Reducing stress in this day and age can be a major challenge! Keep in mind that stress is the number one cause of starting the whole cascade of negative chain reactions that lead to deterioration of health.

Let’s review this chain reaction of events: first, emotional/ mental stress from negative or traumatic life events, causing-- over-stimulation of Adrenal glands, causing- increased unhealthy levels of Cortisol, causing- destruction of the SigA (Secretory Immunoglobulin A) antibody layer of the small intestine lining, causing- a compromised immune response to invading pathogens (bacteria, viruses, and parasites) and severely decreased ability to handle food sensitivities (gluten, dairy), causing- increased inflammation in the body and resultant: chronic fatigue, fibromyalgia, weight gain, digestive problems, hormone imbalances, allergies, depression and anxiety (from neurotransmitter depletion).

All-out and on-going effort needs to be put forth in reducing as much stress in your life as possible for regenerating the Adrenals and thus, your health. This, and a healthy nutrition lifestyle plan is what will sustain you for a long life of good health.

Rest, Relaxation, and Sleep

It is essential to get good sleep starting at no later than 10 pm for optimal circadian rhythm of the Adrenals. Your bedroom should be in total darkness and you should not be able to see your hand in front of your face. Any light will stimulate your pineal gland, which will interfere with healthy levels of Melatonin production which is needed for proper sleep. It’s good to get some sun exposure every day since this also stimulates the pineal gland for balancing hormone production. The only light in your room at night that is allowable is red light (eg. electronic clock)

Take time to rest during the week and on weekends. The more stress you are under, the more rest you need. If you’re not able to take a nap during the day, try the “De-stressor Technique”: lay on your back in a quiet room with your arms down by your sides and palms up. Rest your legs with knees bent 90 degrees over a chair or couch. Close your eyes and lay in this position for 15 minutes. This will calm the Sympathetic Nervous System (the part of the nervous system that is always over-stimulated during stress). This technique is equivalent to getting one hour of deep sleep.


Everyone should include 3-5 days of beneficial exercise every week. One of the best forms of exercise is a fast paced 30 minute walk, half of which should be uphill. Resistance exercise (free weights and weight machines) is great for stimulating the pituitary gland (Human Growth Hormone). Resistance training also stimulates bone cell production helping to prevent Osteoporosis. Another favorite exercise is using a Rebounder (mini trampoline). This is excellent for not only stimulating bone cell growth but also your lymphatic system. Rebounding is also much less traumatizing to your joints. Exercise in general, is essential for anti-aging, cardiovascular fitness and overall health and wellness.

Emotional Wellness

Periodically we humans need counseling for advice for dealing with difficult situations in our life or with troubled relationships. “Talking things out” can be quite emotionally freeing. Keeping things “bottled up inside” is never healthy and will create continual destruction to our health (body and brain). There’s no shame in seeking help from a professional counselor. People who are too embarrassed or allow pride to get in their way of getting help are those who end up the unhealthiest emotionally.

To be emotionally healthy, do things that you love to do! Be creative! Indulge in your passions! It is very therapeutic. Get out of your normal environment. Taking a walk along the seashore is rejuvenating and detoxifying for both the body and mind.

Spiritual Wellness

Within the past few years, there have been several positive reports on the power of prayer in healing. Studies have shown that positive results in the treatment of illness and conditions such as infertility are much higher in patients who are prayed for. See the article by Jeanie Davis published on WebMD: HERE.

Spiritual wellness is essential in our modern world where stress is the root cause of most illness of today. It is impossible to have optimum physical, mental, or emotional health without having spiritual health.

The Bible is God’s inspired word and is both an instruction manual for our health as well as an encouragement for us in our stress. The Bible is quite clear in its instruction for us to take good care of our bodies, and in fact, warns us of the consequences when we don’t. See what the Bible says about the consequences of ignoring sound teachings of healthy living and being undisciplined in the ways of a healthy lifestyle: “At the end of your life, you will lament when your physical body has been consumed and you will say “How I hated discipline, and how my heart despised correction. I didn’t obey my teachers or listen closely to my mentors…” “ Proverbs 5:11-13

The Bible is also a great source of comfort and is filled with encouraging scripture for those in stress. Read the following verses as many times as is needed to calm your spirit and encourage your heart.

For Stress

Jesus said, “Come to me, all who are weary and burdened, and I will give you rest…For my yoke is easy and my burden is light.” Mathew 11:28-30

Do not fear for I am with you; do not be dismayed, for I am your God. I will strengthen you and help you; I will uphold you with my righteous right hand. Isaiah 41:10

“I will refresh the weary and satisfy the faint”, says the Lord. Jeremiah 31:25

Let us not become weary in doing good, for at the proper time we will reap a harvest if we do not give up. Galations 6:9

For Anxiety

Cast your cares on the Lord and He will sustain you; He will never let the righteous fall. Psalm 55:22

Commit to the Lord whatever you do, and your plans will succeed. Proverbs 16:3

Jesus said, “Look at the birds in the air; they do not sow or reap or stow away in barns, and yet your heavenly Father feeds them. Are you not much more valuable than they? Mathew 6:26

Blessed is the man who trusts in the Lord, who’s confidence is in Him. He will be like a tree planted by the water that sends out its roots by the stream. It does not fear when the heat comes; its leaves are always green, it has no worries in a year of drought and never fails to bear fruit.” Jeremiah 17:7-8

Cast all your anxiety on Him because He cares for you. 1Peter 5:7

Be strong and courageous. Do not be terrified; do not be discouraged, for the Lord your God will be with you wherever you go. Joshua 1:9

For Depression

Let the morning bring me the word of your unfailing love, for I have put my trust in you. Show me the way I should go, for to you I lift up my soul. Psalm 143:8

The Lord is a refuge for the oppressed, a stronghold in times of trouble. Psalm 9:9

You are my lamp, O Lord; the Lord turns my darkness into light. 2 Samuel 22:29

A righteous man may have many troubles, but the Lord delivers him from them all. Psalm 34:19

Even youths grow tired and weary, and young men stumble and fall; but those who hope in the Lord will renew their strength. They will soar on wings like eagles; they will run and not grow weary, they will walk and not be faint. Isaiah 40:30-31

We are hard pressed on every side, but not crushed; perplexed, but not in despair; persecuted, but not abandoned; struck down, but not destroyed…Therefore we do not lose heart. Though outwardly we are wasting away, yet inwardly we are being renewed day by day. 2 Corinthians 4: 8-9, 16