1 00:00:02,720 --> 00:00:03,640 Speaker 1: Life Audio. 2 00:00:05,080 --> 00:00:10,559 Speaker 2: Whether you are battling chronic stress, emotional overload, burnout, or 3 00:00:10,680 --> 00:00:14,480 Speaker 2: simply the pressures of everyday life, this is an episode 4 00:00:14,680 --> 00:00:17,320 Speaker 2: you're going to want to listen to. Today, we are 5 00:00:17,440 --> 00:00:22,720 Speaker 2: diving into overcoming stress with scripture and science. We'll explore 6 00:00:22,760 --> 00:00:26,079 Speaker 2: what stress does to your brain and body, how to 7 00:00:26,239 --> 00:00:30,480 Speaker 2: recognize when it's taking a toll, and, most importantly, God's 8 00:00:30,760 --> 00:00:35,240 Speaker 2: proven blueprint for peace, renewal, and rest. If you're criving 9 00:00:35,280 --> 00:00:39,520 Speaker 2: practical tools rooted in neuroscience and anchored in Biblical truth, 10 00:00:39,840 --> 00:00:43,639 Speaker 2: this episode will speak directly to your heart. Welcome back 11 00:00:43,680 --> 00:00:46,800 Speaker 2: to your hope filled perspective, where it's always our goal 12 00:00:47,120 --> 00:00:50,400 Speaker 2: to restore hope, renew minds, and empower you to live 13 00:00:50,600 --> 00:00:53,600 Speaker 2: in your God given identity. I'm your host, doctor Michelle 14 00:00:53,600 --> 00:00:58,680 Speaker 2: bankson Board, certified clinical neuropsychologist, author, and your companion in 15 00:00:58,720 --> 00:01:03,720 Speaker 2: the journey toward mental, emotional, and spiritual wellness. Today's episode 16 00:01:04,080 --> 00:01:09,080 Speaker 2: is especially timely because April is Stress Awareness Month. And 17 00:01:09,319 --> 00:01:13,480 Speaker 2: if there is one thing I've consistently seen in thirty 18 00:01:13,520 --> 00:01:19,080 Speaker 2: five plus years as a neuropsychologist, it's this, stress is universal, 19 00:01:19,480 --> 00:01:23,959 Speaker 2: but suffering doesn't have to be. Stress is universal, but 20 00:01:24,160 --> 00:01:28,640 Speaker 2: suffering doesn't have to be. We will dive into overcoming 21 00:01:28,680 --> 00:01:32,759 Speaker 2: stress with scripture and science. Right after this brieford from 22 00:01:32,800 --> 00:01:40,199 Speaker 2: our sponsor welcome back in recognition of Stress Awareness Month, 23 00:01:40,360 --> 00:01:44,040 Speaker 2: I want to remind you that stress doesn't simply come 24 00:01:44,160 --> 00:01:49,800 Speaker 2: from big problems. Science shows that your brain can interpret noise, clutter, 25 00:01:50,080 --> 00:01:56,800 Speaker 2: constant notifications, unresolved emotions, lack of sleep, and even chronic 26 00:01:56,960 --> 00:02:02,280 Speaker 2: busyness the same way it interprets to But scripture assures 27 00:02:02,360 --> 00:02:08,600 Speaker 2: us that God offers rest, peace, resilience, and wisdom when 28 00:02:08,600 --> 00:02:12,120 Speaker 2: our nervous system feels freed. I'm going to walk you 29 00:02:12,160 --> 00:02:17,640 Speaker 2: through simple biblical research back strategies so you can experience 30 00:02:17,720 --> 00:02:23,840 Speaker 2: God's peace, not just theologically, but physiologically. Let's start by 31 00:02:24,240 --> 00:02:29,760 Speaker 2: understanding what stress actually is. From a scientific perspective, stress 32 00:02:29,960 --> 00:02:36,359 Speaker 2: is the body's natural response to perceived threat. Perceived threat 33 00:02:36,400 --> 00:02:40,720 Speaker 2: can be real or imagined. God designed this system to 34 00:02:40,800 --> 00:02:43,880 Speaker 2: help us survive. But what was meant to help us 35 00:02:44,080 --> 00:02:49,440 Speaker 2: in short bursts often becomes harmful when it never turns off. 36 00:02:49,680 --> 00:02:52,520 Speaker 2: Here's what happens in your brain. In your brain, there's 37 00:02:52,760 --> 00:02:56,280 Speaker 2: a small structure called the amygdala. Well, when there's a 38 00:02:56,320 --> 00:03:01,720 Speaker 2: perceived threat, the amygdala sounds the alarm something's wrong. So 39 00:03:02,000 --> 00:03:06,000 Speaker 2: whether it's an overdue bill, or a harsh comment, or 40 00:03:06,200 --> 00:03:11,040 Speaker 2: even a nightmare that wakes you up, your brain reacts 41 00:03:11,400 --> 00:03:14,480 Speaker 2: as if there's a tiger in your living room. Now, 42 00:03:14,520 --> 00:03:18,200 Speaker 2: another structure in the brain besides the amygdala that is 43 00:03:18,400 --> 00:03:24,400 Speaker 2: impacted is the hypothalamus, and the hypothalamus when it perceives 44 00:03:24,639 --> 00:03:29,640 Speaker 2: a threat, activates your stress hormones. So, as a result, 45 00:03:30,000 --> 00:03:35,800 Speaker 2: two of your stress hormones, namely cortisol and adrenaline, surge. 46 00:03:36,040 --> 00:03:40,480 Speaker 2: When that happens, your heart rate increases, your breathing changes, 47 00:03:40,800 --> 00:03:46,920 Speaker 2: your muscles tense, your digestion slows, and your sleep becomes irregular. 48 00:03:47,160 --> 00:03:51,320 Speaker 2: Now science has long referred to this as the fight, 49 00:03:51,520 --> 00:03:55,880 Speaker 2: flight or freeze response. But here's what's interesting. That label 50 00:03:55,960 --> 00:03:59,680 Speaker 2: is given to us by science, but long before that 51 00:04:00,160 --> 00:04:05,839 Speaker 2: scripture actually describe this state, Long before medical journals ever 52 00:04:05,960 --> 00:04:09,120 Speaker 2: did think of Psalm fifty five, verses four through five, 53 00:04:09,320 --> 00:04:13,080 Speaker 2: which says, my heart is in anguish within me. The 54 00:04:13,400 --> 00:04:17,640 Speaker 2: terrors of death have fallen upon me. Fear and trembling 55 00:04:17,920 --> 00:04:22,799 Speaker 2: come upon me. Sound familiar. Stress affects more than feelings. 