I recently taught a class on stress, how to identify it, understand it, and mitigate it, even with an overwhelming schedule! Written with faith, coupled with my desire to research, I hope this tool will make you think, smile, breathe, and have peace amidst a stressful workload!

1. Living Water
Staying Healthy Under Stressful Circumstances
Nakeia Daniels

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Living Water
But whosoever drinketh of the water that I shall give him shall never thirst; but the water that I shall
give him shall be in him a well of water springing up into everlasting life.
John 4:14

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 Before we get to the fix, let’s chat for a moment about the underlying roots that affect our
overall health, wellness, and wholeness.

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Living Water
 Let’s talk about Stress

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What are some things that can cause stress?
 Trauma – a deeply distressing or disturbing event
 What can cause trauma?
 Accident
 Attack (physical, verbal, sexual)
 Birth
 Death
 Natural Disasters
 War/War-related events
 Torture

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 Is all Trauma based on large events?
 Trauma (and other significant events), can be broken into two sub categories: macro-aggressions, and micro-
aggressions
 Macro-aggressions are the big things we discusses in the last slide
 Micro-aggressions are all the tiny, seemingly insignificant things that create a traumatic event or a traumatic (toxic)
environment
 Why are micro-aggressions important?
 While some of us have dealt with one, or maybe a few of the larger traumatic events personally, most of us deal
with traumatic micro-aggressions that build and can lead to stress. Micro-aggressions trick you into thinking they
don’t matter because they’re not debilitating. Overtime, however, they can negatively affect your entire life.
 The worst part is as pastors/church leaders we don’t know/recognize our own trauma due to the minimal time we
care for ourselves, which leave the matters to fester and manifest in other areas.

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 Well, you say, I’m not the one experiencing trauma. It’s my flock! Sister Gibblet and Brother Bean
have been dealing with much more craziness than I have.
I knew you would say that.
Secondary Trauma is the trauma levied on one who supports or assists someone else with their
trauma.
Whether the trauma is direct or indirect, it can have a major impact on you and lead to high levels of deathly stress.

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 Now that we’ve briefly covered trauma, and how it leads to stress, let’s get to the FIX!

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Keep this in mind…

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With that in mind…..
 What does the bible say about health?
 He that believeth on me, as the scripture hath said, out of his belly shall flow rivers of living water.
John 7:38
 Why water?
 Water, is a supreme source of life. Areas in the world void of water are dry, deserted, unfruitful, and usually unfit
for human habitation.
 It’s components make up more than 70% of every human body. Think about it. Your body is 100% human stuff.
70% of that human stuff is made of water! That only leaves 30% of everything else!

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 Why Water?
 Cleanses
 Purifies (the refiners fire for your body)
 Balances hormonal system
 Balances digestive system
 Regulates body temperature
 Moves nutrients through cells (cellular health)
 Water is the gift that keeps on giving
 If you’re beginning your health journey and don’t know where to start? Start with increasing your water intake. Ideally,
you should consume half your weight in water daily (be sure not to drink more than that).

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 Let’s move into breathing. Yes. I said breathing. But not just any breathing, mindful breathing.
 EXERCISE: Everyone stand, relax your arms, neck, and shoulders. Inhale deeply, hold for 3 seconds,
seconds, then exhale. Repeat, holding for five seconds. Now hold for 8 seconds. You’re done!
 What you just did, was a quick neurological reset just by breathing mindfully!
 TIP: before every meal, take a few moments and breathe mindfully. Not only will it reset your brain and
help you eat mindfully, your body will already be relaxed when you eat and will digest your food faster!

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What? know ye not that your body is the temple of the Holy Ghost which is in you, which ye have of
God, and ye are not your own? For ye are bought with a price: therefore glorify God in your body, and
in your spirit, which are God's.
1 Corinthians 6:19

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 The last topic I want to discuss when you want to stay healthy in a stressful situation has nothing to
do with food, and everything to do with the power of your mind.

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 EXERCISE: Sit up tall in your chair, mindful of your breathing. Imagine yourself talking to someone
who brings you great joy. Now, imagine yourself hearing that person say something that deeply
upsets you. You may notice your heart rate change; your body’s automatic reaction is to stop
breathing when in fight-mode to preserve strength. Correct that, keep breathing, and stay
 Now imagine how you want to respond. Not, how you usually respond. Visualize yourself in this
moment staying in the spirit of peace from head to toe, thinking and speaking in the peace of
(channeling your innermost being). Feel your heart rate slowing down, and your breathing
becoming more, and more full.
 Open your eyes.

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Now faith is the substance of things hoped for, The evidence of things not seen.
Hebrews 11:1

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 God gives us vision. He also has given us a mind to envision. We are the only beings on earth with
this capability! Several times a week take a moment and anticipate stressful environments. Envision
yourself in those moments, and give your body the gift of practicing Godly peace before stress
comes.
 Additionally, reflect on moments when you weren’t gracious. Replay those moments and look for
ways you could have been more gracious, kind, loving, and understanding. These tools will help you
to be prepared when stress comes, because it’s coming!

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 FAST & FRIENDLY FOOD TIPS:
 Take a week (or more) off from all unnatural sugar (All. Means. All. Cane sugar, Coconut sugar, Turbinado,
Raw, Splenda, Stevia, Agave, Honey, Dextrose, Maltose, Sucralose…all the Ose’s!)
 Work your way up to a gallon of water per day (your kidney will thank you)
 Cut dairy for a week (especially for singers and preachers!)
 Take a week off from all unnatural carbs (fruit and vegetables are cool)
 Eat clean (sugar, carcinogen-free) meat (almost every store brand of bacon has sugar in it…trust me)

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