Honoring our Youth During May Mental Health Awareness Month

10 Ways to Manage Everyday Stress

Life can be stressful at times. And it’s not just the big things that can cause stress. Life’s everyday hassles, demands, and pressures can cause stress too.

When you’re stressed, your body responds by making hormones that provide extra energy, focus, and strength. This is called the fight-or-flight response.

You can’t avoid stress. But you can make it a goal to keep everyday stress at low levels. When you stress less over everyday stuff, you’re better able to handle bigger challenges you might face.

If you want to get better at managing everyday stress, here are ten things that can help you:

1. Balance work and play. Make time to work on your tasks and goals (like schoolwork, chores, or practice). But be sure to make time for things you enjoy, too (like playing music, working out, playing with a pet, or spending time with friends). Even if it’s only a few minutes, daily time to relax and recharge lowers your stress.

2. Plan your day. Use a calendar or planning app to keep track of your daily schedule. Fill in your class times, tests, and when assignments are due. Add your activities. Block in times to study for tests and work on assignments. Block in times to do things you enjoy. Having a plan and a daily routine lowers stress.

3. Stick to your plan. Of course, planning is no good if you don't do what you plan. Make it a routine to look at your planner every day. Check off what you’ve done. Get ready for what’s coming up. Make a routine time to study. Keep on top of assignments. This lowers daily schoolwork stress.

4. Ask for help when you need it. Schoolwork, grades, and tests are a big source of stress for many people. Keeping on top of it all isn’t always easy. If you need help preparing for tests, planning projects, or getting things done, ask a teacher, parent, tutor, or mentor to coach you. If you tend to procrastinate, pair up with a classmate to study or do homework at a set time.

5. Use the positive energy of stress. Don’t put things off until the last minute. That’s too stressful. And it’s hard to do your best if you’re in a rush. Instead, let stress motivate you to get moving on a task. If you have a deadline, give yourself a positive mental push. Think, "OK, I’ve got this — I'm on it." Then go ahead and get started.

6. Deal with problems as they come up. Don’t ignore everyday problems — but don’t stress out about them either. Instead, figure out how to handle them. If you’re not sure what to do, ask for help and advice from others.

7. Eat good foods. What you eat affects your mood, energy, and stress level. Choose foods that are good for you. You don’t have to avoid all treats. But if sweets are your main source of fuel, you're likely to crash or feel cranky — and stressed!

8. Get enough sleep. After a long day of school and activities, you might feel like staying up late. Maybe you’ve still got homework to finish. Or you want time to talk to friends or binge-watch that show you like. But going to bed late doesn’t leave enough time for sleep when you need to get up early for school. Without enough sleep, you’re more likely to feel stressed over the day’s ups and downs.

To avoid a stressful morning rush, stick to a set bedtime and wake time. Turn off screens well before bedtime. Wind down with quiet activities.

9. Exercise every day. Stress melts away when you’re working out, playing a sport, or dancing to your favorite music. Exercise does more than keep you fit. It’s a way to manage stress, lower anxiety and depression, and make your mood more positive.

10. Breathe deeply. When you feel stressed or overwhelmed, take some deep, slow belly breaths. Belly breathing is quick and sure way to turn off your body’s fight-or-flight (stress) response. Practice belly breathing or mindful breathing every day to help you lower everyday stress.

What Does the Bible Say About Stress and Worry?

Stress can come from anywhere at any time. It can be work, family, finances, health, relationships, school – just about anything can pop up unexpectedly and become a source of anxiety and stress in your life.

The more stressful a situation is, the more we try to distract ourselves from the current circumstance. We turn to alcohol, drugs, food, tv, social media, etc. to cope with the stress. We allow these things to take control of our lives. 

Or we try to figure out the answers and rely on our own strengths. This way just perpetuates our stress because we simply can’t do it all on our own. 

Instead, we should turn to scripture and meditate on the Bible verses about stress and worry and see how God wants us to deal with things.

Bible Characters Who Were Stressed

There are tons of examples of Bible characters who were stressed. What set these people apart, especially Jesus, is how they reacted to stressful situations. They each put their trust and faith in God in the midst of difficult situations.

Job

Job had everything – a good family, a good name and plenty of wealth. Suddenly it was all stripped away because Satan asked for permission to alter Job’s good fortune to test his faith. He lost everything – his children, his wealth, his health and even his relationships with his wife and friends.

And what did Job do? He did the exact opposite of what Satan wanted him to do – He praised the name of God.

At this, Job got up and tore his robe and shaved his head. Then he fell to the ground in worship and said: “Naked I come from my mother's womb, and naked I will depart. The Lord gave and the Lord has taken away; may the name of the Lord be praised.” (Job 1:20-21).

While Job did question God and why he was suffering, he eventually repented and humbly knelt before God in faith. 

Paul

Paul underwent many stressful situations. He experienced a shipwreck, a snakebite, persecution and jail time. He did it all for the glory of God because he knew that in his weakness God’s grace was made powerful. 

Paul admonishes his followers that while there may be stressful situations here on earth we can hold onto the hope that we have something eternal to look forward to. Jesus will come again and we will no longer suffer from stress.

Jesus

One of the beautiful things about Jesus is that he experienced stress just like us. He was sent into the world in human form and came across a lot of challenges.

He was also beaten and hung on a cross for something he did not do.

It was how he chose to react that set him apart. For one, he would often take time of solitude in times of stress to spend with God. And two, on the cross he cried out to God and praised his name. His eyes and his focus were always on God and being in his presence. 

Bible Verses about Stress

The best way to cope with stress is to turn to the Bible and remind yourself of who God is. The Bible is a great source of wisdom and insight on how we can deal with stressful situations. With these Bible verses about stress, you can be reminded that God is there watching over you and is an ever-present help in time of need.

Bible Verses for Stress Relief:

The best part about God is that He is always right there next to you waiting to take your worries and cares upon himself. He promises to supply you with your every need.

“Do not be anxious about anything, but in every situation, by prayer and petition, with thanksgiving, present your requests to God. And the peace of God, which transcends all understanding, will guard your hearts and your minds in Christ Jesus.” – Philippians 4:6-7

“Trust in the Lord with all your heart and lean not on your own understanding; in all your ways submit to him, and he will make your paths straight.” – Proverbs 3:5-6 NIV

“Come to me, all you who are weary and burdened, and I will give you rest. Take my yoke upon you and learn from me, for I am gentle and humble in heart, and you will find rest for your souls. For my yoke is easy and my burden is light.” Matthew 11:28-30

“God is our refuge and strength, an ever-present help in trouble.” – Psalm 46:1

“Anxiety weighs down the heart, but a kind word cheers it up.” – Proverbs 12:25

In Closing

When you are in need of stress relief, always remember that He is there waiting for you to hand it over to Him to work out for you!

Resources

10 Ways to Manage Everyday Stress (for Teens) - Nemours KidsHealth

https://bloggersforthekingdom.com/bible-verses-about-stress/

Mabel Martinez-Almonte, MA, OTR/L, NCC

If you or someone you know is in a crisis, get help immediately. You can text the 988 Suicide & Crisis Lifeline at 988 24 hours a day, 7 days a week. 

DISCLAIMER: The content on this blog is generated for entertainment or/and informative purposes, but not intended to be a substitute for professional medical or behavioral health advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding a medical or mental health condition.