56 00:04:23,040 --> 00:04:29,280 Speaker 2: It affects our attention and concentration, our memory, our decision making, 57 00:04:29,760 --> 00:04:34,680 Speaker 2: definitely our mood, our overall physical health, and even our 58 00:04:34,760 --> 00:04:41,360 Speaker 2: spiritual clarity. Chronic stress literally shrinks the brain regions involved 59 00:04:41,480 --> 00:04:45,640 Speaker 2: in emotional regulation and clarity. But the good news they 60 00:04:45,680 --> 00:04:51,800 Speaker 2: can also be strengthened. God built neuroplasticity into your biology, 61 00:04:52,040 --> 00:04:57,719 Speaker 2: and that means change is possible, relief is possible, healing 62 00:04:58,200 --> 00:04:59,040 Speaker 2: is possible. 63 00:04:59,200 --> 00:04:59,600 Speaker 1: You're not. 64 00:05:00,760 --> 00:05:06,280 Speaker 2: Now that we understand the basic definition of stress, let's 65 00:05:06,320 --> 00:05:10,279 Speaker 2: talk about signs that you might be carrying more stress 66 00:05:10,680 --> 00:05:15,720 Speaker 2: than you actually realize. Most people don't realize they're in 67 00:05:15,760 --> 00:05:19,839 Speaker 2: a heightened state of stress until their body starts yelling. 68 00:05:20,160 --> 00:05:26,599 Speaker 2: Here's some subtle but significant indicators you're dealing with stress, irritability, 69 00:05:26,960 --> 00:05:27,839 Speaker 2: or impatience. 70 00:05:28,320 --> 00:05:31,480 Speaker 1: Think about when that car in front of you. 71 00:05:31,360 --> 00:05:34,479 Speaker 2: At the traffic light doesn't start moving right away when 72 00:05:34,480 --> 00:05:37,640 Speaker 2: the light turns green. Or think about when you get 73 00:05:37,720 --> 00:05:41,919 Speaker 2: frustrated because you're at the ever too popular self checkout 74 00:05:42,000 --> 00:05:45,919 Speaker 2: lane and the register malfunctions on the item that you 75 00:05:46,000 --> 00:05:46,719 Speaker 2: tried to scan. 76 00:05:47,080 --> 00:05:48,839 Speaker 1: Think about snapping at. 77 00:05:48,680 --> 00:05:53,919 Speaker 2: Your coworkers, your boss, your spouse, your children, even your friends. 78 00:05:54,200 --> 00:05:58,599 Speaker 2: All indications of irritability or impatience and there's a route 79 00:05:59,040 --> 00:06:02,000 Speaker 2: why they're coming out out, and it just might be 80 00:06:02,160 --> 00:06:06,520 Speaker 2: unrecognized stress. Another indicator that you're dealing with stress is 81 00:06:06,600 --> 00:06:12,000 Speaker 2: difficulty concentrating or making decisions. If you find yourself more 82 00:06:12,160 --> 00:06:17,120 Speaker 2: scatterbrained than usual, if you find yourself losing track of 83 00:06:17,200 --> 00:06:21,560 Speaker 2: what you're supposed to be doing, if you more frequently 84 00:06:22,000 --> 00:06:24,280 Speaker 2: walk into a room and think why did I come 85 00:06:24,279 --> 00:06:27,520 Speaker 2: in here? If you have trouble making decisions, what are 86 00:06:27,520 --> 00:06:29,840 Speaker 2: we going to have for dinner? Should I go to 87 00:06:29,880 --> 00:06:33,200 Speaker 2: that party or not? What gift should I get this 88 00:06:33,320 --> 00:06:37,240 Speaker 2: person now in and of itself. Any of these decisions, Yeah, 89 00:06:37,279 --> 00:06:40,080 Speaker 2: sometimes they make us pause and really think about it. 90 00:06:40,120 --> 00:06:45,000 Speaker 2: But I'm talking about more difficulty than usual making decisions now. 91 00:06:45,000 --> 00:06:49,400 Speaker 2: There are also some physical indicators that we're dealing with 92 00:06:49,440 --> 00:06:54,040 Speaker 2: stress that many times we don't recognize them for what 93 00:06:54,120 --> 00:06:59,120 Speaker 2: they are until they're really screaming. Physical indicators could include 94 00:06:59,200 --> 00:07:04,360 Speaker 2: things like tension, headaches, or jaw clenching. If you wake 95 00:07:04,440 --> 00:07:07,080 Speaker 2: up in the morning and your jaw or your neck 96 00:07:07,360 --> 00:07:11,000 Speaker 2: is sore, you may have been clenching it in your sleep. Now, 97 00:07:11,120 --> 00:07:14,240 Speaker 2: keep in mind, your brain doesn't sleep, and when we sleep, 98 00:07:14,280 --> 00:07:16,480 Speaker 2: that's when our brain is trying to get rid of 99 00:07:16,480 --> 00:07:20,640 Speaker 2: the toxins, and it's trying to eliminate the stressors that 100 00:07:20,680 --> 00:07:23,680 Speaker 2: have flooded our body. But sometimes we're under so much 101 00:07:23,720 --> 00:07:27,480 Speaker 2: stress that we carry it into our sleep. Digestive issues 102 00:07:27,720 --> 00:07:33,400 Speaker 2: can also be an indicator of stress, not always, but frequently. 