God’s Plan for Wellness STRESS Global Health Workshop King College, Bristol TN Adapted from Skip MacCarty, Andrews University

STRESS Stress: the amount of PRESSURE applied to a structure Stressors: the factors that apply the pressure

Stressors In Our Lives 1. Over-stimulation - the pressure of work 2. Threats to our lives, security, goals, happiness 3. Loss of a supporting structure

The effect of stress on us depends on our RESPONSE to the stressor

Physical changes of acute stress 1. Heart rate accelerates and force of contractions increases 2. Blood pressure increases as arteries contract 3. Shallow rapid breathing d/t dilatation of bronchial tubes 4. Muscles become tense to prepare for action 5. More blood flows to the muscles 6. Digestion slows; blood is shunted away to brain and muscles

7. Blood clotting increases to slow blood loss from wounds 8. Blood leaves hands and feet; they become cold, clammy 9. Senses sharpen; pupils dilate 10. Sweat glands increase perspiration 11. Blood sugar increases to provide more energy 12. Increased urge to urinate and/or defecate

CHRONIC STRESS 1. Acute stress becomes chronic when we relive it. 2. If we hold onto anger or fear, the glands continue to produce hormones that prepare the body to fight or flee. 3. Over time this causes damage to heart, blood vessels, digestive system, muscles, and other organs. 4. We become ill.

Warning signs of stress overload 1. Tension headaches 2. Chronic fatigue 3. Disturbance of sleep 4. Irritability 5. Depression and poor ability to concentrate 6. Diminished creativity 7. Constant feeling of being overloaded 8. Loss of sense of humor 9. Particular body symptoms - varies for each person

STRESS TANK We are the tank. Hot water (stress) flows in under pressure. A safety valve exists to release excessive pressure A relief valve exists to maintain acceptable pressure.

Tank pressure capacity varies according to: 1. General level of health 2. Emotional maturity 3. Relationships and social support systems 4. Type of personality 5. Attitudes and beliefs - trust in God

When the tank ruptures Breakdown of health - a stress-related illness Accident proneness Broken relationships - divorce, withdrawal Mental disorder

We often occlude the safety valve 1. Too much caffeine 2. Alcohol 3. Medications 4. Smoking 5. Addictive behavior - eating disorders, obsessive jogging.....

Keeping the hot water flowing and the pressure acceptable 1. Open the pressure relief valve daily or many times per day. 2. Be sure nothing occludes the safety valve.

Be an intimate friend of the Lord 1. God - the absolute center of my life 2. God - the reason for everything I do 3. God - my consultant 4. Pray without ceasing - keep up a running conversation with the Lord 5. Sing songs of the Spirit constantly

Keep open accounts with everyone Philippians 2 : Forgive others, past and present Make reconciliation quickly Take time to “lubricate” relationships Keep spouse and children a top priority

The dumping syndrome I Peter 5 : 7 - Dump all your cares on Jesus Morning and evening, turn worries over to the Lord Take a “spiritual shower” every evening Make sure all personal “accounts” are balanced

Relaxation Physical relaxation - deep breathing, stretching, relaxing all muscles Emotional relaxation regularly - music, a good book, contemplation Have fun Don’t take yourself so seriously

Exercise Aerobic exercise relieves stress Running, biking, swimming, full-body exercise Should be done regularly - 3 or more times a week

Good Nutrition Eat regularly - no snacks, junk food High fiber diet High in vegetable protein, low in animal protein Use vegetable oils, low animal fat Balanced diet is better than vitamin supplements

The hygiene of life Psalm With God’s help, do a self-inventory

Keep a healthy viewpoint Change stress into a challenge Decide if this task is really from God (Ask him) If so, find out from him how to do it Pursue excellence, within limits Keep your sense of humor - laugh at yourself Philippians 4 : 13 Matthew 11 :

Make time your servant Plan each day, week, and year with God Go over each major task with him Work out the plan of action with him Don’t let interruptions blow you away God may have sent them

W O R S H I P