Raise your hand if you’ve noticed some increased stress in your life these days. I’m raising mine high! It is difficult to avoid some feeling of uncertainty as we navigate the changing circumstances of our world today. For many of you who are ministry leaders, this time of uncertainty may bring even more stress as you pour yourselves out to the needs of the individuals you shepherd.

We know that stress is one of the most important influencers of our health. It changes our hormones, affects our sleep, impacts our immune system, and alters the way we view the world. In fact, we learn more all the time about the way stress begins to wear down nearly every aspect of our bodies.

So, what can we do? The good news is that there are MANY ways we can begin to reduce the stress on our bodies and the noise in our minds even in the most uncertain times. Practicing self-care is in fact a tangible way to center our minds and honor God by caring for the amazing machine He has given us to live in…our bodies.

Keep reading for 5 tips to reduce your stress and take care of your body and mind. Consider sharing these ideas with those you serve to encourage them to join you!

Become friends with berries and dark leafy green vegetables. Richly colored fruits and vegetables such as berries, dark leafy green vegetables, cherries, apples, carrots, and beets are some of the best sources of vitamins, minerals and fiber, and also contain high amounts of phytochemicals. Phytochemicals are non-vitamin and non-mineral compounds that have astounding health benefits and are only found in plants.
What to do: Try adding frozen spinach, kale or berries into smoothies, use fresh greens in a salad or soup, and top oatmeal or yogurt with berries.
Get a drink…of water. One of the most important things you can do to help your body through times of stress is to stay hydrated. And it’s often the last thing we think of. Aim for drinking around ½ your weight in ounces each day (for example, if you weigh 150 pounds, you should aim to drink 75 ounces of water which is about 9 cups). If this feels overwhelming right now, just aim for increasing your water intake from wherever you are. It’s all about baby steps!
What to do: Make drinking water fun by adding fruit or herb infusions, trying sparkling water, or using a water bottle and setting a goal for each day.
Sleep on it. Your entire system will begin to unravel without adequate sleep. If there is one thing you can do to protect your health (both physical and mental), protect your sleep!
What to do: Aim for at least 8 hours of sleep each night. If sleep is something you struggle with, start working up to 8 hours. Need some tips? Keep your bedroom dark and cool, preserve your bedroom just for sleep (no doing work in the bedroom, which can be especially difficult these days as we’re all quarantined inside our homes and may have limited areas for peace and quiet), turn off electronic devices ideally several hours before sleep, and keep a consistent wake-up schedule.
Avoid fried foods, sugary foods, and “fake” foods. During times of stress your body needs all the nutrients it can get. Don’t fall into the trap of giving it junk food! Would you fuel your beautiful high-end car with low-grade fuel? Probably not. Your body is even more valuable. Give it foods that nourish it.
What to do: Try to avoid fried foods which add excess inflammation. Also, watch out for the added sugars in soda, cakes, cookies, pies, etc., and enjoy a wide variety of whole foods--not processed foods which I like to call “fake” foods.
Start breathing. Yes, you’re already breathing, but are you breathing deeply? Shallow, upper chest breathing is one of the first adaptations of stress and sends your body the message “we’re being attacked.” Deepening your breath not only provides your brain and body with desperately needed oxygen; it also cues your body to reduce adaptations of stress.
What to do: Wherever you are, stop what you’re doing and close your eyes gently. Breathe in through your nose for 3 seconds, hold that breath for 3 seconds, and breathe out through your mouth for 3 seconds. Expand your rib cage and sit tall. Practice this several times each day. Use it as a moment to center yourself and turn your heart up to God.

Even though we can’t remove the stressors in our lives entirely, particularly in a time of unknowns, there are still ways we can nurture ourselves inside and out. Enjoy caring for your physical being as you point your mind back to the One who made your amazing, unique, and valuable body…God, who is our endless solid place.

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