103 00:07:33,480 --> 00:07:37,880 Speaker 2: Another indicator is racing thoughts. You just can't slow your 104 00:07:37,920 --> 00:07:40,640 Speaker 2: mind down. And this goes back to difficulty sleeping. A 105 00:07:40,640 --> 00:07:44,000 Speaker 2: lot of times we experience difficulty sleeping because we have 106 00:07:44,120 --> 00:07:47,760 Speaker 2: these racing thoughts and they seem often to be more 107 00:07:47,840 --> 00:07:50,200 Speaker 2: prominent when we're trying to sleep, and that's when we go, 108 00:07:50,320 --> 00:07:53,200 Speaker 2: I just can't turn my mind off. Friend, that's probably 109 00:07:53,200 --> 00:07:56,520 Speaker 2: an indicator that somewhere in your life you're dealing with 110 00:07:56,720 --> 00:08:00,120 Speaker 2: some stress that needs to be addressed. Another indicator is 111 00:08:00,120 --> 00:08:05,400 Speaker 2: is feeling wired but tired, like you've got this nervous energy, 112 00:08:05,560 --> 00:08:08,080 Speaker 2: like you want to jump out of your skin, but 113 00:08:08,480 --> 00:08:13,920 Speaker 2: simultaneously you feel tired or exhausted. That's another indicator that 114 00:08:14,120 --> 00:08:16,880 Speaker 2: you might be carrying stress in some area that you're 115 00:08:16,880 --> 00:08:20,800 Speaker 2: not recognizing or dealing with. We've already talked about trouble sleeping, 116 00:08:21,080 --> 00:08:24,840 Speaker 2: and we've talked about how those racing thoughts can make 117 00:08:24,880 --> 00:08:28,360 Speaker 2: it difficult to sleep, but trouble sleeping can also include 118 00:08:28,600 --> 00:08:33,120 Speaker 2: sleeping too much not feeling rested when we wake up 119 00:08:33,160 --> 00:08:36,880 Speaker 2: in the morning. That can be an indicator that we're 120 00:08:36,920 --> 00:08:40,840 Speaker 2: dealing with some stress that we're not recognizing. Emotionally, we 121 00:08:40,960 --> 00:08:44,960 Speaker 2: talked about irritability or impatience, and that can be a 122 00:08:45,000 --> 00:08:48,240 Speaker 2: sign of unresolved stress. But on the other end of 123 00:08:48,280 --> 00:08:53,760 Speaker 2: the spectrum, make note if you're experiencing emotional numbness, you 124 00:08:54,320 --> 00:08:58,200 Speaker 2: just don't have the same degree of emotional reactivity that 125 00:08:58,280 --> 00:09:00,440 Speaker 2: you normally would. It can show up in terms of 126 00:09:00,600 --> 00:09:04,840 Speaker 2: decrease compassion, can show up in terms of not experiencing 127 00:09:05,120 --> 00:09:07,720 Speaker 2: the same degree of joy that you're accustomed to. It 128 00:09:07,720 --> 00:09:10,400 Speaker 2: can show up in terms of normally you might get 129 00:09:10,400 --> 00:09:13,760 Speaker 2: a little frustrated, but you just have no feeling at all. 130 00:09:14,080 --> 00:09:17,480 Speaker 2: That can be an indicator that you're dealing with some 131 00:09:17,640 --> 00:09:21,079 Speaker 2: stress but not recognizing it, dealing with it in terms 132 00:09:21,080 --> 00:09:24,040 Speaker 2: of your body is experiencing it, but you're not getting 133 00:09:24,040 --> 00:09:27,480 Speaker 2: to the root and addressing it. Another indicator that there 134 00:09:27,800 --> 00:09:31,360 Speaker 2: is stress going on. And this is probably one of 135 00:09:31,400 --> 00:09:35,000 Speaker 2: my more consistent indicators personally, and that is. 136 00:09:34,880 --> 00:09:36,319 Speaker 1: Being easily overwhelmed. 137 00:09:36,760 --> 00:09:39,760 Speaker 2: I can handle a lot on my plate, and I'm 138 00:09:39,800 --> 00:09:42,800 Speaker 2: a get or done kind of girl. But when I 139 00:09:43,120 --> 00:09:47,679 Speaker 2: start feeling easily overwhelmed, and sometimes the holidays can do 140 00:09:47,679 --> 00:09:50,240 Speaker 2: that to me, there's more on my plate, more that 141 00:09:50,320 --> 00:09:53,960 Speaker 2: I feel responsible for. Sometimes I take on the responsibility 142 00:09:54,000 --> 00:09:56,440 Speaker 2: of making sure everybody else is happy and having a 143 00:09:56,440 --> 00:09:59,480 Speaker 2: good time. When I start to feel easily overwhelmed, it's 144 00:09:59,520 --> 00:10:02,840 Speaker 2: an indicat I'm dealing with some stress and I need 145 00:10:02,880 --> 00:10:05,760 Speaker 2: to address it in a better way. Maybe you have 146 00:10:05,880 --> 00:10:11,360 Speaker 2: experienced that too, And here's another indicator that's important for 147 00:10:11,640 --> 00:10:15,520 Speaker 2: us to talk about. But my step on a few toes, 148 00:10:15,559 --> 00:10:18,880 Speaker 2: because this is one. When I bring it up, most 149 00:10:18,920 --> 00:10:21,079 Speaker 2: people don't like to hear this one, and that is 150 00:10:21,320 --> 00:10:28,839 Speaker 2: an over reliance on caffeine or sugar or even digital scrolling, 151 00:10:29,160 --> 00:10:33,439 Speaker 2: going from meme to mean to meme on Facebook, or 152 00:10:33,600 --> 00:10:38,000 Speaker 2: real to reel to reel on Instagram or TikTok, or 153 00:10:38,440 --> 00:10:42,040 Speaker 2: numbing out in front of YouTube videos. Now, in and 154 00:10:42,080 --> 00:10:45,199 Speaker 2: of itself, I'm not saying any of these things is bad. 155 00:10:45,640 --> 00:10:47,480 Speaker 2: I'm just saying when we get to the point that 156 00:10:47,520 --> 00:10:52,760 Speaker 2: we start relying on them more than what is considered healthy, 157 00:10:53,000 --> 00:10:55,920 Speaker 2: it's an indicator we're probably using it to cope with 158 00:10:56,080 --> 00:10:59,480 Speaker 2: stress that we might not even be recognizing. And then 159 00:10:59,520 --> 00:11:02,120 Speaker 2: the last one that I really feel like I need 160 00:11:02,160 --> 00:11:06,640 Speaker 2: to mention is that I often see people react to 161 00:11:06,840 --> 00:11:14,440 Speaker 2: stress in terms of emotional reactivity when minor inconveniences feel catastrophic. 