Isaiah 26:3-4 KJV ““And why do you worry about clothes? See how the flowers of the field grow. They do not labor or spin. Yet I tell you that not even Solomon in all his splendor was dressed like one of these. If that is how God clothes the grass of the field, which is here today and tomorrow is thrown into the fire, will he not much more clothe you—you of little faith? So do not worry, saying, ‘What shall we eat?’ or ‘What shall we drink?’ or ‘What shall we wear?’ For the pagans run after all these things, and your heavenly Father knows that you need them. But seek first his kingdom and his righteousness, and all these things will be given to you as well. Therefore do not worry about tomorrow, for tomorrow will worry about itself. Each day has enough trouble of its own.” Matthew 6: (NIV)

6. Stress Reduction
Autogenic relaxation. Autogenic means something that comes from within you. In this relaxation technique, you use both visual imagery and body awareness to reduce stress.
You repeat words or suggestions in your mind that may help you relax and reduce muscle tension. For example, you may imagine a peaceful setting and then focus on controlled, relaxing breathing, slowing your heart rate, or feeling different physical sensations, such as relaxing each arm or leg one by one.
Progressive muscle relaxation. In this relaxation technique, you focus on slowly tensing and then relaxing each muscle group.
This can help you focus on the difference between muscle tension and relaxation. You can become more aware of physical sensations.
In one method of progressive muscle relaxation, you start by tensing and relaxing the muscles in your toes and progressively working your way up to your neck and head. You can also start with your head and neck and work down to your toes. Tense your muscles for about five seconds and then relax for 30 seconds, and repeat.

7. Stress Reduction
Visualization. In this relaxation technique, you may form mental images to take a visual journey to a peaceful, calming place or situation.
You may want to close your eyes, sit in a quiet spot, loosen any tight clothing, and concentrate on your breathing. Aim to focus on the present and think positive thoughts.
Deep breathing
Massage
To relax using visualization, try to incorporate as many senses as you can, including smell, sight, sound and touch. If you imagine relaxing at the ocean, for instance, think about the smell of salt water, the sound of crashing waves and the warmth of the sun on your body.
Meditation
Tai chi
Yoga
Biofeedback
Music and art therapy
Aromatherapy
Hydrotherapy
Prayer

8. 10 actions of a spirit filled life?
1. Seeking God 2. Continuous in prayer 3. Study scripture 4. Give of yourself 5. Think positively 6. Obedience 7. Remain humble 8. Fast regularly 9. Search for truth/tell the truth 10. Be Patient

9. Stress Reduction
“Peace I leave with you; my peace I give you. I do not give to you as the world gives. Do not let your hearts be troubled and do not be afraid.” John 14:27 NIV “Therefore, get rid of all moral filth and the evil that is so prevalent and humbly accept the word planted in you, which can save you.” James 1:21 NIV “Do not be anxious about anything, but in every situation, 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.” Philippians 4:6-7 NIV “Let the peace of Christ rule in your hearts, since as members of one body you were called to peace. And be thankful. Colossians 3:15 And whatever you do, whether in word or deed, do it all in the name of the Lord Jesus, giving thanks to God the Father through him.” Colossians 3:17 NIV “For, “Whoever would love life and see good days must keep their tongue from evil and their lips from deceitful speech. They must turn from evil and do good; they must seek peace and pursue it. For the eyes of the Lord are on the righteous and his ears are attentive to their prayer, but the face of the Lord is against those who do evil.”” 1 Peter 3:10-12 NIV
“He gives strength to the weary and increases the power of the weak. Even youths grow tired and weary, and young men stumble and fall; but those who hope in the LORD will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint.” Isaiah 40:29-31 NIV