I hate the gym! I know that’s probably not the best way for a health coach to start an article. It isn’t that gyms are bad per se; I just don’t like them.
My personal trainer puts me on a treadmill and uses it like a form of torture. Just when I’m getting into a rhythm, she hits a couple of buttons, and it goes faster and steeper.
One time, she must have been feeling a little more sadistic than usual. I felt like I was trying to sprint up Pikes Peak! Eventually, when I complained of crushing chest pain, she eased it back. Then I quietly collapsed by the side of the machine for 30 minutes, exhausted and fighting for breath.
A night or two later, I had a nightmare. It was of a treadmill, or, as it was called in the dream, a dreadmill. It kept getting faster and faster, regardless of how much I begged and pleaded for mercy. Faster, faster, faster! I couldn’t grasp the handles and began slipping backward as the machine raced me toward oblivion.
I woke up screaming, sweaty, and cramping, clutching the bedclothes like a drowning man clinging to a lifeguard. I have not forgotten that dream. And I haven’t been excited about gyms ever since.
You understand, I’m sure. Because you’re on just such a machine—and my guess is that you’re on it without life support. This machine is called “modern life.” Many people find their lives are becoming a treadmill of terror. They’re running and can’t keep up. They want it all and want it now!
This need for speed touches every aspect of life in twenty-first-century Western culture. Fast food 24-7; instant cash from the ATM; downloadable music; internet shopping; real-time news and weather; iPads and iPhones so people can have the world at their fingertips. The dreadmill we call life is getting harder, for getting ahead is an unending, high-speed, uphill exercise.
Bobby McFerrin’s one-hit wonder “Don’t Worry, Be Happy” suggests helpful ways to deal with difficulties. The song is an iconic, if irritating, tune that contains many pertinent lyrics. Lines such as “When you worry, your face will frown and that will bring everybody down,” and “In every life we have some trouble; when you worry, you make it double.”
No matter what happens in life, we can all expect trouble some of the time. Even when we rid ourselves of everything that gets in our way, there will still be external factors that intrude to make it difficult.
To get through troubled times and the inevitable stress that life throws at us, we need techniques that help us remain calm and mentally strong so that we can avoid the negative effects that chronic stress causes.
Some of these techniques are well known to you, others perhaps not. But essentially, from the simplest to the most difficult, they all stem from a conscious decision to take control of life’s stresses.
Are you ready to take charge? Here are some suggestions.
deep breathing
Breathing deeply is the simplest stress-management tool. It sounds a little silly since you obviously breathe all the time, but we usually take shallow breaths, which means we don’t use our lungs to their full capacity.
When we deliberately take slow, deep breaths, we increase the amount of air going in, and this allows more oxygen to enter the bloodstream. This fuels our cells better and helps them do their jobs more efficiently. The special stress benefit is that this deep breathing sets in motion a physiological mechanism that slows our heart rate.
meditation
Meditation takes the techniques of breathing one step further. Meditation involves deliberately switching your brain’s focus to something simple, in the present, and shutting off the cares of the world. This focus soothes the mind, which is excellent for reducing stress and revitalizing your mind. Prayer is the best form of meditation, and even though you may not pray for an entire day, taking a Sabbath rest and turning aside from life’s ordinary duties helps relieve stress on your mind.
devotional time
Feelings of shame, guilt, or failure are major causes of stress. It’s easy to think that God rejects you because of something you’ve done. These causes of stress can be relieved with the help of a good devotional life, such as Bible reading, especially from the Psalms and the words of Jesus. Also, visit a religious bookstore and pick up a devotional book or two, and set aside some time each day to read them. When you pray, imagine yourself sitting across from Jesus in your front room and chatting with Him the way you would talk to a close friend—because that’s what He really is!
goal setting
Create achievable goals. This could be anything from improving your health to closing a deal or hitting that perfect drive from the first tee. It’s a fact that golfers—good ones, anyway—use this strategy all the time.
muscle relaxation
Progressive muscle relaxation is similar to meditation except that you contract, hold, and then relax your body’s various muscle groups in turn. You can do this at the same time that you’re doing your breathing exercise. Tighten and then relax the muscles in your feet first, then work your way up your calves and thighs, tummy, chest, arms, and neck. This will help pump the blood from your body into your lungs. The deep breathing oxygenates this extra blood, giving your brain a burst of oxygen, and that helps your nerves to work better. You can even do this while sitting in a stressful meeting. Or if you’re tense while trying to get to an appointment on time, try tightening and relaxing your muscles as you sit at a stoplight.
exercise
Physical exercise is an excellent form of relaxation, with benefits for your body as well as for your mind. You can adapt it to your schedule, and it’s usually free. You don’t need a lot of expensive equipment. The downside is that it isn’t always possible (you can’t go jogging while you’re driving in your car or sitting in an airplane), but as a daily discipline, it will enhance your physical and emotional well-being.
The first benefit of exercise is physical. It gets your heart pumping, your blood flowing, and your lungs working to their full capacities. Exercise will help to physically release any tension that you feel, and beating a punching bag or running hard for a while can give you a physical release. But more important, it encourages the release of endorphins in your brain, which helps you feel great and reduces your stress.
music
The right kind of music will soothe your mind. Loud, harsh music will actually increase your stress level, but classical music like Vivaldi’s The Four Seasons and gentle songs will help you relax. You can also try recordings of ocean waves, the wind blowing in the trees, or bird calls in a rain forest.
Our modern way of life can be very stressful. So the next time you feel tense or anxious, try these suggestions.
“Be anxious for nothing, but in everything by prayer and supplication, with thanksgiving, let your requests be made known to God; and the peace of God, which surpasses all understanding, will guard your hearts and minds through Christ Jesus” (Philippians 4:6, 7, NKJV).