162 00:11:14,880 --> 00:11:17,280 Speaker 2: We've all had those family members who come to the 163 00:11:17,320 --> 00:11:20,600 Speaker 2: holiday meal and they walk in the door angry and 164 00:11:20,720 --> 00:11:25,400 Speaker 2: upset because Walmart didn't have their favorite brand of X, 165 00:11:25,559 --> 00:11:29,000 Speaker 2: Y and Z, or something gets spilled at the dinner table. 166 00:11:29,160 --> 00:11:32,559 Speaker 2: It's a mistake, but they overreact and it becomes catastrophic. 167 00:11:32,760 --> 00:11:36,960 Speaker 2: God's an indication that's somewhere there is stress residing in 168 00:11:37,000 --> 00:11:41,000 Speaker 2: their heart, mind, or body that needs to be coped 169 00:11:41,080 --> 00:11:45,320 Speaker 2: with more effectively, and we can't ignore that stress can 170 00:11:45,400 --> 00:11:50,120 Speaker 2: take a toll on us spiritually. You might be struggling 171 00:11:50,160 --> 00:11:53,360 Speaker 2: to feel God's presence. And not that we always get 172 00:11:53,400 --> 00:11:57,400 Speaker 2: to feel God's presence, but if you're more accustomed to 173 00:11:57,480 --> 00:12:01,319 Speaker 2: sensing His presence and you start to struggle in that area, 174 00:12:01,600 --> 00:12:05,200 Speaker 2: could be because you're distracted by the stressors, or when 175 00:12:05,280 --> 00:12:09,720 Speaker 2: Bible reading starts to feel dry, maybe you even find 176 00:12:09,760 --> 00:12:13,720 Speaker 2: yourself pushing it away because it's not coming to life 177 00:12:13,840 --> 00:12:16,880 Speaker 2: for you like it normally would, or your prayers start 178 00:12:16,960 --> 00:12:21,920 Speaker 2: to feel rushed or distracted or just bare bones. Lord, 179 00:12:21,920 --> 00:12:24,480 Speaker 2: help me get through today, Lord, help me find it 180 00:12:24,559 --> 00:12:27,600 Speaker 2: a convenient parking spot. That can be an indicator that 181 00:12:27,679 --> 00:12:30,360 Speaker 2: stress is taking a toll on your physical well being. 182 00:12:30,520 --> 00:12:34,120 Speaker 2: Another indicator that it might be affecting you spiritually is 183 00:12:34,120 --> 00:12:37,520 Speaker 2: that you feel ashamed for not being able to handle it. 184 00:12:37,760 --> 00:12:42,280 Speaker 2: Whatever the it, stressor is a friend, let me say 185 00:12:42,320 --> 00:12:48,480 Speaker 2: this lovingly. Stress is not a spiritual failure. Again, stress 186 00:12:48,600 --> 00:12:52,480 Speaker 2: is not a spiritual failure. It's a signal. It's an 187 00:12:52,520 --> 00:12:58,160 Speaker 2: invitation to lean into God's design for restoration. Friends, We're 188 00:12:58,200 --> 00:13:01,520 Speaker 2: going to take a real quick break for a brief 189 00:13:01,559 --> 00:13:03,839 Speaker 2: word from our sponsor, but I want you to stick 190 00:13:03,840 --> 00:13:05,839 Speaker 2: with us. We'll be right back, and when we do, 191 00:13:05,920 --> 00:13:09,440 Speaker 2: we'll talk about what the Bible says about stress and peace. 192 00:13:09,840 --> 00:13:17,400 Speaker 2: We'll be right back. Welcome back to your hope filled perspective. 193 00:13:17,679 --> 00:13:21,640 Speaker 2: Today we're talking about overcoming stress with scripture and science. 194 00:13:22,000 --> 00:13:26,280 Speaker 2: We've talked about what is stress? What are some indicators 195 00:13:26,880 --> 00:13:30,840 Speaker 2: that our heart, mind, or soul are experiencing stress? 196 00:13:30,880 --> 00:13:31,920 Speaker 1: But perhaps we're not. 197 00:13:32,120 --> 00:13:34,400 Speaker 2: Dealing with it the best we could. Now, I want 198 00:13:34,440 --> 00:13:36,680 Speaker 2: to turn our attention to what does the Bible say 199 00:13:36,679 --> 00:13:39,800 Speaker 2: about stress and peace? I want to find interesting is 200 00:13:39,800 --> 00:13:47,000 Speaker 2: that scripture consistently acknowledges human stress and offers God's remedy. 201 00:13:47,080 --> 00:13:49,000 Speaker 2: A few of the scriptures that come to mind are 202 00:13:49,120 --> 00:13:53,000 Speaker 2: Psalm ninety four nineteen that says, when anxiety was great 203 00:13:53,040 --> 00:13:58,520 Speaker 2: within me, your consolation brought me joy. Exodus thirty three fourteen. 204 00:13:59,080 --> 00:14:02,160 Speaker 2: My presence will go with you, and I will give 205 00:14:02,200 --> 00:14:06,200 Speaker 2: you rest. Isaiah twenty six to three. You keep him 206 00:14:06,480 --> 00:14:11,200 Speaker 2: imperfect peace, whose mind is stayed on you? How about 207 00:14:11,200 --> 00:14:16,400 Speaker 2: Proverbs twelve twenty five. Anxiety in a person's heart weighs 208 00:14:16,400 --> 00:14:19,560 Speaker 2: it down, but a good word makes it glad. The 209 00:14:19,600 --> 00:14:22,520 Speaker 2: other one that I thought it was Nam one seven. 210 00:14:22,800 --> 00:14:26,760 Speaker 2: The Lord is good, a refuge in times of trouble. 211 00:14:26,960 --> 00:14:30,040 Speaker 2: He cares for those who trust in him. Did you 212 00:14:30,120 --> 00:14:35,720 Speaker 2: notice something? Every verse is relational. God doesn't offer stress 213 00:14:36,040 --> 00:14:40,960 Speaker 2: management tips, He offers himself. The reason being is that 214 00:14:41,120 --> 00:14:44,880 Speaker 2: peace isn't a principle. Peace is a person. Now, I 215 00:14:45,000 --> 00:14:50,160 Speaker 2: want to talk for a few moments about simple neuroscience. 216 00:14:49,440 --> 00:14:51,360 Speaker 1: Tools that calm the body. 217 00:14:51,720 --> 00:14:57,520 Speaker 2: God created your brain and body with built in calm switches. 218 00:14:57,800 --> 00:15:00,960 Speaker 2: So let's talk about a few that you can activate today. 