How to Care for Your Body in a Season of Stress

When you are mentally stressed or anxious your body carries that stress. Mental stress, even short-term, can have disastrous consequences on your physical health, which takes a toll on your mental health and creates a vicious cycle. Perhaps you notice you are more prone to catching colds when life is extra busy during sports season for the kids. It could be that there are deadlines at work and you have an increase in headaches.

Everyone’s body responds differently to stress, but there are basics of caring for your body in stressful seasons that may prevent serious illness and minimize the possibility of burnout.

Relieving your muscle tension

A familiar way that your body alerts you to stress is through tense muscles. Feeling tension in the shoulders, neck, and jaw is common. Any area with a history of injury may become stiff and tight. If your work requires you to sit at a desk all day, poor posture contributes to back, shoulder, and neck pain. Physically demanding labor causes its own issues.

Here are some simple ways to work out some of the common areas of muscle tension in your body.

• Perform a body scan. Spend a moment checking in with your body. Sit in a comfortable chair and notice which parts seem to be holding tension. The act of noticing your tension will help you relax.
• Gentle rolling of the joints. Start with your neck, clockwise and counterclockwise. Wrists, ankles, and shoulders can all be gently rolled first in one direction, and then the other to loosen tension.
• Invest in some at-home massage tools. Different types target different parts of the body. Foam rollers work with different exercises. A pressure point gun can be used by yourself or a partner. Some self-massage of the hands and feet can be learned from videos.
• Take a gentle yoga class, one that focuses on stretches rather than raising the heart rate.
• Learn about massage, chiropractic, or physical therapy options. You may find a combination of these practices helpful, or just a once in a while check in for your body.
• Epsom salt baths are a good practice, especially before bed.

Coping with your headaches

Many people find that headaches accompany stressful seasons of life. If you start to notice that the headaches are becoming more frequent, it is a good idea to keep a record to identify the causes of headaches, which can be a symptom of many different physical ailments.

To relieve a headache when you first notice it there are a few tried and true simple remedies.

• Start by drinking a large glass of water.
• Do a gentle massage on your neck and temples.
• Take a few deep breaths.
• Have a snack.
• Take over-the-counter pain medicine.
• Turn off bright lights and loud noises or find a quiet space, if possible.
• Go for a walk in the fresh air.

Prioritizing your sleep and rest

During seasons of stress or coping with ongoing anxiety, you may find sleep to be rather elusive. Perhaps muscle tension makes it difficult to relax or your brain refuses to quiet the racing thoughts. Sometimes the act of worrying about sleep will even prevent sleep from coming!

As difficult as you may find sleep to be, it is important to allow the space for sleep to occur. Sleep is precious and should not be deliberately avoided. Create a good bedtime and sleep routine to give your brain and body cues that it is time to rest. Try to keep screens and social media out of your sleeping space. Take an Epsom salt bath and do some gentle stretches to relax your body before getting into bed.

Sleep is not the only way to give your mind and body rest. While you may be in a season of stress at work, you can create space to relax at home. If parenting is stressful, reaching out for babysitting is a good idea. Plan times to relax with your family, perhaps a movie night with fun treats. Purposefully planning your rest may keep you from overbooking yourself with business.

By planning rest and prioritizing sleep you remind yourself that you are not defined by your stress. Your anxiety is not who you are.

Your brain and body will benefit from consistent sleep and rest. Allow the brain and muscles to relax and replenish energy stores. Sleep is also necessary for maintaining a strong immune system.

Strengthening your immune system

If you notice that during times of stress your body catches all viruses, it would be good to add immune-bolstering practices to your daily routine. Viruses are looking for your weakness and capitalize on the first opportunity.

Here are some standard health practices to build up your immune system.

• Increase your daily intake of fruits
• Add an immune boost vitamin to your morning routine
• Cut down on sugary drinks and snacks
• Have more vegetables each day
• Balance salty snacks with more vitamin-rich alternatives
• Drink lots of water and less coffee, soda, and alcohol

Practicing your prayers and meditation

You are a creature of mind, body, and soul. Taking care of each of these parts individually will support them holistically.

Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. – Philippians 4:6,NIV

Paul is not giving an indictment on anxiety. Rather he is presenting a way of dealing with anxiety. You don’t need to be anxious because you trust in a God who is bigger than the circumstances. He cares for you and will be present in your life no matter what. You practice this trust through prayer.

There is a myriad of prayer practices available to Christians. Using different types of prayer practices can be calming. By talking to God you release the difficulties into His care and power. Breath prayers can be used in moments throughout the day. Using a prayer journal will help you keep track of things you are praying about. Prayers of thanksgiving draw your attention to the way that God is doing good things in your life. Repeating memorized prayers may be soothing to racing thoughts.

Using meditation is a historical and biblical way of retraining anxious thoughts onto God. By regular practice, you build your faith.

Keep this Book of the Law always on your lips; meditate on it day and night, so that you may be careful to do everything written in it. Then you will be prosperous and successful. Have I not commanded you? Be strong and courageous. Do not be afraid; do not be discouraged, for the Lord your God will be with you wherever you go. – Joshua 1:8,9; NIV

The practice of meditating on God’s word is encouraging to the mind and soul. There is much to cause stress and fear in the world, but you can draw close to God through all those seasons.

I meditate on your precepts

and consider your ways.

I delight in your decrees;

I will not neglect your word.

–Psalm 119:15-16, NIV

Psalm 119 has multiple ways of talking about meditating on God’s word and its benefits. Reading and memorization of the Bible can also be part of meditation. Fill your heart and mind with stories of God caring for His people.

Reaching out to a counselor in seasons of stress will be a benefit as well. Our counselors are available to help you care for your mind, body, and soul during a season of stress. Schedule an appointment today with one of our counselors.