STRESS: A HIDDEN MONSTER AND A SILENT DESTROYER

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STRESS A HIDDEN MONSTER AND A SILENT DESTROYER
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Introduction
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WHAT IS STRESS?
I HATE YOU

• Stress is the wear and tear our minds and
  bodies experience as we attempt to cope with our
  continually changing environment
• Stress is our bodys physical and emotional
  reaction to circumstances or events that
  frighten, irritate, confuse, endanger, or excite
  us and place demands on the body

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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. 

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

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What creates stress?

• Stress can be caused by events that are pleasing
  as well as events that create crisis in our
  lives.
• Change causes stressgood 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 ones manager, getting
  married, or planning a birthday party for a
  family member.

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• FUDFear, Uncertainty and Doubt.
• Expectationsours or those around us.
• Attitude/Perceptionhow does our individual
  mental/physical health factor into whats
  distressing us?
• Beliefs
• Overworkparticularly over long periods.
• Isolationlack of information/communication.
• Durationchronic stressors.

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Sources of Stress

• The Environment
• Social
• Physiological
• Thoughts

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• 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.

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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

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Examples of negative stressors

• Bankruptcy/money problems
• Unemployment
• Sleep problems
• Childrens 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

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• 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)

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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

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Effects of Stress

• Feeling stressed can have a multiplying effect.
• For example, losing patience with friends or
  family members, when whats 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.

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• Tight Musclesusually in the neck, shoulders, or
  jaw or other nervous habits.
• Headacheor gastrointestinal upset
• Sombre Moodhumourless, difficulty smiling,
  laughing or lightening up.
• Tirednesslack of energy or enthusiasm.

• Sleepdifficulty sleeping, or difficultly going
  back to sleep.
• Temperamentirritable, easily angered,
  anti-social behaviour.
• Emotionalinappropriate outbursts.
• Anxietyexcessive, unable to move on.

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• Appetitesome research indicates appetite
  increases in response to short term stress and
  decreases in response to stress over a long
  period.
• Skin conditionschronic conditions like eczema
  and alopecia are aggravated by stress.
• Excessincreased use of caffeine, alcohol,
  tobacco, pain relievers or other drugs.

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• 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

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Stress Management
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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.

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Does God show us how to reduce stress?

• Philippians 48Finally, 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 praiseworthymeditate 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.

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Can God help if my problems seem overwhelming?

• Mark 1027But 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?

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

• 2 Corinthians 13-4Blessed 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
  2035). Part of coping with stress is learning to
  put it in the right perspective.

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

• Colossians 315And 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 522).

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

• 1 Corinthians 1013 (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 2244). God
  strengthened Him, and God will strengthen us as
  well when we ask.

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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 412-13 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 12-4 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.

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What is the ultimate purpose of my stressful
trials?

• 1 Timothy 23-4For 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 510But 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.

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Can I have confidence that God understands my
stress?

• Romans 835, 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 415For 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.

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Turning Stress into Peace

• We all need techniques to manage stress. This
  need is intrinsic to the human condition
• In Philippians 44-9 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.

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4 Lessons from this passage

• 1. Define perspective. Only when the perspective
  described in Philippians 31-46 is adopted does
  Pauls rejoice (v. 4) ring true. Our present
  circumstances must be contextualized into the
  bigger story, which is Gods 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.

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• 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.

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In addition
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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.

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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

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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 bodys ability to
  handle some of the negative effects of stress.

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Sleep

• Like nutrition, ensure our mind and body get the
  rest they require.
• A proper nights sleep, regularly, helps
  alleviate stress and helps us to be more
  creative, energetic and positive

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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

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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 stressors effect on
  you

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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.

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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?

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Seek Help
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My Concluding Words
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Manage Stress Like A
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Remember these words
Skills are for me to use
Prepare and be in the Present
Operate like a top athlete
SPORTS
Rebound from adversity
Take time outs
Seek out support and coaches
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Lessons From Champions

• They know how to be composed and cool
• They know how to handle pressure

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• Champions know how to -

• Slow down
• Loosen up
• Focus
• Chill out
• Take a time out
• Go with the flow

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Manage Stress Like A Champ

• Champions practice -

• Deep breathing
• Relaxation exercises
• Praying

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Listen To Your Coach!
For us, The COACH is the BIBLE
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4 S for stress management

• S sense your limit
• S simplify your life
• S share the load
• S seek the Lord

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• 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 Gods 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 57).

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Remember to manage stress like a
Champ!
Just
Do
It!
Do
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Thank you for Listening