219 00:15:01,360 --> 00:15:06,320 Speaker 2: One is just simple deep diaphormatic breathing. What this does 220 00:15:06,400 --> 00:15:09,280 Speaker 2: is it signals to your brain you're safe. You don't 221 00:15:09,360 --> 00:15:11,960 Speaker 2: need to be on high alert. So try this with me. 222 00:15:12,040 --> 00:15:16,000 Speaker 2: I want you to inhale for four seconds, hold for two, 223 00:15:16,040 --> 00:15:29,120 Speaker 2: and exhale for six. Now, if you were trying to 224 00:15:29,200 --> 00:15:32,520 Speaker 2: cope with stress any of those indicators that we talked about, 225 00:15:32,600 --> 00:15:36,000 Speaker 2: I recommend you repeat this six to eight times. These 226 00:15:36,320 --> 00:15:41,280 Speaker 2: long exhales help lower your cortisol and that helps you 227 00:15:41,360 --> 00:15:45,680 Speaker 2: manage the stress. A second technique that I frequently suggested 228 00:15:45,840 --> 00:15:50,120 Speaker 2: clients is the five four three two one grounding technique. 229 00:15:50,200 --> 00:15:51,760 Speaker 1: This brings you back. 230 00:15:51,560 --> 00:15:56,160 Speaker 2: Into the present moment because frequently our stress comes from 231 00:15:56,200 --> 00:16:01,400 Speaker 2: things that haven't even happened yet. So the five four 232 00:16:01,560 --> 00:16:04,200 Speaker 2: three two one grounding techniques. Some of you may have 233 00:16:04,280 --> 00:16:06,040 Speaker 2: heard me talk about it before on the show, but 234 00:16:06,120 --> 00:16:09,240 Speaker 2: that's because it's so effective for bringing us back to 235 00:16:09,280 --> 00:16:12,440 Speaker 2: the present moment. The thing you do is you pause 236 00:16:12,560 --> 00:16:15,360 Speaker 2: when you find yourself feeling stressed, when any of those 237 00:16:15,440 --> 00:16:19,200 Speaker 2: indicators that we just mentioned become a parent, You engage 238 00:16:19,360 --> 00:16:24,600 Speaker 2: your senses, You look around and acknowledge five things you see. 239 00:16:24,840 --> 00:16:28,800 Speaker 2: Then four things you hear. And they might be as 240 00:16:29,000 --> 00:16:32,480 Speaker 2: mild or mundane as the airflow through your heat or 241 00:16:32,600 --> 00:16:36,640 Speaker 2: air conditioning register, or the garbage struck down the road, 242 00:16:37,000 --> 00:16:40,120 Speaker 2: or the dog breathing on the couch. But you look 243 00:16:40,160 --> 00:16:43,040 Speaker 2: for four things that you can hear. Then you acknowledge 244 00:16:43,160 --> 00:16:47,200 Speaker 2: three things you can feel. This really helps because you 245 00:16:47,320 --> 00:16:51,960 Speaker 2: really have to slow down, concentrate. It might be the 246 00:16:52,080 --> 00:16:56,120 Speaker 2: ring on your finger, and the coldness of the floor 247 00:16:56,160 --> 00:17:00,400 Speaker 2: on your feet, and the softness of your sweater. Three 248 00:17:00,440 --> 00:17:04,520 Speaker 2: things you feel, then two things you smell, and one 249 00:17:04,640 --> 00:17:09,320 Speaker 2: thing you taste. What this technique does is it calms 250 00:17:09,520 --> 00:17:16,240 Speaker 2: your brain's limbic system and it increases your prefrontal cortex activity. Now, 251 00:17:16,320 --> 00:17:21,120 Speaker 2: another neuroscience tip that I suggest when people acknowledge that 252 00:17:21,160 --> 00:17:25,200 Speaker 2: they're dealing with stress is to name your emotions. This 253 00:17:25,480 --> 00:17:30,200 Speaker 2: is a powerful scientific truth. We have to name it 254 00:17:30,520 --> 00:17:33,280 Speaker 2: in order to tame it. So when you label your 255 00:17:33,320 --> 00:17:37,479 Speaker 2: emotion like I'm feeling overwhelmed, you are a Migdala actually 256 00:17:37,520 --> 00:17:42,119 Speaker 2: then turns down its alarm system because you've acknowledged it, 257 00:17:42,320 --> 00:17:45,080 Speaker 2: you've named it. You're back in the present. 258 00:17:45,359 --> 00:17:45,520 Speaker 3: Now. 259 00:17:45,520 --> 00:17:49,880 Speaker 2: A fourth recommendation that I have is rhythmic movement. This 260 00:17:49,920 --> 00:17:56,720 Speaker 2: could be walking, rocking, gentle stretching, it could be rebounding, 261 00:17:57,359 --> 00:18:00,960 Speaker 2: just some kind of rhythmic movement if nobody around, even 262 00:18:01,000 --> 00:18:05,280 Speaker 2: if someone is around, dance around your kitchen because it 263 00:18:05,480 --> 00:18:11,280 Speaker 2: helps regulate your nervous system. So often when we're experiencing stress, 264 00:18:11,520 --> 00:18:14,920 Speaker 2: we've talked about how the muscles titan will Sometimes we 265 00:18:15,520 --> 00:18:18,600 Speaker 2: can get so tense that our shoulders raise up to 266 00:18:18,640 --> 00:18:21,960 Speaker 2: our ears. Sometimes our fists will clench and we're not 267 00:18:22,119 --> 00:18:24,119 Speaker 2: even aware of it. But when we engage in that 268 00:18:24,280 --> 00:18:28,000 Speaker 2: rhythmic movement, its signals to the muscles, you can relax. 269 00:18:28,240 --> 00:18:31,520 Speaker 2: And then a fifth thing that is backed by neuroscience 270 00:18:31,760 --> 00:18:38,040 Speaker 2: is scripture meditation. Taking time, slow down, read the scriptures, 271 00:18:38,320 --> 00:18:41,239 Speaker 2: think about what the Word of God is telling you. 272 00:18:41,280 --> 00:18:44,680 Speaker 2: Because we know the Word of God is alive and active, 273 00:18:44,880 --> 00:18:48,200 Speaker 2: right always talking to us. Take the time to look 274 00:18:48,320 --> 00:18:50,200 Speaker 2: up what certain terms mean. 275 00:18:50,359 --> 00:18:51,840 Speaker 1: To give you a broader. 