Celebrating May Mental Health Awareness Month

Mental Health Matters for Christians Too

Over the past few years, and post COVID, there has been a push to help raise more awareness about the reality of mental health struggles. Organizations have made moves to help support their employees, and some schools have started allowing mental health days for their students. While we still have a long way to go in breaking the stigma, I believe this generation has more understanding and empathy for mental health struggles than any generation before it.

But Where Does This Leave Us As Christians?

Mental health is not an area the Christian community has always understood or acknowledged. In fact, today there are still some people who would see mental health as a “secular” invention or something that “Christians shouldn’t struggle with.”

Christianity and Mental Health

The reality is though, that mental health matters for Christians too.

God calls us to be good stewards of our spirit, soul, and body. This list includes our mind and mental health. Just as much as we have a responsibility to care for our spiritual lives and our physical body, we are called to look after our mental health.

Why is Mental Health Awareness So Important?

One of the quickest ways the enemy can damage us is to make us feel ashamed and alone. For those of us who struggle with mental health, our natural inclination is already to feel this way. When we as believers minimize the struggle our brother or sister is facing, or deny that what they are dealing with even exists, the damage can be devastating.

So how can we raise awareness for Christians struggling with mental health? I think before we can help, there are a few concepts we need to understand:

• You can be a strong Christian and struggle with mental health.

• Church service is not a replacement for counseling or therapy.

• God is not mad or disappointed with those who struggle.

• As Christians, we can invite God into our struggles.

Cure For Discouragement

You say to yourself or out loud, “Oh, I’m so discouraged.” 

The reasons for your being in that state of mind may be entirely valid. Moreover, you may admit quite readily that discouragement comes to everybody at one time or another in varying degrees of intensity. 

But that knowledge does not do much to lessen the sharp hurt you are feeling today, does it? Your sense of frustration and hopelessness is very real. The important issue is this: can discouragement be conquered? Can that strong foe of happiness actually be moved out of the way? 

In searching for answers, the place of beginning is all important: we must learn the “why” of our troubles.

 Determine the Cause 

“Oh,” you say, “there are many causes of discouragement, as many as situations that could be named.” 

This is true. But there are at least three underlying factors that we would do well to look at because they appear again and again. 

Psalm 119:81 - 88

Here are the causes of discouragement as listed in this passage: exhaustion (v. 81); delay (v. 82); neglect by other people (v. 83); postponed answers to prayer (v. 84); malicious conduct by others (v. 85); and persecution (vv 86-87). A formidable list, you’ll admit!

Discouragement often hits when you are physically and emotionally exhausted. Elijah went through this experience, you’ll recall (1 Kings 18-19). He even prayed that he might die! God’s answer was to rest him, feed him, and reveal Himself in the “still small voice” that gave renewed courage and vision. Rest, nourishment, and a new meeting with God will take care of 90 percent of all your discouragements!

Postponed answers to prayer are also hard to take. The implied criticism in Martha’s greeting to Jesus, as recorded in John 11, was “Lord, You didn’t answer soon enough. You didn’t get here in time to keep Lazarus from dying!” But in the case of Lazarus, our Lord wasn’t thinking of healing. He had something far greater in mind: presiding at a resurrection! God’s delays are always the precursors of greater things! Once you’ve learned this lesson, the discouragement of delay will have been mastered forever.

The psalmist had to learn the difference between “they” and “Thou.” When attention is focused on what others are doing, it is possible to become quite discouraged, even bitter. But when attention is centered on God, His Word, and His will, discouragement flees and faith begins to soar.

 How Do We Respond?

The truth is, God has endless love and compassion for those who are battling depression, anxiety, and every other form of mental illness. The heart of the Father is for us to find healing, hope, and restoration. True freedom does not mean that you will never struggle again, but it does mean that God promises to be right there with you in the struggle. Our mental health is real, but so is our God!

So, if you are a Christian who struggles with mental health, God loves you, and He is not ashamed of you. You are not alone in this fight. He is there with you when you cry and when you doubt. When you go to counseling or therapy, He is there cheering you on. You don’t have to feel ashamed or alone.

If you know someone you love is struggling with mental health, pray for them, and support them! Let them know they are loved unconditionally and encourage them to seek out the help they need. Your prayers and understanding will mean more than you could ever know. We all have a part to play in sharing this message that mental health matters for Christians too!

Small Thought Here
God will give you light for the next step you are to take, though you may not see far down the road. When you determine to lay aside self pity, when you choose rather to give your attention to eternal values, God Himself will meet your every need and discouragement will disappear.

The more you think about yourself, the more miserable you will become; but the more you meditate on God’s love and mercy on your behalf, the more you will be impelled to faith, praise, and action! 

My soul fainteth for Thy salvation: but I hope in Thy Word.

(Psalm. 119:81) 

Resources
https://mercymultiplied.com/mental-health-christians/

https://www.walkwiththeking.org/wp-content/uploads/2020/02/11Book22Cure4Discouragement.pdf

Mabel Martinez-Almonte
MA, OTR/L, NCC

If you or someone you know is in a crisis, get help immediately. You can text the 988 Suicide & Crisis Lifeline at 988 24 hours a day, 7 days a week. 

DISCLAIMER: The content on this blog is generated for entertainment or/and informative purposes, but not intended to be a substitute for professional medical or behavioral health advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding a medical or mental health condition.

GRIEF, LOSS, THE BRAIN AND WELL-BEING, AND GOD

GRIEF and LOSS

Grief comes in many forms. Whether brought on by the death of a loved one, a serious illness or injury, divorce, abuse, or another cause, grief is both real and intense. The loss can make a person feel as though their entire world has collapsed.  Whatever type of loss you’ve suffered, by understanding the stages and types of grief, you can find healthier ways to cope.

Grieving is a highly individual experience; there's no right or wrong way to grieve. How you grieve depends on many factors, including your personality and coping style, your life experience, your faith, and how significant the loss was to you.

Inevitably, the grieving process takes time. Healing happens gradually; it can't be forced or hurried and there is no “normal” timetable for grieving. Some people start to feel better in weeks or months. For others, the grieving process is measured in years. Whatever your grief experience, it's important to be patient with yourself and allow the process to naturally unfold.

While grieving a loss is an inevitable part of life, there are ways to help cope with the pain, come to terms with your grief, and eventually, find a way to pick up the pieces and move on with your life.

1. Acknowledge your pain.

2. Accept that grief can trigger many different and unexpected emotions.

3. Understand that your grieving process will be unique to you.

4. Seek out face-to-face support from people who care about you.

5. Support yourself emotionally by taking care of yourself physically.

6. Recognize the difference between grief and depression.

In 1969, psychiatrist Elisabeth Kübler-Ross introduced what became known as the “five stages of grief.” These stages of grief were based on her studies of the feelings of patients facing terminal illness, but many people have generalized them to other types of negative life changes and losses, such as the death of a loved one or a break-up.

The five stages of grief

Denial: “This can't be happening to me.”

Anger: “Why is this happening? Who is to blame?”

Bargaining: “Make this not happen, and in return I will ____.”

Depression: “I'm too sad to do anything.”

Acceptance: “I'm at peace with what happened.”

