1. Breathe

God breathed into man, and breath is what we need to survive. Slowing down our breathing and taking deep breaths can help calm both the body and mind. Consider using one of these breathing methods:

Effective Breathing Techniques

• 4-7-8 Breathing: Inhale through the nose for 4 seconds, hold the breath for 7 seconds, and exhale slowly through the mouth for 8 seconds. Repeat this cycle 4 times to calm the nervous system.
• Box Breathing (4-4-4-4): Inhale for 4 seconds, hold for 4 seconds, exhale for 4 seconds, and pause for 4 seconds before the next breath. This helps re-center focus.

2. Take Time To Rest And Sleep

Jesus slept in the midst of a storm while the boat was being tossed about like a kite caught in a windstorm. There, in the storm, we find Jesus asleep. Why was He sleeping?

First of all, because He needed rest. Secondly, His disciples were trained fishermen whose job was to sail the ship. It was not Jesus’ job to sail the ship, and we need to remember to let those who are trained to do the work do it, rather than assuming we must do “everything.”

Finally, Jesus could rest safely because He knew His Heavenly Father was watching over Him. The same is true for us.

3. Go For A Walk

In Genesis 5 we read that Enoch walked with God. In the Gospels, we read of Jesus walking from Galilee to Jerusalem, a distance of more than 80 miles.

Walking is great exercise, but it also allows one to enjoy the sights, sounds, and smells of the outdoors. Take time for a walk, and if possible, enjoy that walk with your spouse. This time together can be a great way to strengthen one’s marriage as you enjoy each other’s company.

4. Spend Time With Others

In Genesis 2 we read, It is not good for man to be alone. God has placed others in our lives to support us when times are challenging, but also to rejoice with us when good things happen in our lives (Romans 12).

Being surrounded by others also gives us the opportunity to care for people instead of thinking only about our own concerns. As we help others, we often find encouragement and strength ourselves.

5. Be Grateful

One of the best cures for discouragement is to give thanks for the blessings — both big and small — that we have in life.

Philippians 4 says: Do not be anxious about anything, 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 your minds in Christ Jesus.

Learning to give thanks for the blessings we receive helps us keep a proper perspective on life. For example, being hospitalized is not a joy, but having medical professionals to help us and medicines to improve our condition are reasons to give thanks to God.

— Rev. David Gunderson, tLMFT

If you or someone you know would benefit from Christ-centered mental health counseling, refer to or contact us today.

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Lutheran Family Service walks with those experiencing difficult times through mental health counseling, marriage counseling, crisis pregnancy counseling, and adoption services.