276 00:18:51,840 --> 00:18:56,560 Speaker 2: Perspective, ask the Holy Spirit for wisdom and insight. This 277 00:18:56,640 --> 00:19:03,800 Speaker 2: isn't just spiritual, it's actually alsological because meditation strengthens the 278 00:19:03,960 --> 00:19:10,240 Speaker 2: very brain networks that stress weakens. When your mind stays 279 00:19:10,240 --> 00:19:12,800 Speaker 2: on him, your brain. 280 00:19:12,880 --> 00:19:14,960 Speaker 1: Rewires towards peace. 281 00:19:15,000 --> 00:19:17,280 Speaker 2: It goes back to that verse that I mentioned before 282 00:19:17,320 --> 00:19:20,000 Speaker 2: the break, that I will keep my mind stayed on 283 00:19:20,160 --> 00:19:24,480 Speaker 2: him and remain in perfect peace. That's the doctor Michelle paraphrase. 284 00:19:24,680 --> 00:19:27,399 Speaker 2: We're going to take another real quick break for our 285 00:19:27,400 --> 00:19:30,399 Speaker 2: word from our sponsor. But when we return, I want 286 00:19:30,440 --> 00:19:34,040 Speaker 2: to talk about how do I integrate scripture with science 287 00:19:34,400 --> 00:19:36,200 Speaker 2: for a truly transform life. 288 00:19:36,240 --> 00:19:37,000 Speaker 1: We'll be right back. 289 00:19:43,680 --> 00:19:47,880 Speaker 2: I want to turn our attention to integrating scripture and 290 00:19:47,960 --> 00:19:50,879 Speaker 2: science for stress relief. So let's bring it all together. 291 00:19:51,080 --> 00:19:57,119 Speaker 2: Because neuroscience gives us good tools, but scripture gives us truth, 292 00:19:57,400 --> 00:20:00,000 Speaker 2: and God designed them to work together. 293 00:20:00,119 --> 00:20:00,600 Speaker 1: Here's chyle. 294 00:20:00,800 --> 00:20:05,199 Speaker 2: The first is to replace fear thoughts with scripture bathed truth. 295 00:20:05,480 --> 00:20:10,480 Speaker 2: Science calls this cognitive reframing, what scripture calls it, according 296 00:20:10,520 --> 00:20:13,880 Speaker 2: to Tewod Corinthians ten to five, taking our thoughts captive. 297 00:20:14,080 --> 00:20:16,480 Speaker 2: So here's an example. When you have the fear thought 298 00:20:16,840 --> 00:20:19,960 Speaker 2: I just can't do this, you replace it with a 299 00:20:20,080 --> 00:20:23,880 Speaker 2: scriptural truth, such as Philippians four thirteen. I can do 300 00:20:24,240 --> 00:20:28,159 Speaker 2: all things through Christ, who strengthens me. Now, second tip 301 00:20:28,280 --> 00:20:31,520 Speaker 2: that I have is to practice breath prayers. These are 302 00:20:31,560 --> 00:20:35,159 Speaker 2: not fancy, they're not woo woo What it is basically 303 00:20:35,280 --> 00:20:39,560 Speaker 2: is pairing our deep breathing, which helps regulate our nervous 304 00:20:39,560 --> 00:20:42,919 Speaker 2: system with short scriptures. So when you find yourself tense 305 00:20:43,119 --> 00:20:48,479 Speaker 2: and dealing with stress, as you naturally inhale, think pray Lord, 306 00:20:48,720 --> 00:20:52,119 Speaker 2: you are my peace, and then you exhale something like 307 00:20:52,359 --> 00:20:53,920 Speaker 2: so I trust in you. 308 00:20:53,960 --> 00:20:56,600 Speaker 1: Inhale you still. 309 00:20:58,320 --> 00:21:03,600 Speaker 2: And know you are God, and exhale I trust you 310 00:21:03,720 --> 00:21:07,480 Speaker 2: because you are God. What this does is it signals 311 00:21:07,520 --> 00:21:10,880 Speaker 2: to your nervous system to slow down while anchoring your 312 00:21:10,920 --> 00:21:15,119 Speaker 2: spirit in truth. Because when we get stressed, we don't 313 00:21:15,160 --> 00:21:18,040 Speaker 2: pay attention to our thoughts as quickly and we're more 314 00:21:18,240 --> 00:21:21,520 Speaker 2: likely to succumb to the lies of the enemy. And 315 00:21:21,640 --> 00:21:28,400 Speaker 2: number three, I suggest creating micro moments of seilah. Neuroscience 316 00:21:28,440 --> 00:21:34,040 Speaker 2: shows that short pauses throughout the day reduce the cumulative 317 00:21:34,160 --> 00:21:37,919 Speaker 2: stress load. Now scripture calls this selah, which means taking 318 00:21:38,000 --> 00:21:41,840 Speaker 2: a holy pause. So every few hours take a pause 319 00:21:42,280 --> 00:21:47,960 Speaker 2: to deep breathe, prey, stretch, and reset your brain. My 320 00:21:48,040 --> 00:21:52,879 Speaker 2: fourth recommendation is to build in rhythms of rest because 321 00:21:53,320 --> 00:21:57,480 Speaker 2: stress is cumulative, but so is stress is see God 322 00:21:57,600 --> 00:22:05,000 Speaker 2: created daily rhythms, weekly rhythms, seasonal rhythms, rest is holy, 323 00:22:05,359 --> 00:22:10,399 Speaker 2: not optional. God rested on the seventh day. He built 324 00:22:10,680 --> 00:22:14,440 Speaker 2: in a model of rest for us, and we can 325 00:22:14,480 --> 00:22:17,439 Speaker 2: do this throughout the day as well as at the 326 00:22:17,560 --> 00:22:20,200 Speaker 2: end of the day, as well as taking a day 327 00:22:20,480 --> 00:22:23,919 Speaker 2: of rest consistent with the Sabbath, as well as blocking 328 00:22:23,960 --> 00:22:28,320 Speaker 2: off other days in the month to renew as well 329 00:22:28,359 --> 00:22:33,199 Speaker 2: as rest, which helps us become more creative and more productive. 