If you are experiencing any of these emotions following a loss, it may help to know that your reaction is natural and that you'll heal in time. However, not everyone who grieves goes through all of these stages—and that's okay. Contrary to popular belief, you do not have to go through each stage in order to heal. In fact, some people resolve their grief without going through any of these stages. And if you do go through these stages of grief, you probably won't experience them in a neat, sequential order, so don't worry about what you “should” be feeling or which stage you're supposed to be in.

Grief can be a roller coaster. Instead of a series of stages, we might also think of the grieving process as a roller coaster, full of ups and downs, highs and lows. Like many roller coasters, while the ride tends to be rougher in the beginning, the lows may be deeper and longer.

The difficult periods should become less intense and shorter as time goes by, but it takes time to work through a loss. Even years after a loss, especially at special events such as a family wedding or the birth of a child, we may still experience a strong sense of grief.

Finding Meaning: The sixth stage of grief by David Kessler- Many people look for 'closure' after a loss. David argues that it's finding meaning beyond the stages of grief that most of us are familiar with — denial, anger, bargaining, depression, and acceptance — that can transform grief into a more peaceful and hopeful experience. 

Seeking support for grief and loss - The pain of grief can often cause you to want to withdraw from others and retreat into your shell. But having the face-to-face support of other people is vital to healing from loss. Even if you're not comfortable talking about your feelings under normal circumstances, it's important to express them when you're grieving.

THE BRAIN AND WELLBEING

How does grief impact a person’s brain and overall wellbeing? Grief affects the brain, but the brain also affects grief, the brain interprets grief as emotional trauma or PTSD. Dr. Shulman explains that the human brain handles emotional trauma and stress using the same set of processes.

Grief and loss affect the brain and body in many different ways. They can cause changes in memory, behavior, sleep, and body function, affecting the immune system as well as the heart. It can also lead to cognitive effects, such as brain fog. 

Healing the Brain After Loss - According to Dr. Shulman, even the effects of long-term chronic stress are reversible. She points to mindfulness and relaxation practices like journaling, cognitive behavior therapy, counseling, and creativity, as outlets for post-traumatic growth. These strategies allow feelings of safety, security, and calmness to return so that one can move forward.

GOD 

When tragedy occurs, people are left with feelings of great agony and grief. For Christians, there is also an element of desperate questioning – Why, God? Faith in the midst of grief and doubt can be challenging, but not impossible. Grievers need to view loss from a biblical paradigm, for it is through the process of pain and sorrow that we can truly find comfort from a loving and caring God. Ecclesiastes 3 illustrates the circles of life, describing different seasons—a time to cry, a time to laugh, a time to grieve, a time to dance.

May I suggest to you that this hole be filled with comfort from “the God of all mercies”? Blessed be the God and Father of our Lord Jesus Christ, the Father of mercies and God of all comfort. –2 Corinthians 1:3. . As “the Father of mercies,” God provided a Savior for us. We couldn’t be saved any other way. Anything that we have today is a mercy from God. He is the Father of mercy. In fact, He is said to be rich in grace and rich in mercy. 

 Our Father is also “the God of all comfort”—comfort means “to come alongside of.” The same word describes the Holy Spirit, the paraclete, the One called to our side. When the Lord Jesus promised to send the Holy Spirit, He said He would send a Helper. He will abide with you forever … I promise to come to you. The Spirit of God is called to help you, to strengthen you, to relieve the loneliness, ease the grief, and calm your fears. He is your advocate in time of fear and trouble. He will be with you in the desperate hour of life. (See Psalm 30:10.) When our soul cries out for the Comforter, He comes alongside us. When we know for sure that God is with us in all life’s troubles, we can live by faith and not by fear. This is what we need when we’re grieving. 

Together, we can make a powerful difference. For those in their darkest days, we can shine a light and point the way towards healing! 

Prayer lifts the burden of sorrow and allows us an opportunity to draw upon God's strength and comfort. When you feel like you're drowning in pain, the God of all Comfort is reaching out to lead you through it. Honest prayers allow us to open our hearts to God and share our fears, doubts, and questions. Taking our grief to God focuses our minds on His truths and promises.

When you are unsure of what to pray, scripture and the prayers of others can help inspire your own heartfelt conversation with God. Read through the prayers below and ask God to speak comfort into your own situation. Scripture promises that if you draw near to God, He will draw near to you. Bring your grief to God and experience His presence, His peace, His strength.

Prayers: 

A Prayer for When Grief Makes Praying Hard

“Jesus, my pain is so deep. My anger is fierce, my fear is crippling. And then in the midst of all of these emotions, numbness sets in. I struggle to know how to pray or where to begin! So I’m going to remind myself of truth. I know you are here with me in my grief. I know you are mending the brokenness in ways I can’t always see. Lord, hold me in your arms, take this pain and help me bear it. In Jesus’ Name I pray, Amen.” (by Kimberly Carroll)

A Prayer for Grief: For Ourselves

Father, Thank you that you are the “source of all comfort,” like it says in 1 Corinthians 1:3. I ask for your comfort to overwhelm me right now. I am not doing okay. My heart is sad, and I don’t know what to do about it, except for coming to you right now. Help me process what I am going through, and not just sweep my feelings under the rug. I’m not good at this, so I don’t know what to do next. Help me reach out to others if I need to. Help me trust that you will be with me every moment I am going through this. I am grateful that this will not last forever, and that one day you will make all things right. Help me fix my eyes on you, and cling to you during this time. Thank you, that you meet me right where I am. Amen. (by Becky Weber)

RESOURCES

Coping with Grief and Loss - HelpGuide.org

Finding Meaning: The Sixth Stage of Grief by David Kessler

https://www.americanbrainfoundation.org/how-tragedy-affects-the-brain

Ttb.org/For-Those- Who- Grieve

https://www.biblestudytools.com/bible-study/topical-studies/prayers-for-grief.html

Mabel Martinez-Almonte, MA, OTR/L, NCC

If you or someone you know is in a crisis, get help immediately. You can text the 988 Suicide & Crisis Lifeline at 988 24 hours a day, 7 days a week. 

DISCLAIMER: The content on this blog is generated for entertainment or/and informative purposes, but not intended to be a substitute for professional medical or behavioral health advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding a medical or mental health condition.

Women and Mental Health

Overview

Mental disorders can affect women and men differently. Some disorders are more common in women such as depression and anxiety. There are also certain types of disorders that are unique to women. For example, some women may experience symptoms of mental disorders at times of hormone change, such as perinatal depression, premenstrual dysphoric disorder, and perimenopause-related depression. Researchers are only now beginning to tease apart the various biological and psychosocial factors that may impact the mental health of both women and men. 

Warning Signs

Women and men can develop most of the same mental disorders and conditions, but may experience different symptoms. Some symptoms include:

• Persistent sadness or feelings of hopelessness

• Misuse of alcohol and/or drugs

• Dramatic changes in eating or sleeping habits

• Appetite and/or weight changes

• Decreased energy or fatigue

• Excessive fear or worry

• Seeing or hearing things that are not there

• Extremely high and low moods

• Aches, headaches, or digestive problems without a clear cause

• Irritability

• Social withdrawal

• Suicidal thoughts

When to Seek Professional Help

Seek professional help if you are experiencing severe or distressing symptoms that have lasted 2 weeks or more, such as:

• Difficulty sleeping

• Appetite changes that result in unwanted weight changes

• Struggling to get out of bed in the morning because of mood

• Difficulty concentrating

• Loss of interest in things you usually find enjoyable

• Inability to perform usual daily functions and responsibilities

Mental disorders can be treated: If you are unsure where to go for help, ask your family doctor. Communicating well with your health care provider can improve your care and help you both make good choices about your health. 

