Anxiety and Depression Can Both Be Helped by This One Practice
Nov 21, 2023
Before we get started today, I want to remind you that you can get a FREE Next-Step-to-Healing Discovery call with me for 15 minutes. It's absolutely free to get help with whatever you're dealing with today. I hope that you'll jump on my calendar by going over to Mental Health for Christian Women, hitting the orange button, and pick a time that works for you.
Secondly, this week we are having an early Black Friday sale for people to test out the new anxiety management course. If you would like to get the anxiety management course with all of its tips and information that can help you overcome anxiety, calm your mind and body, and have a closer walk with God, I want you to know that this is the best deal that you're going to get on it this week. It's $97! That's a $200 savings. So go to Mental Health for Christian Women. If you're interested in being one of our beta testers, there were ten spots open and there are some left, so you can grab one of those spots. Hopefully, if you go now to Mental Health for Christian Women and hit the red button, it'll take you to the page you need to and then you'll have the course at your disposal. That'll be great for the holidays because everybody has a little bit of stress at the holidays and may be a little bit anxious. Isn't that true? Can't we all use a little bit of help?
Gratitude
Well, as you might expect during Thanksgiving week, we're going to talk about thankfulness, specifically gratitude. It is something we say all the time, thank you, thank you, thank you for this. We teach our kids to say thank you. It's polite manners and that's a good thing. It's very nice to say thank you. I love it when someone gives a simple thank you. I don't need to have a lot of praise. I don't need to have lots of gifts or anything like that, but somebody with a sincere "hey, thank you for that," is just so refreshing and so nice. It's very beneficial. It makes the receiver feel good, and it helps the person who has said thank you to really put that out there that they are receiving something with a grateful heart.
The verse that I want to talk specifically about in relation to gratitude today is Psalm 91. It says, I will give thanks to you, Lord, with all my heart I will tell of all your wonderful deeds.
So, any and every good and perfect gift comes from God above, so I will tell of all your wonderful deeds. Anything for which we find is a good gift that we can have gratitude for is a wonderful deed from God. When we focus on those gifts, those things that are from God, those amazing things that come from Him, those wonderful ways people have treated us, those wonderful blessings to our soul, those things that we need in our lives that we can appreciate, it really turns us back to appreciation for what God has done. It helps us to give Him thanks and it helps us to praise Him and tell others of His wonderful deeds. When we have gratitude, when we say thank you, when we say I appreciate this, or I appreciate you, or I appreciate that that took place or that that happened, it gives us a chance to slow down and really focus on how blessed we are. When we focus on how blessed we are, we can help ourselves. We can help ourselves scientifically.
Focus on Gratitude to Reduce Depression
So, there is scientific proof from different studies of the benefits of being grateful and having gratitude. For one, it can help reduce depression. Now, whether that is because people who are depressed aren't usually thinking along the lines of being grateful, and therefore people who aren't depressed might think more along the lines of being grateful. So, it looks like there's not as much depression or whether being depressed and thinking on things that you're grateful for can help with depression. I think it works both ways, but it's going to definitely help when we change our thoughts to what is good, pure, lovely, and true, it helps us. God tells us about putting our focus on those things, the things that are good, pure, lovely and true. So, it would stand to reason that there's a reason He said that, and that is because it's good for us to do. No wonder it would reduce depression. If we can put our thoughts on things that are good, that are encouraging, and that we appreciate, it can edify the thoughts to a different level instead of letting those things just drag us down.
Focus on Gratitude to Reduce Anxiety
It can also help with anxiety. Anxiety typically is not something that is a present moment thing. I mean, it can be for certain, there can be anxiety in the present moment, but oftentimes it's anxiety in the present moment about a future event that we might be imagining or about something that happened in the past that we're fearful might happen again. When we can focus in the present on having gratitude, we can realize that right where we are, there are good things to be thankful for. That can help to lessen the anxiety. It can help us feel safer. It can help us have a new framework, a new mindset, worldview, or the outlook where we can relax our nervous system and go, hey, things are good right now. I can relax and just be thankful for this moment, for these good things, for these great people around me, for this great experience, for my dog, for my house, for my car, for the fact that I didn't lock myself out of my car. I could be anything. Being grateful can lessen anxiety in the present moment.
Focus on Gratitude to Support Blood Pressure
It can also help you with blood pressure. Blood pressure is something that can be tricky sometimes. I know personally that I am doing my best to get my blood pressure under control. I have had blood pressure struggles on and off for most of my adult life and it's something that I'm working towards with my healthcare provider to make sure that I'm doing what I can to manage it well so that the numbers stay healthy and lower. But there was actually a listener who had asked if I could do an episode on what to do when you have health anxiety and specifically in regard to having white coat syndrome with going to get your blood pressure checked, so that is definitely happening. In fact, I'm going to do that as a bonus episode tomorrow so you can listen for that. One of the things that can possibly help with blood pressure and heart health is being grateful. It allows your nervous system to relax, and it can help your heart to not have to pump so hard.
Focus on Gratitude to Relieve Stress
Being grateful can helps to feel a lot more grounded. Being grateful, slowing down breathing, regulating your heartbeat and your breath and that can also relieve stress. When we're grateful, it shifts us from the fight or flight nervous system and the stressors of the world to the things that we do have, the things that we can appreciate and again keeps us in that present moment and that can really help.
It can also help us to be grateful for the people that we're with. And socialization is good for our well-being, it's good for our interactions, it's good for our emotions and it can improve sleep for us because we can count our blessings before bed and have better dreams. We can feel more relaxed because we feel content and provided for. Having gratitude is a good thing.
Practicing Gratitude
If you would like to practice gratitude, there are a few things that you can do. You can sing praises to God, sing out your praises, sing praises of thankfulness. Great is thy faithfulness. You go back to old hymns, you can go to more current worship songs, you can journal, you can write them down in a book before you go to sleep at night. You can record them on your phone throughout the day. As you think of things, you can make an intentional habit of getting together with somebody and sharing the things of the week that you're grateful for, and they can share those things with you as well. Maybe in a small group Bible study or a connection that you have with a friend or loved one. It's really good to remember the blessings. Life has enough hard stuff, but to remember that there are good things too can be helpful to your mental health, your emotional health, your spiritual health, and your physical health in so many ways.
Well, that's it for today and again tomorrow, we'll have a bonus episode just to answer that listener's question about how to deal with blood pressure. And then we'll have another Thanksgiving episode for Thursday.
Go take on the day!
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