330 00:22:33,440 --> 00:22:37,960 Speaker 2: My fifth tip is to shift your internal narrative. You see, 331 00:22:38,000 --> 00:22:42,439 Speaker 2: stress says I must do more. God says my grace 332 00:22:42,880 --> 00:22:46,679 Speaker 2: is sufficient for you. Stress says I'm falling behind, but 333 00:22:46,840 --> 00:22:51,119 Speaker 2: God says I will strengthen and uphold you. Stress says 334 00:22:51,280 --> 00:22:54,600 Speaker 2: you're all alone in this, and God says I am 335 00:22:54,640 --> 00:22:59,480 Speaker 2: with you always. So when we shift our internal narrative, 336 00:22:59,600 --> 00:23:03,080 Speaker 2: conceit distant with what God has told us. It's a 337 00:23:03,119 --> 00:23:08,080 Speaker 2: way of regulating our stress consistent with the biblical truths Now, 338 00:23:08,240 --> 00:23:12,240 Speaker 2: as we get close to wrapping up this episode, I 339 00:23:12,240 --> 00:23:15,760 Speaker 2: thought I might take you through a guided scripture science 340 00:23:16,000 --> 00:23:19,679 Speaker 2: stress reset. So let me walk you through a short 341 00:23:19,760 --> 00:23:23,320 Speaker 2: reachset that you can do at anytime. So wherever you 342 00:23:23,359 --> 00:23:26,200 Speaker 2: are within the sound of my voice, I just want 343 00:23:26,280 --> 00:23:29,639 Speaker 2: you to sit comfortable, get comfortable where you're sitting, and 344 00:23:29,840 --> 00:23:35,000 Speaker 2: even take the time to intentionally just roll your shoulders back, 345 00:23:35,240 --> 00:23:37,679 Speaker 2: because when we get stressed, we tend to hunch them up, 346 00:23:37,800 --> 00:23:41,359 Speaker 2: our posture gets bad, our muscles tightened. So sit comfortably, 347 00:23:41,720 --> 00:23:46,720 Speaker 2: roll your shoulders back, take a slow inhale for four counts, 348 00:23:48,840 --> 00:23:53,000 Speaker 2: hold it for two, and exhale for six. 349 00:23:58,240 --> 00:23:58,840 Speaker 1: And repeat. 350 00:24:07,640 --> 00:24:15,480 Speaker 2: Now look around you and notice five things you see 351 00:24:16,119 --> 00:24:30,920 Speaker 2: and four things you hear, three things you feel, two 352 00:24:31,000 --> 00:24:40,880 Speaker 2: things you can smell, and one thing you can taste. 353 00:24:41,240 --> 00:24:45,040 Speaker 2: Now I want you to place your hand over your 354 00:24:45,119 --> 00:24:52,520 Speaker 2: heart and feel it beating. Let this be a reminder 355 00:24:52,600 --> 00:24:59,040 Speaker 2: to you that in your everyday chronic stress position, it's 356 00:24:59,119 --> 00:25:06,800 Speaker 2: God who's sys staining you. Now pray this gently. Lord, 357 00:25:08,000 --> 00:25:12,160 Speaker 2: Your peace guards my heart and mind in Christ Jesus, 358 00:25:13,800 --> 00:25:18,359 Speaker 2: and with it, speak a scripture out loud, something like 359 00:25:18,520 --> 00:25:22,400 Speaker 2: Isaiah twenty six to three. You keep me in perfect 360 00:25:22,560 --> 00:25:29,119 Speaker 2: peace as my mind stays on you. And now exhale 361 00:25:29,560 --> 00:25:33,879 Speaker 2: all the tension in your body, and as you do so, 362 00:25:34,280 --> 00:25:37,440 Speaker 2: imagine handing your burdens. 363 00:25:37,119 --> 00:25:38,399 Speaker 1: Back to God. 364 00:25:40,080 --> 00:25:45,240 Speaker 2: This is a scripture science cooperation in action. I want 365 00:25:45,280 --> 00:25:48,399 Speaker 2: to offer you some closing encouragement and prayer for you 366 00:25:48,800 --> 00:25:52,879 Speaker 2: as you finish out this Stress Awareness Month. I'm hoping 367 00:25:52,920 --> 00:25:56,200 Speaker 2: that through this episode you're becoming more aware of those 368 00:25:56,440 --> 00:26:01,560 Speaker 2: areas or things that are contributing to your humilated stress level, 369 00:26:01,920 --> 00:26:06,280 Speaker 2: that you can recognize them and hopefully have the tools 370 00:26:06,680 --> 00:26:09,560 Speaker 2: to cope with them. So as we wrap up today's 371 00:26:09,600 --> 00:26:12,920 Speaker 2: conversation about stress, I want you to hear this clearly. 372 00:26:13,280 --> 00:26:17,600 Speaker 2: Stress may be a reality of life, but peace is 373 00:26:17,640 --> 00:26:21,920 Speaker 2: the promise of God. You are not weak for feeling overwhelmed. 374 00:26:22,080 --> 00:26:26,479 Speaker 2: You are not failing. You are human, and God meets 375 00:26:26,520 --> 00:26:33,119 Speaker 2: you in your humanity. He offers rest, strength, renewal, presence, 376 00:26:33,680 --> 00:26:38,840 Speaker 2: and peace that surpasses are humanly understanding. God cares about 377 00:26:38,840 --> 00:26:42,120 Speaker 2: your nervous system, he cares about your body, he cares 378 00:26:42,160 --> 00:26:45,760 Speaker 2: about your mind, and he cares deeply about your heart. 379 00:26:45,920 --> 00:26:49,280 Speaker 2: As you walk through Stress Awareness Month, I want to 380 00:26:49,359 --> 00:26:53,000 Speaker 2: challenge you, don't just become aware of stress, become aware 381 00:26:53,080 --> 00:26:55,040 Speaker 2: of God right in the middle of it. 382 00:26:55,320 --> 00:26:58,320 Speaker 1: And as you do so, I'd love to pray for you. Father. 