Caring for Your Mental Health

Overview

Mental health includes emotional, psychological, and social well-being. It affects how we think, feel, act, make choices, and relate to others. Mental health is more than the absence of a mental illness—it’s essential to your overall health and quality of life. Self-care can play a role in maintaining your mental health and help support your treatment and recovery if you have a mental illness.

About Self-Care

Self-care means taking the time to do things that help you live well and improve both your physical health and mental health. When it comes to your mental health, self-care can help you manage stress, lower your risk of illness, and increase your energy. Even small acts of self-care in your daily life can have a big impact.

Here are some tips to help you get started with self-care:

• Get regular exercise. Just 30 minutes of walking every day can help boost your mood and improve your health. Small amounts of exercise add up, so don’t be discouraged if you can’t do 30 minutes at one time.

• Eat healthy, regular meals and stay hydrated. A balanced diet and plenty of water can improve your energy and focus throughout the day. Also, limit caffeinated beverages such as soft drinks or coffee.

• Make sleep a priority. Stick to a schedule, and make sure you’re getting enough sleep. Blue light from devices and screens can make it harder to fall asleep, so reduce blue light exposure from your phone or computer before bedtime.

• Try a relaxing activity. Explore relaxation or wellness programs or apps, with the goal to become more grounded and less reactionary. This may incorporate muscle relaxation, or breathing exercises. Individuals can meditate on God and on Scripture, and as they do this their character changes. They become filled with the fruit of the Spirit — love, joy, peace, patience, kindness, goodness, faithfulness, gentleness and self-control (Galatians 5:22-23). As a result, they are more patient and content. They are less anxious and more peaceful. Schedule regular times for these and other healthy activities you enjoy such as journaling.

• Set goals and priorities. Decide what must get done now and what can wait. Learn to say “no” to new tasks if you start to feel like you’re taking on too much. Try to be mindful of what you have accomplished at the end of the day, not what you have been unable to do.

• Practice gratitude. Remind yourself daily of things you are grateful for. Be specific. Write them down at night, or replay them in your mind.

• Focus on positivity. Identify and challenge your negative and unhelpful thoughts.

• Stay connected. Reach out to your friends or family members who can provide emotional support and practical help.

Self-care looks different for everyone, and it is important to find what you need and enjoy. It may take trial and error to discover what works best for you. In addition, although self-care is not a cure for mental illnesses, understanding what causes or triggers your mild symptoms and what coping techniques work for you can help manage your mental health.

God’s Perspective on Mental Health

Throughout God’s Word we see God caring for people – their whole being specifically. In 1 Kings, when Elijah is fleeing for his life he finds himself under a tree, wishing to die (1 Kings 19:4). God cares for Elijah giving him food to eat and time to sleep – meeting his physical needs first before then talking to Elijah about his calling. Elijah, and many of my clients, learned to take their emotions to God because he cares for their whole self. It’s okay to bring God our questions, our hurts and our struggles.

Matthew Sleeth, MD, shared in a podcast the importance of doing a “systems check” known as H.A.L.T. (Hungry, Angry, Lonely, Tired). This is helpful with little ones and adults. When you are in a stressed state, ask yourself - am I hungry, angry, lonely (or afraid of something), or tired? Identify what’s going on and seek the appropriate resources. This can be finding a good therapist, calling a friend, seeking help from a physician for medication or beginning some healthy rhythms.

 I find encouragement from Philippians 4:8, “Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.”

 Loving God with our minds can be different for everyone. It's not always easy changing our minds to think about something else or challenging our thoughts. One of the ways that God shows us that he cares for our mental health is by providing us with the things we need - a great therapist, access to medication, time with Him, a good support system, or all of the above. Loving God with our minds can mean utilizing some of these things he provides.

My hope is that however you find it possible, you know you have a God who is near, who cares and is ready to comfort you. May we be a people who love God with our minds by caring for our whole self, including our mental health.

If you or someone you know is in a crisis, get help immediately. You can text the 988 Suicide & Crisis Lifeline at 988 24 hours a day, 7 days a week. 

Resources

NIMH » Women and Mental Health (nih.gov)

https://thecentercounseling.org/articles/does-god-care-about-my-mental-health

https://www.gcu.edu/blog/theology-ministry/theology-thursday-christian-perspective-meditation

Mabel Martinez-Almonte, MA, OTR/L, NCC

DISCLAIMER: The content on this blog is generated for entertainment or/and informative purposes, but not intended to be a substitute for professional medical or behavioral health advice, diagnosis, or treatment. Always seek the advice of your physician or a qualified mental health provider with any questions you may have regarding a medical or mental health condition.

KIDS/YOUTH MENTAL HEALTH

Student mental health was the No. 1 concern for school board members: 86% reported being either “extremely concerned” (56%) or “very concerned” (30%), a higher level of extreme concern than was expressed for school funding (51%), staffing challenges (48%) and school safety (46%). “At a time when so many of our children are facing a mental health or substance use crisis, school board members recognize the need to respond. They also know that schools, families and teens themselves have an important role to play to address this crisis and they are eager to find tools that can make a difference. Since 2019, teen MHFA has proven to be a valuable resource to more than 700 schools in 36 states.”

This comes as the nation continues to grapple with a youth mental health crisis. Not only is suicide the third-leading cause of death for youth ages 15–19, but one in four adolescents age 12 to 17 have had a substance use disorder or a major depressive episode in the past year.

School board members see family and home life (66%), social media (57%) and bullying (44%) as the top three issues that most affect student mental health — more than disruptions caused by the COVID-19 pandemic (23%). When it comes to recognizing the signs of a student experiencing a mental health challenge, including suicidal thoughts or behaviors, 80% of school board members rank parents, close family members and friends as most likely to see the signs. Recognizing the signs is an important first step.

Ever have a rough day?

Feel stressed?

Overwhelmed?

The Basic Science of Stress- 

Stress is a normal reaction to the demands of life; when your brain perceives a threat, your body releases a burst of hormones to fuel your fight/flight/freeze response; and when the threat is gone, your body returns to normal. We can’t always control when these moments occur, but we can control how we prepare and react.

Mindfulness is quite the buzzword these days. But it’s really just paying careful attention to your body, your thoughts, and what’s around you. And it can give kids and youth techniques for calming themselves down when their emotions feel out of control. Mindfulness is a simple and powerful tool to quiet the mind and deal with stress. And kids and youth can do it, often better than adults!

 Mindfulness is also great for any kid or youth who has a hard time paying attention. It helps them get a grip on their feelings and what they’re thinking about. Mindfulness can help with transition times, when kids can often have trouble shifting their focus from something they’re involved in to something new. It can also disrupt meltdowns and stop fights when working with children as well.

Starting kids off with mindfulness skills early on can also make things easier for them and their teachers as they get older. It turns behavior problems into times they and their teachers can learn. Teachers learn to ask questions like, “Was that a mindful decision? Did you think about that choice?” They can also remind kids to simply stop and breathe. When kids and teachers have mindfulness language in common, they can use those skills to cope when stressful situations arise.

