If you've ever experienced an anxiety attack, you know it feels like you're having a heart attack. It's amazing to me how our uncontrolled thoughts can cause such severe symptoms.
It's an important reminder of how powerful our thoughts are and the incredible influence they have over our health.
You Might Have Anxiety If You Have...
Persistent and severe worrying (that’s sometimes not proportional to what’s going on).
Overthinking.
Envisioning worst-case scenarios.
Obsessing over situations or outcomes.
Indecisiveness.
Fear.
Inability to relax.
Feelings of restlessness.
Trouble focusing or physical agitation.
In addition, there’s a multitude of physical symptoms that can occur with anxiety, including:
Muscle tension.
Chest tightness.
Feeling easily tired or fatigued.
Heart palpitations.
Shortness of breath.
Let’s Define Stress and Anxiety
Today, the word Stress is used as a blanket term for anything that causes overwhelm in our lives.
Webster’s 1828 says stress means to press, to urge, to distress, to put to difficulties.
Three Types of Stress on the Body
- Physical Stress - the body being strained to the point of tension or discomfort
- Mental Stress - overworking the thought process that goes beyond the coping capabilities
- Environmental Stress - toxins from air, products such as household, laundry, personal and beauty care, furniture, and flooring around us that cause distress to the nerve cells, tissues, glands, and organs, resulting in symptoms such as anxiety, difficulty concentrating, sleep disturbances, and mood swings.
Ultimately, anxiety is the culmination of the cares that we have not fully cast upon the Lord
that disturb the mind, keeping it in a state of painful uneasiness as we try to figure things out on our own.
Did you know that 85% of what we worry about never happens?
5 Ways to Reduce and Overcome Stress and Anxiety
1. Learn to Implement II Corinthians 10:5
"Casting down imaginations and every high thing
that exalteth itself against the knowledge of God,
and bringing into captivity every thought to the obedience of Christ." II Corinthians 10:5
First, cast down your imaginations by writing down your thoughts or circumstances; write the whole story if needed. This has a way of bringing it into the light. Just as confessing a sin releases its grip on you.
Secondly, bring these thoughts into captivity by analyzing what of this is a fact vs. speculation. Put them through the Phil.4:8 test; are they true, honest, just, pure, lovely, etc.
Once the Holy Spirit has helped you discern your thoughts and perception, then
Third: Claim a verse or create an affirmation (meaning a true statement that aligns with scripture) that you will quote daily to counter these thoughts that exalt themselves against the knowledge of God.
Just as we teach our children memory verses with the intention of molding their hearts and minds, we must do the same exercise to strengthen our minds and change our thought patterns.
Controlling our thought processes so they are aligned to the mind of Christ and truly casting our cares on the Lord before they become anxiety is the best way to improve our health and hormones spiritually.
For God hath not given us the spirit of fear; but of power, and of love, and of a sound mind. II Timothy 1:7
2. Aromatherapy - Smell is used 17 times in the Bible, and sweet savor is used 44 times.
The limbic system in the brain is responsible for regulating emotions, memories, and arousal. It plays a critical role in forming new memories and connecting emotions to those memories. Components of the limbic system include the hippocampus, the amygdala, and the hypothalamus, all of which work together to influence our emotional states, behavior, and certain physiological functions.
One of the unique aspects of the limbic system is its direct connection to our sense of smell. When you inhale, aromatic molecules travel through the olfactory bulb,
This connection means that scent can influence emotions and mood almost instantaneously.
And the LORD smelled a sweet savour; and the LORD said in his heart,
I will not again curse the ground any more for man’s sake. Genesis 8:21
Aromatherapy leverages this powerful connection. By using high-quality, therapeutic-grade essential oils, you can support your emotional well-being and cultivate a balanced state of mind. For instance, inhaling calming scents like Lavender or frankincense can help manage stress, reduce anxiety, and promote relaxation or alertness, depending on the oil used.
3. Healthy Diet: Managing gut health is essential for maintaining mental wellness. Incorporating a balanced diet along with prebiotics, probiotics, and essential nutrients can support a healthy gut microbiome.
The low-fat diet was detrimental to brain health! Adding healthy fats, olive oil, avocados, coconut oil, and real butter from grass-fed and finished cows.High protein, eggs, beef, chicken,
Opt for lots of green leafy vegetables and replace refined and artificial sugars, which are neurotoxins that increase inflammation, with natural alternatives like honey, maple syrup, dates, or Sweet Leaf Stevia.
4. Sleep: Adequate sleep promotes optimal gut-brain axis function. The body requires a minimum of 7-8 hours for optimal healing. Digestion requires energy, so for better rest, stop eating 4 hours before bed. Create a sleep-inducing atmosphere with a dark, cool room and a diffuser filled with calming essential oils.
5. Box Breathing: Getting oxygen to the brain will help release the tension and relax muscles. A good pattern to start with is the 4-4-4-4 pattern: breathe in through your nose for 4 seconds, hold your breath for 4 seconds, exhale for 4 seconds, pause 4 seconds. Repeat this 4 times. BONUS POINTS if you have therapeutic-grade essential oils (not the bargain store ones) like tree oils to accelerate the process and calm the mind.
Now we will never be completely free from stressors until we reach heaven, but we can learn to lean on the Lord and manage our minds. Until then, we must be wise stewards of our temples. To get started, get my guide 7 Steps to Renewing Your Health.
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