383 00:26:58,400 --> 00:27:01,760 Speaker 2: I lift up every listener today who's carrying heavy burdens, 384 00:27:02,080 --> 00:27:07,080 Speaker 2: silent stress, invisible pressure, because Lord, you see every detail, 385 00:27:07,400 --> 00:27:11,119 Speaker 2: you know every weight, and you promise perfect peace to 386 00:27:11,240 --> 00:27:14,440 Speaker 2: those who keep their minds fixed on you. Please strengthen 387 00:27:14,480 --> 00:27:19,440 Speaker 2: their tired bodies, calm their anxious thoughts, rewire their overwhelmed 388 00:27:19,480 --> 00:27:23,159 Speaker 2: minds and restore their weary hearts. Or cover them with 389 00:27:23,240 --> 00:27:28,160 Speaker 2: your presence and lead them into your rest. In Jesus name, 390 00:27:28,600 --> 00:27:31,200 Speaker 2: I pray Amen. Friends, thank you for joining me for 391 00:27:31,280 --> 00:27:35,080 Speaker 2: this special Stress Awareness Month episode of your Hope Filled Perspective. 392 00:27:35,200 --> 00:27:38,480 Speaker 2: If today's conversation encourage you, would you please consider sharing 393 00:27:38,720 --> 00:27:41,680 Speaker 2: with a friend who might also benefit from a biblically 394 00:27:41,840 --> 00:27:46,920 Speaker 2: based hope filled perspective for overcoming stress with science and scripture. 395 00:27:47,200 --> 00:27:50,600 Speaker 2: And don't forget to subscribe to the podcast so you 396 00:27:50,720 --> 00:27:53,639 Speaker 2: never miss an episode. I'll look forward to being with 397 00:27:53,680 --> 00:27:57,600 Speaker 2: you again next week for another hope filled conversation. In 398 00:27:57,640 --> 00:28:01,000 Speaker 2: the meantime, you know it's my prayer for you that 399 00:28:01,080 --> 00:28:03,040 Speaker 2: you have a hope filled week. 400 00:28:04,840 --> 00:28:07,560 Speaker 3: Are you or your group looking for a speaker for 401 00:28:07,680 --> 00:28:11,600 Speaker 3: your next event or gathering? Nothing delights doctor Michelle Benkson 402 00:28:11,640 --> 00:28:14,520 Speaker 3: more than connecting with her audience and sharing from her 403 00:28:14,600 --> 00:28:19,399 Speaker 3: professional expertise in personal experience to champion others from their journey. 404 00:28:19,640 --> 00:28:22,680 Speaker 3: She has spoken on a wide variety of topics, including 405 00:28:23,160 --> 00:28:26,720 Speaker 3: hope prevails living the abundant life Christ came to give 406 00:28:27,400 --> 00:28:31,800 Speaker 3: victor not victim. Rid yourself with a doubt, poisonous shame, 407 00:28:32,160 --> 00:28:35,520 Speaker 3: and self defeat from your life, walking in the truth 408 00:28:35,560 --> 00:28:40,680 Speaker 3: of our identity, hope for the silent epidemic, understanding depression 409 00:28:40,800 --> 00:28:45,280 Speaker 3: in children and teens, and breaking anxiety strip how to 410 00:28:45,320 --> 00:28:49,040 Speaker 3: reclaim the piece God promises. Doctor Benson is willing to 411 00:28:49,120 --> 00:28:53,600 Speaker 3: tailor her message specific to your group or event. Past 412 00:28:53,680 --> 00:28:58,640 Speaker 3: audiences have included one hundred Hotney Street Life Today, American 413 00:28:58,640 --> 00:29:05,520 Speaker 3: Association of Christian Counselors, Gateway Church, Embassy City Church, Roaring Lambs, 414 00:29:05,600 --> 00:29:09,600 Speaker 3: and Fellowship of Professional Women, to name a few. Doctor 415 00:29:09,640 --> 00:29:13,200 Speaker 3: Benkson is now accepting invitations for speaking engagements over the 416 00:29:13,240 --> 00:29:17,400 Speaker 3: next two years and beyond. For more information or to 417 00:29:17,480 --> 00:29:20,560 Speaker 3: contact with doctor Benson to speak at your next event, 418 00:29:21,040 --> 00:29:24,840 Speaker 3: reach out to our staff at info at Hope Prevails 419 00:29:25,120 --> 00:29:30,360 Speaker 3: dot Org, or Hope Prevails at texant dot com. That's 420 00:29:30,440 --> 00:29:41,280 Speaker 3: Hope Prevails at t e x na nt dot com. 421 00:29:41,400 --> 00:29:45,040 Speaker 4: Thank you for joining doctor bankson to your hope build perspective. 422 00:29:45,560 --> 00:29:49,640 Speaker 4: We hope you are encouraged by her authenticity, vulnerability, and 423 00:29:49,720 --> 00:29:53,560 Speaker 4: biblical truths. If you enjoy today's conversation when you take 424 00:29:53,560 --> 00:29:56,920 Speaker 4: a moment Right now, open up your podcast app and 425 00:29:57,000 --> 00:29:59,840 Speaker 4: look for the subscribe button bright next to our podcast pro. 426 00:30:00,960 --> 00:30:03,680 Speaker 4: We think this podcast is best enjoyed with friends, so 427 00:30:03,760 --> 00:30:06,600 Speaker 4: tell a friend and click share in your podcast app 428 00:30:06,720 --> 00:30:09,720 Speaker 4: and send a friend our link to share Hope with them. 429 00:30:10,000 --> 00:30:12,760 Speaker 4: If you have a comment, question, or suggest a topic 430 00:30:12,800 --> 00:30:15,520 Speaker 4: for a future show, reach out to our staff at 431 00:30:15,520 --> 00:30:20,040 Speaker 4: info at Hope Prevails dot org. For additional resources. Information 432 00:30:20,080 --> 00:30:24,160 Speaker 4: about doctor Bankson's books where free downloads, or to contact 433 00:30:24,200 --> 00:30:27,480 Speaker 4: her to speak at your next event, Please visit doctor 434 00:30:27,520 --> 00:30:31,160 Speaker 4: Mishelbe dot com. Until next time, May you have a 435 00:30:31,240 --> 00:30:32,720 Speaker 4: hope filled week. 436 00:30:35,760 --> 00:30:38,200 Speaker 2: I'd like to take just a second to thank the 437 00:30:38,240 --> 00:30:41,160 Speaker 2: team at Life Audio for their partnership with us on 438 00:30:41,200 --> 00:30:44,160 Speaker 2: this podcast. If you go to lifeaudio dot com, you'll 439 00:30:44,200 --> 00:30:47,880 Speaker 2: find dozens of other faith centered podcasts in their network. 440 00:30:48,000 --> 00:30:51,760 Speaker 2: They've got shows about prayer, Bible study, parenting, and more.