 The ultimate goal of mindfulness is to teach kids and teens to have awareness of their emotions and then to learn how to better control them.

Take a MOMENT to Breathe

Square Breathing - “Before we begin, let’s get grounded and practice our breathing using the square breathing model. Inhale for 4 counts, hold for 4, exhale for 4 and repeat.”

Tools To Build In Mental Wellness

SOUNDS

What are your favorite sounds or playlists? Do you listen to different types of music at different times?  For different emotions? Create a playlist on your phone using any streaming service like Spotify or Apple Music for your varying moods, feelings and emotions!  

SIGHTS

What images make you smile? Change your screensaver photo and phone backdrop often to spark joy! Print photos to hang on your bedroom wall, in a locker or on a binder that make you smile. 

TOUCH

When you were little and upset, did you reach for a stuffed animal or blanket? What items bring you comfort when you touch them? Have things that bring you joy like stress balls, pets, weighted blankets, soft clothing items, hoodie sweatshirts, stuffed animals, etc. 

SMELLS   

Positive emotions, which can be elicited by certain smells have been proven to lower stress levels and improve overall mental outlook.

What are the smells that help you relax? What are the smells that make you happy?

HUMANS

Who are the humans who make you feel better? Make a list of people who love and support you: friends, parents, extended family, grandparents, siblings, coach, teacher, counselor.

TAKE ACTION

What can you do to help get thoughts and ideas out of your head? Go for a jog, draw, cook, organize, write, and express yourself in a judgment-free zone.

SELF-AFFIRMATIONS

• “I give myself permission to feel this way” 

• “A bad day or a challenge does not define me”

• “I choose to exhale the stress and inhale calmness”

• “One day at a time, one step at a time”

• “My peace is my power”

• “I will not compare myself to others' best online life.”

• “It’s okay to ask for help.”

• “I am worthy”

• “God is always with me”

• “I can do all things because Jesus makes me strong”

Bible Verses About Stress to Help Ease Your Mind in Stressful Times

Having stress weighing you down day-in and day-out is an incredibly draining feeling that can be hard to shake, especially as your worrying thoughts begin to build. Releasing these thoughts can feel impossible, especially if you are prone to anxiety. Surrounding yourself with Bible verses about stress is not the only coping mechanism when it comes to navigating stressful scenarios, but scripture can provide comfort and strength during the harder days. These peaceful Bible verses will help you better understand the stressors in your life, as well as remind you that you are not alone.

Isaiah 41:10

“Don’t be afraid, for I Am with you.

Don’t be discouraged, for I Am your God.”

The Good News: God is always with me.

Psalm 119:143

“Trouble and distress have come upon me, but your commands give me delight.”

The Good News: Do not fear anxiety and stress that you encounter, for your faith in God will see you through the challenging times.

Psalm 94:19

"When the cares of my heart are many, your consolations cheer my soul."

The Good News: Whether you or someone you know has many things burdening their soul currently, help them and ask God to help them. A prayer or comforting hand will ease their stress, and in the future, they may return the favor during your time of worry.

You can trust that God will be by your side when stressful moments threaten to consume your daily life. That said, if you are struggling with greater mental health issues that are exacerbating the stressors in your life, reach out to a professional to seek help.

 RESOURCES

www.work2bewell.org

Mindfulness in the Classroom | Teaching Techniques | Child Mind Institute

https://www.womansday.com/life/inspirational-stories/g28367679/bible-verses-about-stress/

https://www.mentalhealthfirstaid.org/2023/01/school-board-survey/

 You are worth fighting for!

YOUTHLINE-TEENLINE-988

YOUTHLINE: Call, text, or chat. Free, confidential support and help from youth volunteers. Teens are available to help daily from 7 pm-1am EST and 4-10pm PST (adults are available by phone at all other times!).CALL: 877-968-8491, TEXT: teen2teen to 839863, 

YouthLine is a free teen-to-teen crisis support and help line. YouthLine is confidential to a point- while we will never share conversations had on the lines, we are mandatory reporters. If a young person is unable to agree to safety for themselves or another person, or if abuse is occurring, YouthLine contacts other agencies to ensure the best support and safety for the young person in crisis.

Teenline: Call, text, or email with us - no matter where you are, who you are, or what you may be feeling, we are here to listen. We also work to support caregivers, schools, and youth organizations. This is a nationwide toll-free number (highly trained teens supervised by adult mental health professionals are available to help daily from 9 pm-1am EST and 6pm-10pm PST . CALL: 800-852-8336, TEXT: TEEN to 839863 (Available from 9pm-12 am EST and 6pm-9pm PST), 

988: Are you in crisis, experiencing emotional distress, or worried about someone you know? Call or text 988 or chat at 988lifeline.org  24 hours a day, 7 days a week.

Mabel Martinez-Almonte, MA, OTR/L, NCC

Let's Talk About... Identity

Introduction

Who are you? What do you stand for? What do you want out of life? What do you want to be known for?  

When someone asks us that question, the first thing we typically mention is one of the duties or roles we perform daily. I’m a doctor. I’m a stay-at-home mom. I’m a firefighter. I’m a writer. But, that’s actually not who we are; that’s what we do. 

It’s understandable that our response is to tell someone what we do. It’s as natural as breathing because what we do, well, it’s what we do every day. Whether we like what we do or not, it can’t be what defines us. If it is, our identity will be misplaced because our jobs and roles will change throughout our lives. And with a misplaced identity, we live a life with little contentment and one always striving for acceptance.

Defining ‘identity’ and mental health

So first, what is identity? What does that even mean? Typical definition is the fact of being who or what a person or thing is. More than that identity is the way that you think about yourself, the way the world views you, and characteristics that define you. Labels and job positions may pop into the mind’s eye: hippie, Republican, techy, stay-at-home mom, Christian, soccer dad, Democrat, entrepreneur. Perhaps hobbies like sports or baking and fashion choices, trendy or casual, help you define where you fit into the mix. 

The 17th century French philosopher René Descartes summed it up beautifully when he wrote, “I think, therefore I am.”  

Our identity plays a huge role in our mental health because it’s about our ability to both understand who we are and how satisfied we are with who we are. Self-identity is closely linked and very important to good mental health. For example, having a positive self-identity can help improve your mental health leading to greater confidence. On the other hand, a negative self-identity can lead to a lack of self-worth and spur mental health problems such as anxiety and insecurity.

Being consumed by what people think of you is the fastest way to forget what God thinks of you. — Craig Groeschel

Know Who You Are

As Christ followers, our identity comes from who God says we are, not who others say we are. Yet, every day we believe things about ourselves that are untrue. These untruths don’t line up with the Truth about us according to the Bible. Not only is it easy to assume our identities from what we do—often, we’re labeled by those around us:

Loser, Quitter, Alcoholic, Cheater, Lazy, Workaholic, Nobody

Those words, those people, and those descriptions are not who we are. If you’ve never understood your true identity as a Christian, the Bible will help you begin this lifelong pursuit of knowing your real self. 

 God calls you:

His Child, Forgiven One, His Masterpiece, New in Christ, More Than a Conqueror

Knowing who we are as Christ followers is essential in our walk with Jesus. When we know who we are, we’ll know what to do. 

2 Corinthians 5:17 KJV

Therefore if any man be in Christ, he is a new creature: old things are passed away;
behold, all things are become new.

And the challenge for all of us, I'd offer, is to strive to see in one another the full depths of each other, rather than categorizing one another with a single word or label, or assuming we know someone because of a label that has been affixed to them.

 Reflect

• How about you? Who are you and is there a label that you could stand to lose, expand upon, or add to?

• What roles or labels have been given to you that you love? (i.e., father, teacher, friend, beautiful, athletic.)

• Is there a negative label or role that has followed you most of your life? Who gave it to you—others or self?

You weren’t an accident. You weren’t mass produced. You aren’t an assembly-line product. You were deliberately planned, specifically gifted, and lovingly positioned on the Earth by the Master Craftsman. — Max Lucado

I Am God’s Workmanship

The human body is fascinating. Not just in the way it looks but in the way it manages all of the systems. Take illnesses, for instance. When a foreign object, like a germ, gets into our body, our white blood cells congregate to eradicate the germ. Most of the time, the germ is annihilated and we stay healthy.  

Or take a bone in the human body when it’s been broken. Bone repair begins within a few hours of the injury. A blood clot forms, cells are sent in to clean up the area, and new blood vessels are formed to expedite the healing process. Collagen moves in and forms a callus, which mimics a new bone, but is much softer. This holds it all in place while the new bone forms. 

Does all of that just happen? No, this type of precision in forming the human body and the ways it works was created by God. And because of that, we are considered God’s workmanship, His masterpiece. We are literally God’s works of art. 

Ephesians 2:10 KJV

For we are his workmanship, created in Christ Jesus unto good works,
which God hath before ordained that we should walk in them.

But we don’t always feel like it, do we? On any given day, we…

...complain about our personalities.

...wished we were taller.

…aspire to have someone else’s body.

...prefer to be gifted like our friend.

God didn’t make a mistake in creating you. He did not miscalculate any part of bringing you into existence. He knew every aspect of your being before you took a breath of air outside your mother’s womb. He set your hair texture, eye color, height, and personality makeup. And in doing all of this in His perfect way, He knew exactly how He would use your unique composition to impact our world. 

So, the next time you feel bad about yourself or wish you looked different, remember that God did not make a mistake. Quite the contrary. You are His work of art. You are His workmanship.

Reflect

• In your own words, write down what “I am God’s workmanship” means to you. 

• Repeat “I am God’s workmanship” throughout your day — set a timer and say it every hour so that it will be deeply rooted in you. Write it on a card and place it where you can see it often. 

• Think of a situation you have faced or will face where you can apply this truth.

• Going forward, begin each day by reciting these truths about who you are in Christ and watch your mind transform dramatically.

Resources

Who Am I? Self-Identity and Mental Health, https://www.psychologytoday.com/us/blog/test-case/201012/who-am-i-self-identity-and-mental-health

Building a healthy self-identity, https://www.healthassured.org/blog/building-a-healthy-self-identity

Devotion: Who I Am in Christ,  https://www.bible.com/reading-plans/17170-who-i-am-in-christ/

Mabel Martinez-Almonte, MA, OTR/L, NCC

Are you in crisis, experiencing emotional distress, or worried about someone you know? Call or text 988 or chat at

988lifeline.org  24 hours a day, 7 days a week. 

Disclaimer: The content on this blog is generated for entertainment or/and informative purposes, but not to be perceived as professional or medical advice in regard to health or finances, or any other field.

Anxiety

What's the difference
between normal anxiety and an anxiety disorder?  

Anxiety is a normal reaction to stress and can be beneficial in some situations. It can alert us to dangers and help us prepare and pay attention. Fear is an emotional response to an immediate threat and is more associated with a fight or flight reaction – either staying to fight or leaving to escape danger. 

Everyone experiences anxiety from time to time. Perhaps the person has watched a scary movie or seen something upsetting on TV. Anyone might get anxious in these situations, but the person with an anxiety disorder has persistent or recurrent anxiety that prevents him or her from full participation in life. Anxiety can range from relatively mild (occasional “butterflies,” jitteriness, accompanied by a sense of unease) to severe (frequent, disabling panic attacks). 

Anxiety disorders differ from normal feelings of nervousness or anxiousness, and involve excessive fear or anxiety. Anxiety disorders are the most common of mental disorders and affect nearly 30 percent of adults at some point in their lives.  Anxiety disorders also affect 31. 9% of adolescents between 12 and 18 years old, with intense feelings of excessive worry and fear.

There are several types of anxiety disorders, including generalized anxiety disorder, panic disorder, specific phobias, agoraphobia, social anxiety disorder and separation anxiety disorder. Severe anxiety disorders can lead the person to alter their lifestyle to accommodate the anxiety, for example avoiding activities or trying to avoid situations that trigger or worsen their symptoms. Job performance, school- work and personal relationships can be affected. But anxiety disorders are treatable, and a number of effective treatments are available. Treatment helps most people lead normal productive lives. 

Diagnosis and Treatment

The first step is to see your doctor to make sure there is no physical problem causing the symptoms. If an anxiety disorder is diagnosed, a mental health professional can work with you on finding the best treatment. Unfortunately, many people with anxiety disorders don't seek help. They don't realize that they have an illness for which there are effective treatments.

Although each anxiety disorder has unique characteristics, most respond well to two types of treatment: psychotherapy or "talk therapy," and medications. These treatments can be given alone or in combination. Cognitive behavior therapy (CBT), a type of talk therapy, can help a person learn a different way of thinking, reacting and behaving to help feel less anxious. Medications will not cure anxiety disorders, but can provide significant relief from symptoms.

Can Relaxation Techniques Help with Anxiety?

They can. They are the best option for mild anxiety that most of us experience from time to time. There are many books, online resources and apps with relaxation exercises (often paired with deep breathing). They are relatively simple to learn. These approaches can provide relief and can be used anywhere once the person understands the method. Mental health professionals can guide the person who needs a more personal approach to learning relaxation.

Relaxation Exercise

Research shows that relaxation exercise offers not only calm, but help with anxiety and depression, cancer, chronic pain, asthma, heart disease and high blood pressure.

To get started, all you need is a few minutes each day. Later you may want to work up to 10, 20 or 30 minutes.

Forms of Relaxation Exercises

• Deep Breathing. Sit or lie down comfortably. Rest your hands on your stomach. Slowly count to four while inhaling through your nose. Feel your stomach rise. Hold your breath for a second. Slowly count to four while you exhale, preferably through pursed lips to control the breath. Your stomach will fall slowly. Repeat a few times.

•  Abdomen breathing. Breathing from your diaphragm (the muscle that sits just beneath your lungs) can help reduce the amount of work your body needs to do in order to breathe.

To learn how to breathe from your diaphragm:

Check-in

1. For comfort, lie down on the floor or bed with pillows beneath your head and knees. Or sit in a comfortable chair with your head, neck, and shoulders relaxed, and your knees bent.

2. Then, put one hand under your rib cage and one hand over your heart.

3. Inhale and exhale through your nose, noticing how or if your stomach and chest move as you breathe.

4. Can you isolate your breathing so you bring air deeper into your lungs? What about the reverse? Can you breathe so your chest moves more than your stomach?

Eventually, you want your stomach to move as you breathe, instead of your chest.

• Breath focus. When deep breathing is focused and slow, it can help reduce anxiety. You can do this technique by sitting or lying down in a quiet, comfortable location. Then, notice how it feels when you inhale and exhale normally. Mentally scan your body. You might feel tension in your body that you never noticed.

1. Take a slow, deep breath through your nose.

2. Notice your belly and upper body expanding.

3. Exhale in whatever way is most comfortable for you, sighing if you wish.

4. Do this for several minutes, paying attention to the rise and fall of your belly.

5. Choose a word to focus on and vocalize during your exhale. Words like “safe” and “calm” can be effective.

6. Imagine your inhale washing over you like a gentle wave.

7. Imagine your exhale carrying negative and upsetting thoughts and energy away from you.

8. When you get distracted, gently bring your attention back to your breath and your words.

Practice this technique for up to 20 minutes daily when you can.

Fear, worry, and anxiety are some of the enemy's most popular weapons he uses against us. It can all overwhelm us like a thick shadow of darkness, controlling our every move and decision. God has words of life and power to speak straight into our greatest fears and worries. If you find yourself stuck in the struggle today, join us in praying through His promises, and find help in Him.

What Does The Bible Say About Anxiety?

When the Struggle Feels Too Hard:

In a world that often seems dark or difficult, we may find ourselves facing huge battles with fear and anxiety each day. Though we know God’s truth and believe in His word, there’s this struggle we can’t seem to shake off, and sometimes we find ourselves trapped right in the mess of it all. Yet reality tells us that so much of what we spend our time worrying about never even happens. Living under the weight of the “what if’s” is a hard place to dwell. 

God has words of life – of truth – that He wants to speak straight into our fears and worries. And as we choose to soak them in, meditating on them, and praying them back to Him, we will be changed. We’ll be set free from the burden of fear, the weight of worry, and the entanglement of anxiety. 

Isaiah 41:10 ESV 

Fear not, for I am with you; be not dismayed, for I am your God; I will strengthen you, I will help you, I will uphold you with my righteous right hand.

One of my favorite verses which has carried me through so many difficult and uncertain times is found in Isaiah 41:10. It is the Lord’s very clear reminder to our hearts, not to fear. For He is with us. He is our God. He strengthens us. He helps us. He upholds with His righteous right hand. Nothing in this verse ever says it’s all up to us to make it through somehow. But it assures us that our God who never sleeps or slumbers is at work - in us, through us - and He promises to hold us up. There’s surely no better, no safer place to be, but to be held by Him. 

Psalm 16:7,9 NIV

‘Even at night my heart instructs me.’

‘my body also will rest secure’

A lot of things come to mind in the middle of the night – often worries. In turning them into prayer, God can speak to us, instruct us, and our body can ‘rest secure’ (v.9). 

Philippians 4:6-8 ESV  

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. Finally, brothers, whatever is true, whatever is honorable, whatever is just, whatever is pure, whatever is lovely, whatever is commendable, if there is any excellence, if there is anything worthy of praise, think about these things.

The enemy will always lure us towards panic and worry if we focus on all that is wrong in this world. But God offers us confident peace that can never be found in this life without Him.

Read words of life, of truth, soaking them in, over and over, praying them out loud until they become so familiar, they will replace the other things in your mind that you battle against. There’s nothing magical about words and verses, but there is power through them, because they’re God’s words.

Change happens. Anxious thoughts begin to diminish. Worry lets go of its constant grip. And though fear is sometimes still there, it no longer wields control, holding you back, paralyzing you in its grasp. 

His words are “life” words, soothing to your soul, calming to your spirit, giving power to your days.

It’s not always easy, and it often comes down to a choice:

- Choosing not to allow fear and anxiety to control your life.

- Choosing to guard your heart.

- Choosing to focus your mind on what is truth in the midst of uncertain times.

We might still feel afraid, but we can believe that God is with us. We may not be in control, but we can trust the One who is. We may not know the future, but we can find security in the God who does. 

Prayer

Dear God,

We choose faith over fear today. We choose to set our eyes on You and not on our circumstances. We choose joy over despair and peace over worry. Silence the lies of the enemy over us. Please give us the awareness we need to step over his traps. Fill us fresh with your Spirit and with the faith to believe that you are at work in us, through us, for your great purposes and plans. Through your mighty power, we can be restored and renewed. We can shake off the shackles of fear and anxiety, moving forward in your grace and truth. Thank you for reminding us that we never have to fear, for you are truly with us, giving us strength for every moment, and help through every day.  Thank you that you are bigger than these fears we face. 

Help us choose not to worry but instead to pray about all that concerns us, allowing your Spirit to guard our hearts and minds in Christ Jesus. We trust you to protect our way and to bring us safely through these problems we’re facing. Thank you for your great care over us, we love you Lord, and we need you, today and every day.

 In Jesus’ Name,

Amen.

Mabel Martinez-Almonte
MA, OTR/L, NCC

Resources

Psychiatry.org - Anxiety Disorders,  Psychiatry.org - What are Anxiety Disorders?

https://www.psychiatry.org/patients-family/anxiety-disorders

Facts & Statistics | Anxiety and Depression (adaa.org)

https://www.healthline.com/health/breathing-exercises-for-anxiety#abdomen-breathing

https://mhanational.org/take-care-your-spirit

What Does the Bible Say about Anxiety? By Hope Bolinger; www.biblestudytools.com

God’s promises over our fears and anxieties - Debbie McDaniel

https://www.bible.com/reading-plans/14162-fighting-fear-and-anxiety-with-the-promises-of-god

Disclaimer: The content on this blog is generated for entertainment or/and informative purposes, but not to be perceived as professional or medical advice in regard to health or finances, or any other field.

The Gospel's Answer to Racism

Racism and Mental Health

Racism is a mental health issue because racism causes trauma, and trauma paints a direct line to mental illnesses, which needs to be taken seriously.

The Three E’s of Trauma: Event(s), Experience, and Effect. When a person is exposed to a traumatic or stressful event, how they experience it greatly influences the long-lasting adverse effects of carrying the weight of trauma.

It’s hard to have trauma in your past that continually causes you pain. It’s no picnic and sometimes you find yourself triggered by the same things over and over again. 

One thing for certain is that God draws close to the brokenhearted (Ps. 34:18). The Lord keeps track of our tears and sorrows (Ps. 56:8), and the Lord continually renews us every day with His Spirit (2 Corinthians 4:16).  Thankfully every day brings a new morning to try again at loving God and serving others well, even when we are experiencing pain.

Dr. Martin Luther King, Jr. became a voice for Christ and a foot soldier for righteousness, life, and justice, and for the human race (Acts 17:26).

As we celebrate the life of Martin Luther King, Jr. let us remember these famous words penned from a jail cell in Birmingham, Alabama on April 16, 1963, five years before he was assassinated. These words echo as true today.

“Injustice anywhere is a threat to justice everywhere.”

One cannot speak about prejudice without speaking of the life and influence of Martin Luther King, Jr. Both a minister and civil rights activist, he fought racism and segregation through nonviolent means.

Lessons from MLK’s Letter from a Birmingham Jail

By studying his letter, and looking at it in light of God’s Word, we can uncover some principles to help address injustice and prejudice through non-violent means in our own time. 

Confront injustice and prejudice everywhere

MLK wrote: “I am in Birmingham jail because injustice is here. ...Just as the Apostle Paul left his little village of Tarsus and carried the gospel of Jesus Christ to practically every hamlet and city of the Greco-Roman world, I too am compelled to carry the gospel of freedom beyond my particular hometown.”  

The Bible says: “Learn to do right, seek justice. Defend the oppressed” (Isaiah 1:17).

Seek unity and peace everywhere.

MLK wrote: “I cannot sit idly by in Atlanta and not be concerned about what happens in Birmingham. …Whatever affects one directly affects all indirectly.”

The Bible says: “Just as a body, though one, has many parts… there should be no division in the body, but that its parts should have equal concern for each other. If one part suffers, every part suffers with it” (1 Corinthians 12:12, 25-26 NIV).

Find constructive ways of handling your emotions.

MLK wrote: “I have not said to my people, Get rid of your discontent. But I have tried to say that this normal and healthy discontent can be channeled through the creative outlet of nonviolent direct action.”

The Bible says: “Be angry and do not sin” (Ephesians 4:26 ESV).

Seek the way of love.

MLK wrote: “…There is a more excellent way, of love and nonviolent protest.”

The Bible says: “Love is patient, love is kind. It does not envy, it does not boast, it is not proud. It does not dishonor others, it is not self-seeking, it is not easily angered, and it keeps no record of wrongs. Love does not delight in evil but rejoices with the truth” (1 Corinthians 13:4-6 NIV).

Martin Luther King, Jr’s Letter from Birmingham Jail is as relevant today as it was in his time, not just because prejudice continues today but because his letter is soaked in biblical truth.

The Bible makes it clear that racism is wrong and entirely contradictory to God’s command to love our neighbors, His unconditional love, and the teachings of Jesus (Matthew 5:43-44). 

It is the sacrifice of Jesus on the cross for you that makes it possible for you to be able to talk to the Father and the Son in the intimate relationship of fellowship and also to walk as Jesus walked (1 John 2:3, 6 NKJV). The command to love one another had been in force from the beginning of the world, but it might be called a new command as given to Christians. It was new for them, as their situation was new in respect of its motives, rules, and obligations.

God is very clear in Scripture that all humans are made in the image of God (Gen. 1:26-28). Jesus himself preached about discrimination and not judging others based on how they look or what they wear (John 7:24). Read these powerful Bible verses relating to the context of racism and prejudice. Teach them to your children and join hands with those who are different from you, and stand for equality (Proverbs 24:23: John 13:34; Galatians 3:28; James 2:1, 4; Revelation 7:9).

A Prayer to Heal Racism

Jesus, You see people as precious and valuable. Live that truth through me always. If I’ve wronged someone and racism is the root of that wrong, lead me in reconciliation. Lord, show me my own prejudices so I can seek Your repentance. Guide me to act in ways that lead to true justice. Father God, forgive me for losing sight of the Truth that You created all people in Your image. By Your grace help me to see hatred - whether initiated or returned - as a tool Satan uses to keep me from experiencing and sharing the richness of Your love. Help me to love the way you love and to spread kindness and mercy as Jesus did. In Jesus’ Name, Amen.

Mabel Martinez-Almonte, MA, OTR/L, NCC

Disclaimer: The content on this blog is generated for entertainment or/and informative purposes, but not to be perceived as professional or medical advice in regard to health or finances, or any other field.

Sources:

1. Mental Health America (MHA), Racism and Mental Health, https://www.mhanational.org/racism-and-metal-health

2. Crisis Prevention Institute, What’s Your Concept of Trauma? Oct. 13, 2014. https://www.crisisprevention.com

3. Martin Luther King Jr. “Letters from Birmingham Jail,” August 1963. Printed in The Atlantic Monthly, August 1963 as “The Negro is Your Brother,” vol. No 2, 78-88. https://web.cn.edu/kwheeler/documents/letter_birmingham_jail.pdf

4. Lessons from MLK, Hope for the Heart https://www.hopefortheheart.org/lessons-from-mlks-letter-from-birmingham-jail/

5. Source: Martin Luther King Jr. “Letters from Birmingham Jail,” August 1963, printed in The Atlantic Monthly, August 1963 as “The Negro Is Your Brother”, vol. 212, no. 2, 78-88, http://web.cn.edu/kwheeler/documents/letter_birmingam_jail.pdf

6. Bible Hub Matthew Henry’s Concise Commentary (1 John 2:6) 

The Bible Study Tools, Bible Verses About Racism and Prejudice Compiled by The BibleStudy Tools Staff on 6/24/2020 https://www.biblestudytools.com/topical-verses/bible-verses-about-racism-and-prejudice/

Looking Back to Move Forward

New Year’s Eve tends to cause people to reflect on the past twelve months and identify the challenges but also the good things that happened in their life. As a congregation, we had this verse before us (Nahum 1:7) “The LORD is good, a strong hold in the day of trouble; and he knoweth them that trust in him.” This allows one to reflect on how God has remained faithful and compassionate toward them, [Lamentations 3:23-24; Psalm 33:4; Psalm 116:5]

As one looks to the new year, our desire may be to challenge oneself to do better in many areas like putting God first, or bringing glory to the Lord in whatever you do and set your mind on, and finally to let Him be your guide. New Year’s resolutions are not new to individuals. A study in 2016 found that 41 percent of Americans make New Year’s resolutions, but by the end of the year only 9 percent claimed success in keeping their resolutions.[1] It usually includes making a list of things to complete in the coming year that may include developing new habits and things you want to change or do. 

For Christians it can be an opportunity to grow in God and serve Him better.

Well, how can one accomplish this?

1. Read the bible. (Romans 15:4) 

2. Look for opportunities to abide in Jesus (John 15:4)

3. Focus on growth in faith and obedience (2 Corinthians 5:7; 1 John 5:3) 

4. Seek to be light in the world (Acts 13:47)

In the new year, pray that reading the Bible be a new spiritual habit you incorporate into your daily life. You will see your faith impacted in powerful ways as you study and learn God’s word. In the new year, we can seek ways to serve regularly to help others, use our gifts, and make a needed impact in the world for God’s glory (1 Peter 4:10).

As you look to set goals in the new year, consider spending more time with God. Ask God to show you how you can make more time for Him. This time with God will give you rest, peace, hope, and wisdom.

Pray that God will reveal ways that you can become more mature in your faith. By devoting your heart to God, reading the Bible, being with other believers, and spending intentional time with God, you can grow spiritually mature in your faith this year (Hebrews 6:1).

Mindful moments

The idea for a blog “Mindful Moments” was born to educate as a first step on our path to improved mental health and emotional wellness. Topics will blend mindfulness, selfcare, neuroscience, physical and spiritual actions to manage and cope with daily chaos in our lives, using biblical and secular approaches to bring encouragement and hope.

Mabel Martinez-Almonte

MA, OTR/L, NCC

[1] “New Year’s Resolution Statistics (2021 Updated),” Discover Happy Habits, July 21, 2022.
Bible Study Tools article by Pamela Palmer

Disclaimer: The content on this blog is generated for entertainment or/and informative purposes, but not to be perceived as professional or medical advice in regard to health or finances, or any other field.